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Half Marathon

Half Marathon Recovery Guide: How to Recover from a Half Marathon

Published on January 21, 2021 By Mia Kercher

Half marathon recovery is one of the least glamorous aspects of your half marathon. Once you cross that finish line, the last thing you want to do is follow another schedule (unless you’re the kind of person who thrives on schedules). 

But the recovery is just as important as the miles you put in during training. 

In fact, recovering effectively post-marathon will affect your future half marathons (and maybe your marathon if that’s the next step in your running journey). 

How? 

Because recovery alters your perspective on how the run went. If you don’t recover, you’ll feel exhausted, sore, and you’ll feel that you’re not ready to continue running more in the future. 

Let’s look at how to recovery after a

half marathon recovery

What Happens in Our Bodies During Post Half Marathon Recovery

Knowing what happens in your body while running and recovering will help you recover better. 

Your muscles are full of adenosine triphosphate (also called ATP). These are molecules that carry energy within the muscles’ cells. The body makes them with food like like carbohydrates and sugar. 

The cells break down glycogen (your running fuel) by pulling glucose from your blood. 

When this happens, the muscles unleash lactic acid, which triggers your brain that your body is under stress (flight or fight mode). 

Your heart then beats faster, which shoots more blood toward your muscles (that’s why your face turns red). That blood moves away from other organs which causes you to breathe heavily and elevates your temperature, making you sweat. 

half marathon recovery

This whole process causes microscopic tears in your muscle fibers while you run. After the run, the upturn of your system (heavy breathing, sweat, blood in different places) needs to go back to normal so it can repair and rebuil those muscle fibers. 

All of this makes your body stronger and more adaptable. It prevents injury and boosts your immune system. 

That may sound complicated, so we’ll break the recovery process into stages. 

The Stages of Half Marathon Recovery

half marathon recovery

Rebuilding your muscles to gear up for more training involves two stages: immediate, and delayed. 

1. Immediate

This takes place right after you run and the hours following. Your body finishes sweating and returns to a calm state. You need to replace your sugar levels and ease muscle tension. 

2. Delayed

This stage happens during the evening of the race (typically you run in the morning and finish by late morning or early afternoon) and the week following your race. 

Your goal is to keep muscles loose and build the muscles up by accumulating the work you’ve put in from past workouts. You rebuild for greater strength in the long haul. 

The Ideal Recovery Schedule 

half marathon recovery

To break those stages up in even further, here is the ideal half marathon recovery schedule. Follow it, and you’ll be back on the trail in no time, full of energy and enthusiasm to conquer more miles. 

Right after the race:

The name of this game: refuel and rehydrate.

Frist, walk 10-15 minutes to cool down and stop sweating. 

Get electrolytes and calories into your system to jumpstart your recovery. Water should provide plenty of electrolytes but Gatoride will dump even more into your sytem. 

Eat a banana.

Drink more water.

Eat something with carbohydrates and protein. Bonus points if you also take in sugar to replenish glycogen. An energy bar usually works well for this. 

Change into some warm dry clothes and get out of your sweaty ones to get your circulation back to normal. 

Do some simple stretches or use a foam roller to ease your muscles and put them in relaxation mode. 

One hour after your run:

Half Marathon Recovery Guide: How to Recover from a Half Marathon 1

Rather than going barefoot, wear a shoe that’s lightweight and supportive, to keep your arches in good condition. 

Eat a hearty, healthy meal. I know you’re wondering if now is a good time for a juicy burger and fries. While calories are definitely not an issue, your body needs something packed with complex carbohydrates, lean protein, and vitamin-restoring vegetables. 

To satisfy your appetite and craving, a big chicken burrito could be just the thing for your post run meal. Burritos have beans for carbohydrates, the chicken provides lean protein, avocado adds healthy fat. Bell peppers, spinach, or other vegetables will replenish your vitamins. 

You’ll also most likely want a cold beer, but experts say to limit alcoholic beverages to just one serving.  Even if you drink lots of water after the race, your body will still be dehydrated so the alcohol will keep you from repleneshing that hydration. 

The remainder of the first day:

Half Marathon Recovery Guide: How to Recover from a Half Marathon 2

There are no complicated steps for you to take; after all, you already did the majority of the work running your half marathon recovery. Just keep these recommendations in mind and enjoy your victory. 

Rest. Don’t do anymore exercise today! 

Ice. If your ankles or the balls of your feet are swollen, soak them in water or use an ice pack. 

Nap. If you’re feeling sleepy, don’t fight it. Indulge in some afternoon shut-eye. 

The day after your run: 

Half Marathon Recovery Guide: How to Recover from a Half Marathon 3

You might be so excited after your race that you’re ready to jump right back in and get started on your marathon training plan. Either that, or you’re dissapointed by your pace and are ready to improve the next one. 

