How I Shaved 8 Minutes Off My 5K Time
4 Years ago I ran my first 5K in 31:58. Last weekend I ran one in 23:17. A new Personal Record
Author: Ryan Fogel
For the last couple years, I was running but not improving. In the last 6 months I've made more progress than in the last 6 years. So what did I change to make myself a better runner?
#1 Showing Up
I was 'NOT A RUNNER.' People say this line all the time. And I used to be one of them! But then I started showing up and going on runs. Very short ones, but I showed up. My runs got longer. And then faster. Now, 'I'm a runner.'
People see me running and they'll make comments. "Man, you're running fast!" This still feels weird to me. I struggle to accept who I’ve become. In my town, I’ve become known as that guy who goes running downtown all the time. But I wasn't always like this.
I remember going for a run and telling myself, “Just run to the next light pole. Then walk to the next one. Then run to the next. Walk. Light pole. Run. Light pole.” And that was how my first run went. I was 40 pounds heavier then and running a quarter mile without stopping felt like a meaningful accomplishment.
All that mattered was that I kept showing up. That quarter mile soon became a half mile. Then I was running a full mile without stopping. I ran a 5K race without stopping. Then a 10K. Then a half marathon. I ran several Spartan Races. Last year I ran my first marathon. Last weekend I ran the Bourbon Chase Ragnar Relay.
At first I started running to get in shape. Then I started running because it was fun. Now I run to show that I'm better. Not just better than other people. Better than who I used to be.
I log runs every week. Right now I'm running about 30 miles a week. And that's with weight training and martial arts.
#2 Drinking More Water/ Less Alcohol
Yes, less alcohol. Not none. “Moderation in all things, including moderation.”
If you're active enough and disciplined, a moderate amount of alcohol won’t derail your training. But don't overdo it! Many people in the running community will run several miles and then finish off with a beer. Would water be better? Of course. But if you drink water with your post run beer and drink in moderation, it's not as bad as you might expect. It’s earned right? The term for this justification is “licensing.”
Hannah Daugherty, a certified personal trainer, confirms.
“A post-run brew is par for the course after many races, and recent research has shown that consuming alcohol like that might not be a terrible thing, if done responsibly and in moderation. Not only does beer consist mainly of water – perfect for re-hydrating after a long run – but it also provides carbohydrates which help your muscles refuel.“
Hydrate constantly to minimize cramping, improve recovery and maximize performance. Beer is fun, but water will make you the better athlete. The old adage is to drink 8 glasses a day, which may seem like a lot. But if you make it a habit to carry water with you, this becomes a habit pretty quick. Let your body adjust to this and build up your water intake.
Should you drink on your runs?
In general, athletes need about 6 ounces of water for every 20 minutes of exercise.
I rarely drink on my runs. Most of my runs are 4 miles and I'm finishing these in under 35 minutes. But I drink water immediately after finishing my runs. And then a beer or two.
If I'm doing a run that is longer than an hour, I'll try and find water or even carry a camelbak. I may even loop back towards my car where I keep my water bottle. Of course this varies with temperature and other running conditions.
On your left! Running around the reflecting pool in Washington D.C.
#3 Running 4 Miles Instead of 3
Do you crash by the end of your 5K races? By doing extra mileage on training days, the 5K race will feel easier in mile 3.
This simple hack is one of the best ways to go from amateur to elite runner.
Most people train for a 5K by running a 5K. Who wants to run extra mileage? But if you want to show up on race day feeling strong on that last mile, then make your training runs a tiny bit tougher than your race day runs.
This year I started running 4 miles instead of 3 on training days. And I have set PRs on nearly all my 5Ks that I've ran this year. This training tip has made me a faster and stronger runner.
"Why race? The need to be tested, perhaps; the need to take risks; and the chance to be number one."
—George Sheehan
#4 Remove Your Headphones
The amateur needs music to escape from the pain of a hard run. The pro removes this distraction so they can focus on their breathing. This will make you a better and faster runner!
And let's face it. You need some time away from your phone. Running can be a meditative experience, when you remove your headphones. Your mind is free to wander. This can be a great opportunity to process ideas.
This advice may also save your life! It's much safer to run without headphones as you'll be more aware of your surroundings. This helps you hear cars coming at you. This helps you notice if you're being followed. It can be a dangerous world and being aware of your surroundings is the first step to minimizing these threats.
My first marathon in Chattanooga
#5 Push Past Your Perceived Limits
Most people let their brain quit way before their body will quit. You are so much more capable that you think you are. Don't give up so easily. Push further. Run harder. But stay below your max heart rate. Quick rule of thumb for your max heart rate is 220 - your age.
While you need to push past your limits, you still need to run smart. That means you need to start out slower and increase your speed as you run. Elite runners call this running negative splits. And I'm terrible at it because I love bursting out of the gates as fast as I can.
This is where the mental toughness of running comes into play. If you want to run fast, you're going to feel pain. And as long as it's the right type of pain, you can push through it with the right mentality.
#6 Track the Mileage On Your Shoes
You should not be running more than 300 miles on your shoes. Strava and Garmin have great apps that help you track this, even with multiple pairs of shoes. I'm rotating through 3 pairs of road shoes right now. And if you run multiple days in a row, you should change up your footwear. This can help make your shoes last longer which will save you money over time.
If you overuse your shoes, you're gonna start getting little nagging injuries. Rotating your running shoes can reduce your risk of injury by up to 39%.
You are wearing running shoes right? If you want to get into running, make sure you have proper running shoes on. Same for your socks. You want to wear running socks as well as running shoes.
I always wear my Garmin Instinct to track my mileage, my time, heart rate and more. As a runner who is tough on his gear, it's perfect. I also have it linked to Strava. This helps you track your progress and see how much you're running every week, month or year. Strava will even track your times on similar routes. That means if you routinely run the same route, Strava will show you if you are getting faster or not. This can be a great boost in confidence or a gentle reminder that you need to change up your training regiment.
"What is measured, improves."
- Peter Drucker
#7 Run with Friends!!!
This last one is the most fun tip! If you find a group of runners who will train with you, then you will find you are more likely to run. The accountability of having other runners expecting you to show up will peer pressure you (IN A GOOD WAY!) to run more.
Not only that but it makes the runs that much more enjoyable. Every week, I meet up with my running teammates and we run together. We cheer each other on. We support one another. And when we're done, we have a beer together and discuss upcoming races, training tips and enjoy each other's company.
Your town may already have a running group like this. And if not, then start one! That’s exactly what I did and it’s changed my life!
Last Point - Stretch
This is so important for your recovery. You need to be warming up before your runs. And stretching after your runs. This will cut down on the soreness.
Also make sure you are warming up before your run. You can't expect to have a good run when you spend 8 hours at a desk staring at a screen. Get out and start with a quick walk or light jog before you take off running.
Most importantly, have fun!
This may sound insane, but running really can be an enjoyable hobby. I look forward to my weekly runs with my running group. I love traveling to new trails. It’s a rush every time a personal record is broken. And even the slow and easier runs can be enjoyable. Remember to enjoy the journey and not just the destination.
If you enjoyed this, follow me on Twitter for more @RyanTFogel