In Sway Guides

You’ve got a few races under your belt, but now it’s time to get serious.Whether you’re preparing for a race or just want to get faster on your daily runs, FirstHealth Group Fitness Coordinator Jodi Heimrich has some tips on how to shave seconds off your miles.

:: Interval Training. Maximize cardiovascular benefits with short bursts of intense running followed by a period of recovery (1 minute fast, 30 seconds slow), incorporated at the beginning or end of your run. If you’re not motivated, this class is what you need.

:: HIIT the hills. Once a week, incorporate a HIIT workout — find a significant hill, run up and jog or walk back down. Repeat until your legs feel like jelly.

:: Tempo Run. A few times a week, run 25-30 seconds slower than your race pace, with the goal of sustaining this slower tempo for 20 minutes.

:: Don’t Skip Leg Day. Squats, lunges, calf raises and leg curls can be done with bodyweight, bands or weights to strengthen the large muscles in your lower body that are responsible for your running pace. The stronger these muscles are, the stronger your pace will be. It’s math.

:: Stretch it out. Be sure to stretch your hamstrings, quadriceps, IT band, calves and glutes to help prevent injury.  Breathe deeply and hold each stretch for 15-20 seconds.

Need a reason to train? Sign up for the 1in8k Run for Moore and hold yourself accountable.

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