Either way, don’t do any intense training post run. A light jog or any other non-impact exercise is a much better option. Walking, swimming, or cycling will keep your blood flowing and prevent your muscles from going into shock. 

Be sure to continue eating healthy meals and snacks, since food plays a major part in energy and cardio fitness. 

Do a recovery run. While recovery runs are not required, they do come highly recommended. They are performed at low intensity, designed to keep your body from getting taxed. 

Increasing your blood flow in a non-threatening way helps flush any waste products from your blood (like lactic acid buildup). With an effective recovery run, you could cut the week of recovery into just a few days. 

The key to a successful recovery run is to listen to your body. Don’t let yourself get too out of breath and don’t push your muscles to an uncomfortable place. 

Aim to run 20-30 minutes or 2-3 miles, but err on the side of running shorter and slower, rather than longer or faster. It’s best to do the run within 24 hours of your race to get optimum results. 

The week following your race: 

Half Marathon Recovery Guide: How to Recover from a Half Marathon 4

You can get back into running during this period, but it’s not recommended to start a full-on training plan for the week following your race. 

The transition back into running with light runs or crosstraining exercises like cycling, swimming, and hiking. Strength training is also a good way to recover…just not heavy weight lifting. Do bodyweight exercises like pushups, pullups, squats, hill climbing, or crunches. 

Don’t forget to prioritize sleep. Try to get to bed early to allow those prime sleep hours before midnight. Adequate sleep is important for anytime during running training, but it shouldn’t be overlooked during your recovery period. 

Optional: get a massage! Now is the prime time to treat your muscles to relaxation and restoration.

This week doesn’t necessarily have to be 7 days. Just listen to your body. If it feels stronger and ready to get back into training, go for it! 

Additional Tips on Half Marathon Recovery

Half Marathon Recovery Guide: How to Recover from a Half Marathon 5

If you want your post half marathon recovery to be as seamless as possible, remember to prevent problems before they happen. 

That means pay attention to minor injuries before they become major. Don’t push yourself too hard. Of course, you want to do your best, but that shouldn’t come at a price too high to pay. 

The best way to avoid pushing yourself too hard is following the right training plan for you. 

If you want a better finishing time in your next half marathon, download one of our free training plans to get the right start (and middle and end) in your next race! 

Written by Mia Kercher · Categorized: Half Marathon · Tagged: half marathon, half marathon recovery

Cold Weather Running Guide + Winter Gear Recommendations!

Last updated on Dec 14, 2020 By Thomas Watson

In this post, I’m going to explore cold weather running; including the effects that cold, wintery conditions have on your body, how to mitigate against them, and how to properly prepare and dress yourself for run training in cold weather!

Just because the weather turns colder doesn’t mean your run training should suddenly stop as you seek the warmth of the sofa.

Whether you’re actively training for an event, or just in maintenance mode between race seasons, there comes a time when we all need to get the miles in.

Regardless of what the weather is like outside.

As the temperatures drop, the effects on our body – and how we should prepare – change too.

Let’s look at what happens to us physiologically as we run in cold weather, what the effects on the respiratory system are, and what precautions you should take – including some gear recommendations!

cold weather running guide

How Cold Weather Running Affects Your Muscles

If you jump outside into cold weather to begin running, the low temperature and associated low air pressure can cause your joint tissue to expand. 

Secondly, the invasive feeling of cold weather can often cause us to contract our muscles (bunching our shoulders, for example).  These two factors can lead to restricted movement while running, and soreness after your run.

You can mitigate these effects by doing a brisk warm-up before heading out into the cold – either some dynamic stretches or light cardio work to get your blood flowing and warm up those muscles.

Cold Weather Running Guide + Winter Gear Recommendations! 6

Running In Cold Air Can Cause Breathing Problems

It’s common to experience some respiratory issues when running in cold weather – especially if it’s a relatively sudden change of conditions for your body.

Restricted breathing, a dry throat, and tight or burning lungs are some of the unpleasant sensations brought on by running in cold, dry weather.

When you run, you are breathing faster and deeper than normal, so these effects suddenly materialize.

You can mitigate these effects during cold weather running by wearing a scarf or buff over your nose and mouth.

This traps some humidity and heat, which means the air you’re inhaling is not so cold or dry. Another method of mitigating breathing problems is to focus on breathing through your nose.

This warms up the cold air more than breathing through your mouth does – the only problem is, of course, that breathing only through your nose can be quite challenging when running!

Finally, I recommend dialling back your intensity if you want to avoid cold-weather breathing issues – at least for the first 10 minutes of your run.

This will allow your respiratory system to warm up somewhat, reducing the effects of the cold air.

cold weather running runner

How Cold Weather Can Improve Your Running Performance

Despite it being harder to persuade yourself to leave your house in cold weather, you may be surprised to learn that the colder air can actually improve your running performance.

What?  When?

How?

It all comes down to temperature regulation.

Running builds up heat in your active muscles, which dissipates to the rest of your body. Your body then has to work to cool itself down, using some energy while it does so.

