tips to make yourself a faster runing?
955114
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type
448962
Before you can get fast you have to have a strong base. Start by going on longer runs, maybe 4 or 5 times a week. And stretch nightly. Continue do build up your endurance for about a month or so, along with lifting weights... its important that you have a strong core, so do a lot of abdominal exercises. To become faster it wont happen over night, treat your body like your temple and make friends with your running shoes.
615253
Do more wind sprints and drink plenty of pinapple juice on the day you race.\n\n-J
203677
Start slow! That is the first thing. Condition your muscles to get used to this activity you are about to start. Get out and ride, get on a bike! Start slow, maybe you can only do a couple miles, maybe you can do 15. Don't sprint your practices, this is a distance race, you won't sprint until the end.\n\nAlso, do some hill workouts on days you feel good for it. They are intense, and will help you a lot in the races to more efficiently use energy that you have for that final sprint if needed.\n\n-Tom
412256
you need to be really fit (have a good stamina) coz u ned to run for like 90 mins straight so anything that imporves ur stamina. cross country, sprinting, gym
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
948708
Just run before the season.  running a lot will not only make you faster for the season.  It will also help your stamina greater because you have been running all year long.
371113
i'm just making this up, but maybe running in place really fast.. like all out exertion.. and try getting your knees up pretty high as you do it.. i think any exercise where you give a burst of all-out energy would help and just keep adding seconds to this exercise...\n\nor doing really fast stair running, up and down the stairs in your house.. just don't get hurt!\n\ni think these suggestions would be better for a sprinter though, not distance, now that i think of it...\n\nthe only thing i know that helps the speed of distance runners is tempo runs.. which i'm sure you already know about..\n\nwell, sorry about my random babbling\n\ni hope some of my ideas help!\n\ncheck out:\n\nrunnersworld.com
1149436
Good running shoes won't really improve your running times, but you are risking injury by running in poor shoes.  Make sure you get good shoes before venturing off the treadmill.\n\nWhen you first start running outside, you will initially find it harder and will likely run slower.  But try not to be discouraged because running outside is harder.\n\nTo really improve your times, you will need to do some speed play, run longer sometimes, and run hills.
220219
For this you really have to know your body and how long you can endure. If you are a runner I'm sure you know.\n\nStart at charging speed for the first 3-5 seconds, then revert to your normal running speed. Maintain speed for the majority of the race.\n\nYou should know how long it takes you to burn out in a sprint, when you reach that distance from the finish line start sprinting.\nIf you started too early and you start burning out too soon before the finish line you'll have to use adrenaline and determination to ensure that you stay at your top speed, even if you'll be huffing, wheezing, feeling dizzy, whatever may come. There's only that small distance left to the finish line, give it every last drop of your effort and you can rest afterwards.\nOther than that make sure your endurance is up enough to maintain a fast average speed during the race.
1017655
It will slow you down if the only runs you do are 7+ miles at a time at very slow speed.  As long as you mix in 150m striders and a tempo run every once in awhile you still should have great speed.  The key is to mix in fast-twitch muscle workouts (ie sprinting, quick accelerations) with slow-twitch muscle workouts (distance) every couple days.  Plus the tempo runs will help you get in shape faster, so it's a win-win.
1119367
If you want to lower your time by 3 minutes, you must run longer distances before you run the 2 miles.  Run 4 miles at a good pace. Then 3 at a quicker.  The body will adjust accordingly. If you then practice a 2 mile pace, continue to run at a quicker pace before hand.  This way the body is better fit for the race.  Attempt to increase in your heart rate before running so the body is already going.  I recommend jumping jacks because its less stress than runningan extra lap.
944942
ideally, u shd get urself a sprint coach at ur local running club.\nI would start prob by doing some weights and getting your strenth up to increase the capability of the force your muscles can exert. \nThen I would start to do more powerful weights like cleans. This will increase your explosive power and make you quicker off the line. \nPlyometric exercises are also good in improving speed (bounding, jumping, skipping etc). \nAnd of course sprint work at ur local track will also be vital. If its pure speed ur after then sessions like 5x60m flat out with a couple of minutes recovery wd be gd.\nAlways ensure u are fully warmed up as these exercises will put pressure on your leg muscles and may cause them to pull or tear!
918709
wow, you gotta be amazing if you took the PG spot and are slow. Here are some things to make you faster. Run long distance suchas 3 mile runs. Also in those runs (as another workout) do fartliks which are running like sprints then jogging the sprinting etc. Also stretch alot and do leg workouts in the weight room. A good sprinting workout on the court are doing up downs (up and down, up and down) under 22 seconds you should be working to. Im one of the fastet on my team and can do 5 laps up and down isa bout 20 seconds. Good luck!
556335
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
599858
long slow distance running.  jog an hour a day, go for a 2 hour jog (as slow as you want) once a week, then rest the following day.  If you can't go that far, build up to where you can go that far.  If you do too much at once, you will tear yourself up.\n\nHere is a sample:\nweek 1: 30 minutes a day, 60 minutes on Sunday, rest Monday.\nweek 2: 35 minutes a day, 70 minutes on Sunday, rest Monday.\nweek 3: 40 minutes a day, 80 minutes on Sunday, rest Monday.\n\netc......\n\nadapt a pattern like that to your abilities, and with 4 months, you will be fine.  Thank you for asking early.  People always ask how they can get in shape in 2 weeks, or by Monday, or crazy things like that.
1079637
Interval training is a good way to improve running times.  It's easiest to do speed play on a track, if you have access to one.  You can start with a simple one lap fast, one lap recovery.  And repeat.  Once you get the hang of that, try 2 laps fast, one lap recovery.  Then 3 laps fast, one recovery and finally 4 laps fast, one recovery.  Don't forget to warm up and cool down.\n\nIf you don't have access to a track, you can use some other measured flat course or a treadmill.  Another way you can do intervals is by time, like 1 minute fast, one recovery, etc.\n\nHill running is also kinda like speedwork in disguise.  Try to maintain your speed when running up a hill.  That will help you to run faster.\n\nRunner longer can also help you to run faster.  One long run per week would be good.  A good guideline to avoid injury is to increase your distance by 10% per week.  If you regularly run 5K, a long run up to 10 miles would be good.  Keep the pace slower on the long runs, but you will find that it will help your speed on shorter runs.