How To Improve Your 1.5 Mile Run Time
Whether it’s a fast sprint over a short distance or the fortitude to finish 1.5 miles in a reasonable amount of time, the ability to fulfill the physical fitness standards required for a variety of demanding careers — including law enforcement and corrections — depends not just on strength or swiftness, but on mental fortitude and discipline. To help you train and maintain the athletic prowess needed to execute the duties of your position, the following tools and tips can help you reduce your 1.5 mile run time and increase your overall fitness.
How can I improve my running time?
The key to improving your run time involves form, endurance, and interval training. First begin by establishing your current running capabilities. You should learn what pace works best for you, paying particular attention to your breathing, leg stride, foot strikes, and arm swing.
“Even the most elite athletes understand the need to mend and recuperate.”
Focusing on your form will help you create muscle memory, which can help avoid injury, and improve your timing and endurance as you begin to run faster over longer distances. Don’t forget to land gently on your mid to forefoot while leaning slightly forward at the ankles. Keep your jaw relaxed and your elbows at 90 degrees, with your arms lightly swinging back and forth in time with the opposite leg.
Endurance runs are another way to improve your speed when running shorter distances. Begin by adding one long run each week, maintaining a conversational pace for three miles (make sure you can speak and are not gasping for air). As you proceed in your training, add an additional half mile every other week until you can easily run four to five miles. Once you can run for longer distances, increase your pace until you can complete your entire workout at a moderate intensity.
Interval training is designed to improve your maximum oxygen consumption.
- Warm up for 5 to 10 minutes at an easy jogging pace.
- Up your speed to a fast run or sprint for 2 minutes, or as long as you can sustain the pace. Recover at an easy jogging pace for as long as you sprinted.
- Repeat for a total of 6 rounds.
- Cool down for five to 10 minutes.
When you begin your fitness routine, make sure you maintain the proper form and always start slowly. Make sure to watch your technique, paying special attention to your posture. Also, don’t forget to stretch before and after your workout, stay hydrated, and make time to rest between workouts. Use the off time to let your body to recover, or cross train with yoga, swimming or other core-strengthening activities.
Finally, don’t forget your rest days. Pushing your limits and improving your body’s fitness may be the ultimate goal, but remember that any injury will set you back. Even the most elite athletes understand the need to mend and recuperate.