Cold weather running means that the environment keeps you cooler anyway, so your body has to expend less energy on the process of thermoregulation.

This leaves more energy available for your running efforts – meaning you will typically perform better in a cooler environment, as opposed to a warmer one.

cold weather running snow

Cold Weather Running Skin Protection

Very cold, blustery conditions can wreak havoc on exposed skin.

When at home in the Scottish winter, I tend to put a small amount of Vaseline or Bodyglide on my lips, cheeks, and nose to fend off potential cracked skin or frostbite.  You can also run with a buff covering your lower face, or a face mask, to mitigate the effects of gusts of wind.

I also never leave home without some gloves – see below.

Cold Weather Running Safety Tips

Cold weather often brings hazardous running conditions with it – along with the reduced temperatures, you might experience snow, ice, rain, or sleet. 

Beware of icy patches underfoot, and check the weather forecast before you leave home.

By using an app like Strava Beacon you can share your live location with a friend or family member, in case you need to be picked up.

cold weather runner yeah

Cold Weather Running Gear

Cold weather running conditions require running gear designed to keep you protected.

At least two layers are necessary; the layer closest to your skin should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Side note: when running in cold weather, you should be mindful of runner’s nipple – chafing that begins to irritate when running!

Cold Weather Gear – Gloves

Some cold-weather gloves are highly recommended – running with cold and numb hands can be painful, and easily lead to cracked skin if not protected.

Cold Weather Running Guide + Winter Gear Recommendations! 7Cold Weather Running Guide + Winter Gear Recommendations! 8

Anqier Winter Running Gloves

The Anquier Winter Gloves are perfect for runners looking for a lightweight, warming glove. They are soft inside and have a tactile outer surface, and are specifically designed for gripping and using devices such as smartphones.  

They are a great regular cold-weather running glove that will suit almost every condition!

Buy Now On Amazon

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Zansah Reflective Touchscreen Running Gloves

These ladies gloves from Zansah have reflective strips, making you more visible – crucial for those low-light wintery days!

They also have the touchscreen functionality, meaning you don’t have to remove them to operate your smartphone or watch.

Buy Now on Amazon! 

Cold Weather Gear – Base Layers

At least two layers are necessary for running in cold weather.

A base layer is the layer closest to your skin and should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

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MERIWOOL Men’s Merino Shirt Base Layer

The MERIWOOL base layer is a great choice for men looking for winter running gear.

It is made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

Other runners have testified that Meriwool’s products are super comfortable and relatively affordable when compared to other merino base layers of similar quality.

Buy Now on Amazon! 

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MERIWOOL Women’s Merino Thermal Shirt Base Layer

The MERIWOOL base layer also comes in a women’s model, in three different colours.

They are made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

The MERIWOOL range have a reputation for feeling so comfy, and being much softer than other base layers in their price range.

Buy Now on Amazon! 

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MERIWOOL Men’s Merino Thermal Pants Base Layer

Continuing the MERIWOOL range, their men’s pants are made from the same 100% merino wool as their shirts.

Their all-natural composition means they are super soft on your skin. 

They also adapt to your environment – they’ll keep you warm when you need it, and wick away sweat as you begin to heat up – all designed to keep you comfortable.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 17Cold Weather Running Guide + Winter Gear Recommendations! 18

MERIWOOL Women’s Merino Thermal Pants Base Layer

MERIWOOL’s women’s base layers are all about comfort – the all-natural 100% merino wool means they are soft on your skin with no itch, while their sweat-wicking and odor-resistant properties keep you comfortable and smiling in the cold weather.

Don’t leave home without a proper base layer in cold conditions!

Buy Now on Amazon! 

Cold Weather Gear – Hats and Scarfs

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Furthermore, we’ve already discussed how cold air can negatively affect your respiratory system – therefore we’ve picked out the best scarves and buffs to keep you well wrapped!

Cold Weather Running Guide + Winter Gear Recommendations! 19Cold Weather Running Guide + Winter Gear Recommendations! 20

Minus33 Merino Beanie

Keep your noggin warm with this 100% merino, lightweight beanie.

It’s all-natural properties help with wicking sweat away from your body, while not becoming smelly (odour resistant).

With a one-size-fits-all design and over a dozen colours to choose from, you’ve no excuse for letting your head get cold while running this winter.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 21Cold Weather Running Guide + Winter Gear Recommendations! 22

BUFF Lightweight Scarf / Headwrap, 100% Merino Wool

Buffs are the ultimate scarf for runners – their thin, closed design means no trailing ends or excess weight being carried.

This model is – like most of our recommendations – made from 100% merino wool, our favourite material for cold weather running.

It keeps you warm and wicks away moisture, and will help protect your throat and respiratory system as you run – what more could you need.

Comes in a variety of colours.

Buy Now on Amazon! 

