2 Mile Run

[ade123]

I am currently running 2 miles in about 18 minutes. What should I do to improve that time? I want to get it down to around 15 minutes.

[Heratic]

Ok, i suck at running but i'll give the advice that's really popular and is helping me as well.

The only way to increase running time is to do more running.

[Greenhorn]

What is it that is limiting your time? Are you running out of breath, are your legs getting too tired, or is it just stamina? That's the issue.

If it's breath, don't smoke and try some breathing exercises to expand your lungs. Also, as you run, take in a full breath of air, and then expel all of it and take another full breath quickly. Don't just breath in and out like normal breathing.

If it's legs, just keep exercising 'em.

If it's stamina, make sure you're laying off the sugar and refined carbohydrates and eating plenty of vegetables and other nutritious foods, and getting good sleep at a proper hour.

That said, I don't know how fast I can do two miles - I haven't tried it yet. I've managed to do one mile in 8:15.

[Dunkel]

Ok, i suck at running but i'll give the advice that's really popular and is helping me as well.

The only way to increase running time is to do more running.

Yes and no. Running more will definitely help, but it doesn't have to be as simple as that. Here is my advise:

1. Change up your running routine. You body needs to be constantly challenged to see any improvement. Do lots of sprints...short, fast runs actually improve your cardio better than slow, long runs (which are better at burning calories).
2. Any activity that gets you breathing hard and your heart rate up is working on your cardio. I train jiu-jitsu and my cardio has improved greatly since I started. In turn, I'm shaving time off my miles with very little actual running.

[AbnMtn]

I am currently running 2 miles in about 18 minutes. What should I do to improve that time? I want to get it down to around 15 minutes.

The best way to decrease your running time is to do interval training. Interval running enables the runner to improve the work load by switching from periods of fast running to recovery periods of slower jogging. It is a good idea to do your interval training in a running track because it will allow you to measure the interval distances. When you go to the track, run at a noticeable faster pace than usual over any distance up to a lap, then begin the recovery run by decreasing your speed to a slow jog for a distance similar to that of your fast run (you can increase your speed by either stretching your stride or increasing the beat of your steps per minute). Start your interval with a short distance, for exaple a quarter of a lap (choose either the turns or the straight portion of the track to do your fast running, then alternate). I personally prefer the straight portion of the track for the fast runs.

Since you're trying to improve the time for your 2 mile run, you must run a minimum of 2 mile while alternating your speed and distances. Time your 2 mile interval training every time you run and as soon as you see a decrease in your total time increase the interval distance (if you were using a quarter of a lap then increase it to half of a lap). It is a good idea to wrap up your interval training cycle (let's say for example a week) by doing a timed and continuous 2 mile run at the end of the week to monitor your improvement. The key is to slightly increase your speed when doing the 2 mile run. Once you get going with the interval training cycle you'll be able to gage the speed you need to improve your next 2 mile run.

This is how it works. Currently your body has reached a conditioning plateau that you need to break in order to see improvement. To be able to do this you have to force your body to go beyond its current ability (it may be uncomfortable and painful but your body will adapt to any reasonable exhertion you force on it). During the fast run, you force your body to work beyond what is now used to. Large amounts of lactic acid are produced and a state of oxygen deprivation is achieved. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation in your body that includes strengthening of the heart muscles, improved oxygen usage, improved tolerance to lactates and increase in the speed of the metabolic mechanisms that eliminates them. Don't be discouraged by the aches and discomfort you will initially feel once you start interval training as it is a normal reaction of a body trying to adapt to the increased exhertion. All this will lead to a significant and improved performance on your 2 mile run.