How to Run a Faster 1500

running image by Byron Moore from Fotolia.com

The 1500 meters is a popular mid-distance endurance race. Runners who compete at longer distances also often use the 1500 as a training run, as the skills used to successfully run the 1500 translate easily into longer distances including marathons. Many beginning runners believe that the way to train for any run is to simply run that distance day after day, working to improve their time. However, most successful runners incorporate several training techniques which focus on certain skills to make their running more efficient. While there is no specific formula for making you the best runner possible, there are tried and true methods you can use to increase your running speed and efficiency.

Instructions

Difficulty: Challenging

Step 1

Incorporate strength training into your program, especially in the off season. Building leg muscles increases your ability to quickly generate speed and power. In turn, this will increase your stride length and decrease ground contact time.

Step 2

Warm up dynamically before a run. Static stretching, which most runners still use, can actually decrease your running efficiency and explosive power. Instead, try a combination of cardiovascular warm up and functional dynamic drills to prepare your muscles for the run without decreasing performance. Save the stretching for after the race to help maintain or increase range of motion.

Step 3

Run longer distances at least once a week. Including a long run of at least eight miles in your training program will significantly increase your endurance for your 1500 meter races. If the longest you can run is your race distance, then you are not running at an efficient pace for the entire race.

Step 4

Run sprints. Sprint training increases foot speed, explosive power, and muscle conditioning. All of these are critical at longer distances, including the 1500.

Step 5

Run hills. Hill training at least once per week is a great way to build muscle strength. Uphill running increases strength and power. Downhill running improves efficiency, conditioning and muscle elasticity.

Article Written By Christopher Williams

Christopher Williams has spent over 11 years working in the information technology, health care and outdoor recreation fields. He has over seven years of technical and educational writing experience, and has brought strong skills and passion to the Demand Studios team in articles for eHow and Trails in 2009.

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