Written by Thomas Watson · Categorized: Gear, General, Guides, Half Marathon, Marathon, Training

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises

Published on November 3, 2020 By Mia Kercher

The HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger. 

If you have a regular running habit but never do high intensity training, you’re missing out.

Some people choose strength training in the gym, others choose speed and strength workouts like agility drills, while others do HIIT running (high intensity interval training workout running). 

In this article, I’m going to walk you through the background and benefits of adopting HIIT, how to get started, and give you 5 HIIT running workouts to get you started!

HIIT Running Workouts Guide

Take Your Running Workout to the Next Level

High-Intensity Interval Training workouts are an efficient way to see results fast. Depending on the workout you choose (hills, speed, or mixing running with other exercises), you will quickly see a difference in two areas: stamina and speed. 

Running or jogging steadily for 30 minutes is good for your heart and will gradually increase your capacity for longer distances – but your progress will be gradual.

HIIT can act as a stick of dynamite, propelling your base speed and overall endurance forward.

But What Is HIIT Exactly?

HIIT stands for High-Intensity Interval Training – as the name suggests, it’s a form of exercise where you do short, hard bursts of activity, with rest intervals in-between.

HIIT exercises exist in many disciplines – CrossFit, spin sessions, bodyweight exercises, and of course, running.

When performing a HIIT running workout, you want to be sprinting at 80 – 90% of your maximum effort during the hard intervals, then dialling it way back to 30-40% of output as you recover.

HIIT is just an awesome tool to include in your running armoury, for a variety of reasons. It benefits both your running game and your overall health.

The body needs variety in training sessions. When it has to adapt to different levels of movement and strength it comes to a position of adaptability, which makes the strength and endurance building process move along faster. 

As you practice HIIT workouts, that amount of intense effort gets longer, while the recovery time shortens. 

During that recovery time, your body gets a chance to rest and renew its strength so that it’s able to begin again at full energy level.

If you only ever run at a steady pace the body never gets the chance to recover, causing you to tire and slow down much more quickly. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises 23

Additional Benefits of HIIT Running Workouts

Let’s touch on some technical aspects of your running that HIIT workouts improve: 

Improved Running Economy

This is the relationship between your oxygen rate and the speed of your running.

You can think of it as the miles per gallon you get from your body as you run.

Do you get extremely winded on long runs? Or even short runs? 

When you finish a run with a bright red face, and a chest about to explode, that means your running economy does not have an equal relationship. 

Improving your running economy means you can run at a fast pace for a longer period and finish the run feeling great. 

Aerobic Fitness

Simply put, aerobic fitness is the rate that your heart pumps blood during exercise.

The best way to monitor your heart rate is with a GPS watch that includes a heart-rate monitor, otherwise you can estimate it yourself:

  • Place your fingers over the artery on your wrist.
  • Set a timer for 15 seconds. 
  • Count the number of beats in your pulse until the timer stops. 
  • Multiply that number by 4 to get your heart rate per minute! 

When you’re working out, the target heart rate should be 50%-85%. 50% applies to moderate exercises like cycling on flat ground or even a light jog. HIIT workout heart rates should be much higher, reaching all the way up to 85% at the most intense points. 

Many runners find that tracking their heart rate helps them keep accountable in their workouts. If you’re not reaching 85% (or close to it) you’re perhaps not getting intense enough during your maxim workout periods. 

Others prefer to get less technical and just go by the feeling – rate of perceived exertion is probably the best metric available to runners, once you’ve got a good grasp of it.

If they’re out of breath and working as hard as they can, they know they’re doing it. 

Those who track their exertion level are more likely to improve more with each workout. And you don’t even need to track your aerobic fitness manually. Most fitness watches – and even treadmills – will keep track of your heart rate for you. 

How to Create Your Own HIIT Running Workout Outside

Even when the winter weather sets in and the daylight time gets shorter, many people still want to run outside. You don’t have to follow a pre-made HIIT workout to see results in your speed and stamina. 

But if you follow a general set of guidelines, you’ll be sure to see more success than randomly running and walking. 

Set a timer before you run

As long as you’re pushing yourself during the intense periods, the timer you set doesn’t matter. Just make sure you stick to it. Choose 30 seconds, 40 seconds, or one minute, whatever you’re able to do. 

Your recovery time should be shorter than your intense time 

If you run for one minute, make your recovery time 40 seconds. Aim to make that rest period smaller as you get stronger. 

Incorporate your surroundings 

If you have hills nearby, use them in your HIIT running workout outside.

If you have a track, use it to set a distance goal. Be creative and use whatever you have available to you. 

HIIT Running Workout Outside

HIIT Running Mistakes to Avoid

If you want to be sure to avoid injuries or slowing down your improvements, don’t make these 3 common runner’s mistakes. 

Mistake #1: Getting Too Intense Too Fast

HIIT running is sometimes like a great first date. You’re tempted to repeat it every day until you get sick of it. 

