Run a mile
“I can’t barely run a mile” is a phrase I hear often. It’s usually said in a negative way, as if a mile isn’t enough to be classified as a runner. In fact the mile is a sweet spot for running, a classic distance, a challenge for anyone. You’re pushing through your lactate threshold to your aerobic system. To run a mile fast is hard. But to run a mile at all - definitely something to celebrate.
If you want to get on top of your mile running (and train for both longer and shorter distances) here are some ideas to jazz things up:
Run fast
This is the big challenge and a great way to benchmark your training. You can’t fluke it, you have to bring it all together - fitness, technique and motivation - to do your best. Don’t do it every week, once a month or every 6 weeks will be enough to show your progress.
Run slow
As long as there’s purpose in your pace, go slow. You may want to get used to the feel of running slower if you are tackling longer distances. You can’t expect to tune in to a particular pace on race day if you don’t practice it first.
Run uphil
Almost as hard as running fast. Bringing hills into the mix will do amazing things for your technique and will make you a stronger runner.
Run downhill
Nail your downhill technique to make the most of gravity’s helping hand. It’s a quad strengthening, knee protecting exercise that will also help you practice turning your feet over quicker to practice running faster.
Break it up
Run faster, but shorter. Split your mile into halves, thirds or quarters and run those bits fast, take a short break and then do the next section. Your rest can be static or you can keep moving, but remember that the more recovered you feel before your next interval, the harder you can run it. Or you can turn it into a fartlek and play with different speeds as you go. Be deliberate about it though and don’t just slow down as you go…
Run off road
Bring in some variety and improve your balance and strength. Running off road helps strengthen our proprioceptors (smaller muscles that help keep us upright) adn can be less impactful on our joints. It is likely to take you longer, but the strength benefits will translate when you get back on the road.
Drills
A mile of drills sounds horrendous, but you can fit in a pretty plenty over that distance. Mix it up with some jogging in between and get practicing with some high knees, skips, hops, side steps, fast feet, toe walks and bounds. This list is not exhaustive - see how many you can fit in.
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If you want more ideas on how to bring the fun back into running, or how to get started in the first place, I offer face to face and online coaching. Get in touch to find out more.