![strong-runner[1].jpg](https://i.imgur.com/BuEhBOi.jpg "strong-runner[1].jpg")
How the FUCK do I get better at running?
I started a month ago, I can run 4 miles without stopping now
But my 1.5 miles is still fucking 13 minutes...
I've been doing HIIT and long distance ( for me)
Why is my 1.5 mile still so shit?
>>37936645
>started a month ago
Here's your answer.
>>37936686
that's still fucking terrible you retard. That's like a day 1 time
>>37936645
The best way to get faster over a middle distance is quarter mile repeats on a track. You should be able to do 10x quarters at 1:50 or so with an eighth mile recovery between each quarter. Key is to do each lap at around the same speed and then really push the last few.
Alternatively, you could do the Lydiard method, which is to run as many slow miles as possible each week, working up to 70+.
>>37936695
SOMEBODY HELP ME
I have a 1.5 mile test in a month
>>37936942
amphetamines
>>37936645
Not all runners are equal. Perhaps you are better at long distance than sprints. Endurance over speed, etc
>>37936645
>>37936942
Run EVERYDAY
Add another mile each time
>>37936645
Stop going to exhaustion. Stop getting anywhere close. Go for a walk. Run if/when you feel like it. Repeat. Stop running as soon as it feels like work. Before, if possible.
>>37937074
That'd be great advice for someone looking to be a little baby bitch the rest of their lives
>>37936645
>still
Started less than two months ago
>still
>STILL
a>measures his running skill in how far he can run without stopping
>still
>STILL shit
I really dont know, but it might have something to do with you running less than two months until now. Give it time you god damn retard.
>>37937054
Well that's just dumb, max increase per week on mileage should be 10% if someone wants to safely increase their distances.
>>37937133
>safely
Pussy
>>37937138
Bruh, ITBS will fuck you up, I've been there.
>>37937126
I don't hAVe time!!!!!!?
>>37937145
Irritable Bowel Syndrome?
>>37937115
Or anyone looking for athleticism and enjoyment in their running.
It's like you don't understand anything about physiological adaptation and think that hurting yourself is not only the best, but the only way to fitness.
It's like you've never heard of ASR. Is it the 1990s again?
>>37937148
Should have started earlier then. I swaer to god anime watching tards who think you can achieve anything by trying really hard for a month really ruin fitness.
>>37937161
I'll prove you wrong
>>37936942
Heavy leg routine. Squats, deadlifts, jump roping. I've found jump ropes super helpful. Focus on getting a better HIIT for 2-3 weeks then work on distance. Carbload a few hours before workouts, lots of water, creatine, melatonin and a full multivitamin will help pretty well. Take BCAA's in the morning as well, they super charge your muscles. Beta alanine is good to, read up on it. Work on keeping your head up (you'll burn out immediately if you don't) and good form. Breathing is super important, during your rest time hold your breath on a full inhale for 3-5 seconds. Do that 3 times, it gets all the carbon dioxide out of your body. Watch your salt and get lots of water. I used to weigh 230, ran a 11 minute mile from good technique and a solid training regiment. A good one for you is to sprint up a hill, walk back down it. Do that over and over and over. Once you can't? Do it more and more. Don't ever quit when it comes to HIIT's.
>>37937174
You wont. Think about it. your body doesnt change drastically. Even if you ran evereyday, as far and as fast as you could for one month you would just ruin your knees.
>>37937157
Where did he say he was hurting? He wants to run faster. You don't do that by walking, you do that by pushing yourself a little bit each time you run.
>>37937212
"I can run four miles without stopping."
I.e. he has to stop after that.
Stop being a retard. You don't know what constitutes adequate stimulus.
>>37937174
You can make progress dude. Time your miles and rest time and just chut off on the time as much as you can every time. Listen to: >>37937174
Also, lots of broccoli and melatonin will help with testosterone.
Make sure to stretch after running.
Here is a good one: http://www.theayurveda.org/yoga/yogasana-to-relieve-nerve-tension-pigeon-pose/
Make sure to stretch every single muscle in your leg after running. Like stretch your calves for a solid minute, increasing intensity.
>>37937234
It really depends on the type of athlete you are and also your body type.
>>37937252
Not really. Autoregulation sets up training that suits your physiology automatically.
>>37936645
You probably aren't pushing yourself hard enough on the 1.5
If you can run 4 miles without stopping then you should definitely be able to run faster than a 13 minute 1.5 miles
Running is like 80% mental and 20% physical. You just have to run at a harder pace for longer than you think you can.
>>37937283
Sigh.. Fair enough.
>>37936645
>I started a month ago
There's your problem: No patience.
Come back in TWO MORE MONTHS and tell us you're not making more progress.
>you won't unless you're fucking up
A question for op: do you own weighted vests?
>>37936645
u started a month ago kiddo what you expect. Try jogging more when preschools out?
>>37936645
My best time at 1.5 miles was 11:30ish as a supreme lanklet in highschool
13 ain't that bad if you have a fair bit of muscle
>>37940119
13 minutes is terrible