So give your workout (and yourself) some time to breathe. Don’t run at level 10 during your first sprinting session. Start out with a fast jog. Each time you workout, increase that intensity a notch more. 

By your 3rd interval, you should be aiming for 80 – 90% of maximum effort.

Mistake #2: Not Using Proper Form

It’s easy to get carried away with the high level of exertion in a HIIT running workout. But just like any strength-building exercise, good form is crucial to make sure you’re optimizing your results and minimizing injuries. 

Mistake #3: No Rest for the Runners

If you commit to 2 HIIT sessions per week, don’t do them back to back. Do one at the beginning of the week and one in the middle or towards the end.

Always space out your interval sessions to give your body ample time to recover and build muscle. 

5 HIIT Workouts For Varying Levels of Runners

1. HIIT Running Workout For Beginners

This session is perfect for you if you are just getting started or recovering from an injury. If you’re training for a 5K, this serves as the perfect cross-training session to boost your training plan. 

Warm up with a brisk walk or some stretches. 

Run or power walk for 60 seconds. 

Walk regularly for 60 seconds. 

Repeat 6 times. 

Cool down. 

2. Short Interval

If you’ve been running for a while but are looking to uplevel your workout plan, the Short Interval is for you. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Jog for 60 seconds. 

Repeat 6 times. 

Jog for 5 minutes to cool down. 

HIIT Running Workout Outdoors

3. Sprinting Interval

Once you’ve eased yourself into an effective HIIT workout plan, it’s time to turn the intensity level on high. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Walk for 45 seconds. 

Repeat 8 times. 

4. Hill HIIT Workout

Nobody loves hills from day one, but the more you do them, the more powerful you become. 

Watching yourself build strength is one of the most fulfilling and gratifying experiences in life. 

Plus…building up your core and leg muscles will help your overall cadence in your regular runs. 

Find a hill. 

Jog for 5 minutes. 

Sprint uphill for 20-40 seconds. 

Turn around and gently jog down to your starting point.. 

Repeat 4 times. 

High Intensity Interval Training Running Workout Outdoors

5. HIIT With Burpees

This one is #5 for a reason!

Burpees are hard enough on their own, but mixed with sprinting makes a very high, intense level of exercise. 

If your workout time is limited but you still want to feel those muscles burning, do this HIIT session. 

Jog for 2 minutes. 

Do 5 x burpees. 

Walk for 30 seconds. 

Do 5 x burpees. 

Rest for 1 minute (walking or standing and breathing). 

Do 5 x burpees. 

Walk for 30 seconds. 

Run fast (but not quite sprinting; 60-70% exertion) for 2 minutes. 

Jog for 2 minutes. 

HIIT Workout Variations

The 5 workouts in this article will definitely give your running the jump start it needs. Just remember that none of them are set in stone – feel free to experiment with the times I’ve set.

If it feels too easy, decrease your recovery time, and increase the intensity level of the running period. 

Feel free to experiment with the number of reps as well. If you just can’t run up the hill 4 times, then do it 3 times. Set number 4 as your goal for the next session.

Always maintain an attitude of improvement and pushing during the HIIT running workouts. 

If you want to try other interval variations, consider running with Fartleks for building up speed or try some hill sprinting workout variations. 

Do you already have a training plan in place?

The best way to stick with your weekly HIIT running is to keep a goal in mind. Download our free half marathon boot camp to get a vision for your finish line and additional tips to help you reach it. 

Written by Mia Kercher · Categorized: General, Get Faster, Guides, Half Marathon, Marathon, Training, Ultramarathon · Tagged: HIIT, HIIT running exercises

How To Run a Faster Mile

Published on October 30, 2020 By Cathal Logue

In this post, Cathal Logue explains how to run a faster mile: improving your one mile time is a great tool and goal ,regardless of your running background. If you’re a distance runner, taking some time out to focus on how to get a faster mile time can have massive advantages to your endurance and running economy.

Over to Cathal!

The mile distance is often referred to as the blue-ribbon event of athletics.

The history of the event is steeped in running folklore and most people have heard of the legendary Roger Bannister, who was the first man to run a mile in under four minutes back in 1954.

One of my earliest memories of hearing about the mile race was a story about my grandfather, who was an avid running fan. The year was 1958 and he was getting organized to cycle from Derry to Dublin ( a distance of 240km) to see Irishman Ronnie Delany, 1500m Olympic Gold Medallist from Melbourne 1956, take on the world’s best milers at Santry Stadium Dublin.

My grandfather, himself an accomplished middle-distance runner, saw it as a once-in-a-lifetime experience and would do all that it took to get there. Unfortunately, he had a crash some 40km from Dublin and finished up listening to the race on the radio from a hospital bed.

What a race it turned out to be. Herb Elliott from Australia produced a devastating kick in the last 200m to win in a new world record time of 3.54.5, followed by four other runners all under four minutes, with Ronnie Delany in third place. The race on 6 August 1958 was lauded by the media as the Race of the Century.

