Running for the gold: six hot tips for improving run times Published June 16, 2011 By Airman 1st Class Jack Sanders JBER Public Affairs JOINT BASE ELMENDORF-RICHARDSON, Alaska -- Out of breath, sweating, tired but with a sense of accomplishment - is the feeling distance runners strive to obtain as they finish a race they've been training for. Running the big race may not be the thing for everyone, but improving run times comes across most service members' minds once or twice a year. Whether that thought comes due to an upcoming physical training test or just out of self-improvement depends on the person. To help with achieve a better run time the Health and Wellness Center run clinic experts offer six helpful hints. Set a goal Running isn't a sport to jump into blindly. It's easier to reach the finish line when you know where it is, said LaRock. "I set up a plan," said Ryan LaRock, Health and Wellness Center, fitness assessment cell technician and run clinic instructor. "I say, 'how many weeks do I have until this event?' Then I ask myself 'Where am I at now and how am I training now?'" Smart runners will set a goal to slowly increase their workout regiments until they feel comfortable with their run, LaRock said. "I'm training for a marathon in two weeks in Seattle," LaRock said. "My mileage has increased, but when I first started to prepare I had been running probably 15 to 20 miles a week. I look at my mileage and think, 'So, I've been running 20 miles a week. How can I take that base line and stretch it out depending on however many weeks I have left?' My goal is to get to the point where on race day, when I have to run 26.2 miles straight, I have slowly progressed over that amount of time so I know on race day I'll be able to finish my run. I'm not going to set any records or anything, but how can I put myself where I can finish? My longest run so far was 21 miles. For me that was good, and when I finished I felt good." Setting a goal not only helps to keep on track to the finish line, but can add to a positive mentality, he said. "Setting up a plan helps," LaRock said. "When you know what's expected of you, you map out a plan or somebody maps out a plan for you. You know Saturdays are your long runs. Now that you know that, you can mentally prepare. 'Saturday, I'm going to be running a little bit longer than I'm used to.' "If you can somehow map it out you'll know what to expect, Instead of showing up for PT and somebody saying, 'today we're running for 35 minutes straight.' When before that you've only run for a mile and a half and it takes you 12 to 14 minutes. That can be really devastating. But deciding to do a race gives you motivation. You have a starting point, your base line and a goal end date so you have something to work towards." Keep a positive mindset If the proper planning and goal setting has been accomplished, then a strong positive mindset may already be in the works, but keeping that mindset is a key part of improving your running, LaRock said. "Midrunning, motivation is key," LaRock said. "Personally I look at it like this: if I'm halfway into a run I think, 'I'm halfway done. I'm almost there. I can get to the end.' Focus on breathing and strides and put yourself in a place mentally where you feel comfortable doing what you're doing. "If you thinking about how much it sucks to run or how bored you are, it can really be devastating," he continued. "That has to be part of your training program too, because if you jump into it and you do try and run greater distances than you're used to you may be thinking about how tired you are or how sore you are. "That kind of breaks you down. But if you set up a program where you can achieve certain distances along the way, you build the mental competence in your training program too so you're not only training physically but mentally. You're building a good mentality for whatever your goal is." Maintain a training regimen "You have to run to get better at running," LaRock said. When working towards the goal of improving running capabilities, it's important to go at your own pace and maintain that pace, LaRock said. "A lot of times I find people don't maintain a regular exercise workout routine," LaRock said. "They lose some of their fitness level, they decondition and they have to fight to get back to where they were. You have to run to get better at running. But you can also be involved in other low impact activities like cycling, swimming, or rowing, which can all help improve the fitness level needed for improved running times. In order to improve the run you want to build a good aerobic endurance base. Being able to run for 30 minutes at a time or three miles at a time will give you a good foundation to go off of. From there, you can work on your speed for your run." Once a solid baseline is set, it's time to begin working on improvement. "Proper progression is important," LaRock said. "A problem I see often is people trying to do too much, too fast and they can get overuse injuries, which will set them back. You kind of have to start over again," he said. "Maintain your workout routine," LaRock said. "It doesn't have to be a high-intensity workout routine. I think it's important to maintain a moderate intensity workout routine four or five days a week over time. When people decide, 'Today I want to go out and do a 5k,' and they go out and try and run two and a half miles and they haven't done anything in six months, their body's probably going to be sore for a while. You have to progress into where you want to be. And, it's the exact opposite for people who are working out intensely daily without rest. "It's good to find a balance and vary your workouts. You have to run to get better at running, but substituting a run with time on an elliptical or riding a bike (is fine.) You're still doing aerobic activity. You're still going to benefit from it." Ask the experts for help Living near a place where fitness experts are at your disposal is a benefit, so don't be afraid to seek out their guidance, LaRock said. "We do gait analysis, where we can take a look at peoples stride length and what their mechanics are like and hopefully help improve their performance," said LaRock. "We can see what their body's doing when they're running and if they need a certain kind of shoe to help them out. Sometimes a certain kind of shoe can do wonders," the expert said. "Sometimes it's just mechanics and you try and help people try and fix those mechanical issues, but it's hard to change someone's running styles; especially if they've been running that way for 20 years. "But if they can comfortably change their running style to the point where their foot is landing underneath their body and they have a slight forward lean in their upper torso, they'll see improvement." Genetics can play a key in running, but it isn't what makes or breaks a runner. "A lot of people think, 'That person's really tall. They have really long legs, they should be able to run really fast because they have long strides,' but if you over stride you have the issue of heel striking, and the force is going against you and slowing you down. If you can, try to increase your stride frequency. You don't need big long strides to be fast, but if you can increase how many strides you're taking, you can improve your time and it's easier on your body." Replacing footwear is important Forrest Gump said, "I've worn lots of shoes," and for a runner that's important. "There are different things that people don't think of, like your running shoes," LaRock said. "Footwear is important. A lot of people have their workout shoes and they keep using them for close to a year or longer and they wear out. If you're running a lot, you want to make sure you have proper footwear." Having the proper footwear is different for every person. "Some people need cushioning, some people need stability, and others need motion-control shoes," LaRock said. "Everyone's mechanics are a little different. Finding the right shoe that fits your mechanics might not completely solve the mechanical problem, but it can help relieve some of the pain or injuries that someone might be having." Replacing footwear is crucial for runners. "The recommendations are at 300 miles, it's time to replace your shoes. If you've had them for five or six months and you run a few times a week, it's probably time to get a new pair," LaRock said. "It's stuff that you don't think of. I've done it. I've run on an older pair of shoes, and I've started getting some foot pain and I replaced my shoes and felt 100 times better." Take a break LaRock said running is the highest impact that you can put on the body, and running every day puts a lot of wear and tear on joints. "Over time your body will adapt, but it's definitely important to have rest days," LaRock said. No matter how important they are or what their position is, everyone must rest, and it must be a key factor when working towards improving run times. "A way to maintain proper progression is just by giving yourself days off and listening to your body," LaRock said. "Start out small. For some it has to be a run-slash-walk program where you're walking for two minutes and then you jog for one minute. "There are a lot of different programs out there that help people kind of ease into it and I can help people get set up in those programs," he said. "We have one program called couch to 5k for people who haven't really exercised, but want to be able to do a 5k. We break down when they want to do that 5k, how many weeks it is, and how they can set up a plan to accomplishing it." No matter what the time or goal is, LaRock said. Keeping up with these quick tips can help move toward improving the all-important run time.