So, inspired by that moment in history, how best do we prepare ourselves to run a mile in a respectable time?

Although lauded as an athletics event, figuring out how to improve your mile time is something that will benefit any runner – especially distance runners.

Training to run a faster mile requires a different approach to training for the longer endurance events like a 5km, 10km, half marathon, or marathon.

The running of a 6-minute mile for an ambitious and committed runner at an amateur level would be considered akin to the running of a 4-minute mile for those at the elite level.

Here are my top tips on how to prepare to run your fastest mile – whether that’s a 6-minute mile, 7-minute mile, or faster!

how to run a faster mile

How To Run a Faster Mile – The Six Steps

Step 1: Know Your Target Pace And Hit The Track

The first step is to define your target time for running the mile.

If you don’t have a sense of this already, go for a gentle warm-up then run a mile at 8-9 out of 10 in terms of exertion rate, and see where your current ability lies.

Next, it’s time to hit the track.

Remember that a standard running track is 400m : 4 laps of this (plus 9 metres at the end) will get you your mile.

So you can divide your target mile time by 4 to figure out your target lap time.

If your goal is to run a 6-minute mile, then you’ll have to complete the equivalent of 4 laps of a standard running track at a pace of 90 seconds per lap. This is a pace of 3.45 minutes/km.

A starting point is running a series of 10-12 repetitions of 200m at the target pace of 90 seconds per 400m (45 seconds per each 200m effort), taking a 60-second recovery in-between each repetition.

As you get more comfortable with this pace, add 100m to the repetition and complete 6-8 repetitions of 300m, with a 75-second recovery. The next progression is 6-8 repetitions of 400m, with a 90-second recovery.

As you get fitter, you can attempt the following session: 3 x 600m with a 4-minute recovery. The longer recoveries will be needed as running at your target race pace over this distance will result in a buildup of high levels of lactic acid in your muscles.

Step 2: Develop Your Speed

Working on your speed is an important part of the process and will enable you to ultimately feel comfortable running at your target race pace.

One method of achieving this is to get your body used to running at speeds quicker than your target race pace.

Running at speeds quicker than mile pace or 1500m pace is considered more anaerobic than aerobic.

For instance, running at 800m is considered 67% anaerobic and 400m pace 83% anaerobic, whereas 3k pace is considered 60:40 aerobic to anaerobic.

The switch from aerobic to anaerobic will require you to engage your fast twitch fibres more.

One method of preparing your body for this is to include sessions where you’ll be running at your predicted 800m and 400m paces.

Your target 800m pace is 42 seconds per 200m, or 84 seconds per 400m. Some useful sessions are as follows: 12 x 200m with a 60-second recovery, 8 x 300m with 75-second recovery and strides.

Remember that at this intensity and speed you’ll be putting your body under a lot of stress, so don’t forgot to complete a comprehensive warm-up that includes some fast strides before starting the sessions.

Strides are a great way to reinforce good running technique and help you develop the ability to switch from the slow-twitch fibres of aerobic running to the fast-twitch fibres of anaerobic running.

how to get a faster mile time

Step 3: Incorporate Tempo runs

The mile event is a 50% aerobic and 50% anaerobic activity. When moving from aerobic to anaerobic state, your body will start to fatigue with the onset of lactic acid.

Check out our Lactate Threshold Training For Runners Guide

Thus, you ́ll need to train your body to be both aerobically fit as well as to have the ability to cope with the accumulation of lactic acid in your muscles. Therefore, your lactate tolerance is a key factor in reducing your mile time.

One way of increasing your lactate tolerance is by running tempos in training. The appropriate pace for tempo runs is at the point where your body changes from working aerobically to working anaerobically; sometimes known as the anaerobic threshold.

Start off with 2 x 10 minutes at the tempo pace of 4.25 minutes/km or 7.04 minutes/mile and then build up to a continuous effort of 20 minutes.

The other benefit of running tempos is that it improves your ability to maintain a steady pace and to hold your concentration over a long duration.

Step 4: Improve your aerobic strength

The ability to run well over longer distances than the mile will also be required if your goal is to run a quick mile. This will provide you with the adequate aerobic strength to remain strong throughout your mile effort.

This is where interval training at specific paces will come to your aid. Use your GPS watch to mark out the distance or if you have access to a local running track, you can use the 400m lap as your guide.

For instance, you could incorporate both 3k and 5k paced sessions into your progamme.

Your target 3k pace is 3.55 minutes/km, 6.16 minutes/mile or 94 seconds per 400m.

Some of the sessions that work well are 8-12 repetitions of 400m in 94 seconds followed by a 90-second recovery. As your aerobic strength improves, you can include longer intervals such as 600m and 800m at the 3k pace with a 2-minute recovery.

In addition, try running 4 repetitions of 1000m at your target 5k pace (4.05 minutes/km, 6.32 minutes/mile or 98 seconds per 400m) with a 2-minute recovery. This will also be a good test of how well you can maintain your concentration over longer distances.

how to improve your mile time

Step 5: Work on your leg strength

Hills are an excellent way to develop leg strength. There are number of different sessions that you can do.

First, find a hill that measures 100m with a moderate gradient. Run a series of 6-10 hills, with a jog back recovery.

Remember to focus on keeping good running form and don ́t get too caught up on racing to the top!

Alternatively, you could find a steeper hill to work on power. Run for 15 seconds as fast as you can and then walk back down to fully recover before repeating three more times.

Strength training is another effective way to build specific leg strength. It can help increase your stride length and therefore leads to greater sprinting speed.

Some of the key exercises to include are squats, lunges, burpees, squat-thrusts, one-legged squats and calf raises. Complete 10-15 repetitions of each exercise and do two full circuits.

Step 6: Beware the 3rd lap!

This is a well-known expression to any runner who has experience of running 1500m and miles races.

It’s the critical part of the race where you’ll have to dig deep to ensure you don’t drop the pace too much. This requires working on the ability to concentrate while feeling uncomfortable.

One method used to help overcome this difficult part of the mile race is to practice running at race pace for longer in training, using a time-trial over a specific distance.

You can start with a distance of 1000m. Make sure you are well warmed up and really commit early on to hitting your target race pace.

As you get stronger you can increase the distance of the effort by 50m each time up to a maximum of 1200m, attempting to hold the race pace for the full duration of the run.

Cathal’s Final Thoughts

Your weekly training schedule should include two of the sessions described earlier.

Most runners find that mixing a fast 800m pace session with a tempo run works best as your body has more time to recover. Similarly, you could match a session at target mile race pace with an aerobic session at 3k or 5k pace.

In addition, ensure that when you attempt a time-trial session, you are not going in fatigued. So, it is advisable to have a tempo or hills session earlier in the week rather than a fast 800m session.

Another suggestion is to reduce your weekly mileage before attempting to run the fast mile as this will keep your legs fresh for the challenge.

Good luck with your challenge to run a faster mile.

Be patient with your adaption to the new training session and remember: “If at first you don’t succeed, try try again.”

Written by Cathal Logue · Categorized: 10k, 5k, Get Faster, Guides, Half Marathon, Marathon · Tagged: how to run a faster mile

Running Strides Guide: Benefits + How To Run Strides

Published on October 15, 2020 By Cathal Logue

You’ve probably heard other runners or coaches talking about running strides as a training exercise, but surprisingly striding is a largely overlooked and at times misunderstood element of many runner’s training schedules.

In addition, most people like to run those extra few miles or kilometres in training as they focus on a weekly distance target.

However, cutting some training runs short and dedicating only 5-15 minutes to running strides at the end of a run can do wonders for your running!

So, what are strides?

Despite the name, strides are nothing to do with intentionally over-extending your leg (i.e. trying to force your stride length to be longer).

Strides are essentially short accelerations – a short burst of speed where you gradually accelerate as you go.

A stride is a running effort at speed over short distances of between 50m and 100m.

It is not a full out sprint –more a gradual increase in speed with a focus on maintaining good running form.

Therefore, strides should not be run at maximum effort.

A perceived RPE of 7/8 or an effort of between 80-90% of your maximum speed is what you should be aiming for.

the complete guide to running strides

Why run strides? The Benefits of Running Strides

There are many benefits from running strides. Let’s look at the most significant ones.

First, they reinforce good form and technique and they remind your body of how it should feel when working anaerobically.

By running strides at the end of your runs, your body will develop the ability to switch from the slow-twitch fibres of aerobic running to the fast-twitch fibres of anaerobic running.

In Running Formula,  The famous running coach, Jack Daniels, suggests that fast running improves efficiency because it trains the body to recruit an effective combination of muscle fibres. 

Secondly, strides are also a great way to improve your biomechanics and efficiency when running aerobically. By training your body to run at quicker paces, you’ll increase your ability to feel comfortable and in control while running at all of your training paces. 

For those relatively new to running and who have yet to incorporate some high-intensity training runs into their schedules, strides offer a nice bridge.

They are a safe way of introducing a little speedwork into your training routine with the added advantage of not putting the same stress on your body.

Thus, they don´t require the same recovery time that you would need post high-intensity training sessions.

Thirdly, another benefit of running strides post-training run is that it provides a good dynamic stretch. This aids recovery, keeps your legs supple and reduces the risks of burnout.

On the opposite side of the coin, the regular running of strides before high-intensity training sessions and races will ensure you have warmed up effectively and prepared your body for the quick start, lowering the risk of picking up an injury.

Finally, for those looking to be at the business end of races, strides can make a huge difference in your kick – or change of pace. Regular running of strides at the end of runs teaches your body to cope with a sudden change of pace.

Mo Farah at the end of a 10,000 in the London Olympics was running consistent laps of 64 second and then produced a final 400m in 52.2 seconds to win the gold. His body was able and ready for this sudden change of pace and years of running strides was one reason for this astonishing kick.

When Should You Run Strides?

There are largely four times that runners will benefit from running strides:

  1. Post short training run
  2. Post long run
  3. Pre high-intensity training session
  4. Pre-race

After a short training run, doing 4-6 strides over 50-100 metres regularly will help get your body used to this change from aerobic to anaerobic running. It should feel comfortable, focus on good running form and stay relaxed.

As you get more comfortable with the strides, you could introduce them after your long run as this really forces your body to try and maintain correct running form while fatigued.

As mentioned before, running strides after a long run can really improve your ability to produce a sudden change of pace that comes in useful while competing in all race distances, but particularly in 5k and 10k races.

However, as your body will be in a fatigued state, start off easy and progressively work into the strides. The aim is to maintain good running form and you’ll also give the body a good dynamic stretch which kick starts the recovery.

Many of the top distance running coaches use these types of strides to help prepare their athletes transition from aerobic running to the start of a block of high intensity training sessions.

The strides pre-high intensity training session and race should get progressively quicker as you want to reach a point where you’re completely warmed up and able to cope with the fast pace in the opening repetition of a session or the frantic start of a race.

These strides should be specific to the training session you are about to undertake. For example, if you are scheduled? to run a hills session, it would be appropriate to run some of the strides on an incline to better prepare the body to the demands of the session.

Running of strides before a race are normally the final part of the warm-up. As in the case of the high intensity training session, they should be specific to the nature of the terrain or course you are about to compete on. For instance, if you are running in a track race, then ideally you should be running those final strides on track surface.

Where to run strides?

When starting out, the best place to run strides is on a flat surface where you can run at speed over the recommended distance.

Some people find it useful to use a football pitch if you have just finished your run on the grass. You can use the length of the pitch for the stride and then jog the width for the recovery.

As your fitness improves you may wish to run some Union Jacks on the pitch as well. As the name suggests, you stride the diagonals from one corner to another, and then use the widths as a recovery.

Another option which is becoming more popular is running strides on a slight hill. This will provide added stimulus and help develop your strength in addition to your speed. Moreover, you will be able to improve their knee lift that will enhance their running biomechanics.

Running Strides – Other considerations

Speed has been defined as the rate of stride multiplied by the length of stride. This leads to one of the important goals of running strides: to increase your stride length while maintaining a quick turnover. 

Considering both components separately and adapting some of your training, you´ll be able to enhance our maximum sprinting speed.

One way of improving your rate of stride is to run downhill on a small slope.  The prominent Russian coach, Nikolay Osolin measured the stride frequency of a group of athletes and found that regular downhill running led to an improvement of 17% in stride frequency. Be careful and find a hill that is not too steep (2-3% downward slope) and run 4-6 repetitions.

Strength training could be incorporated into your training plan to improve your length of stride. This will enable you to cover more distance for each stride. Frank Horwill found that strength training every other day over a 12-week period increased the stride length of his athletes by 5cm on average.

Barefoot running on grass is becoming increasingly popular and some of the top running coaches are introducing it into the training plans of their athletes. The idea is that the athlete can strengthen the tendons and ligaments around the foot and increase calf strength and elasticity.

Bear in mind, we only recommend trying this once you have been running strides regularly and are familiar with barefoot running. Remember to ease yourself into it and try repeating 4 strides with a walk back for recovery.

Running Strides Guide: Benefits + How To Run Strides 24

Strides Workout – Running Strides Drills

Try and apply the following tips to ensure you get the most out of your workout.

Beginner Strides Drill

  • Find a straight of between 50 and 100m where you’re not likely to face any obstacles in the form of other runners or traffic!
  • Start slowly and gradually increase your pace.
  • Focus on feeling relaxed and in control.
  • Don´t aim to run as fast as possible!
  • A slight forward lean of the upper body will help you feel relaxed.
  • Jog or walk back to the start after every stride.
  • Aim to repeat 4 to 6 efforts and as your fitness improves, add 2 more.

Advanced Strides Drill

Follow the advice above around feeling relaxed and maintaining good running form and then do the following:

  • Run 2-3 strides on a flat straight path.
  • Then find a hill where you can run 2 strides uphill, following by 2 strides downhill.
  • Repeat this 2 times per week after you runs.

Final thoughts on Running Strides

Striding at the end of a training runs can benefit runners of all abilities and experience.

Try incorporating them into your weekly training schedule and as you progress you can run them on hills, downhill, or even barefoot on grass.

If practised consistently you will make great strides in improving your personal bests over most race distances.

Written by Cathal Logue · Categorized: General, Get Faster, Half Marathon, Marathon, Ultramarathon · Tagged: running strides, speed work

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