Improve Your 2 Mile Run Time
Army soldiers are required to pass a {{safesubst:#invoke:convert|convert}} run on their APFT tests. Perhaps you are one who struggles to accomplish this task. Follow the steps below to improve your time in the two mile run.
Steps
- Run every other day. Doing this will establish running as a habit in your life. This simple step will improve your heart rate, lower your weight, increase your endurance, and relieve all of the stress built up inside of you. Running every other day also gives your muscles time to heal.
- Buy running shoes designed for your feet and bone structure. Also it's a good idea to change your shoes every 6 months. Write the date of purchase on the sole of your shoes.
- Stretch on your off days. Do not stretch right before a run. Running will naturally stretch your muscles.
- Make sure you stay hydrated at all times. The last thing you want to do is fall out during the middle of a run.
- Get plenty of sleep. This is vitally important.
- Run long distance to improve your endurance. On some of your run days go for {{safesubst:#invoke:convert|convert}}.
- Sprint training will improve your speed. Try sprinting for 400 meters at a time. Do a set of four and record your times for each lap.
- Keep a run log containing dates, times, and locations. Do this to show yourself how much progress you have made towards your goal.
- Set a goal. This is critical. Tell yourself what time you want and train for that time.
- Be patient with yourself. You will have good days and bad days. Improving your time does not happen overnight. Just run and the time will follow.
- Find someone to run with you. Push each other.
- One of the most important things you can do is mentally envision yourself reaching your goal. You will become what you think. See yourself on that APFT test reaching your run time goal. Mental preparation is key to success...
Tips
- Stay highly motivated. Without motivation you are bound to fail. Dig deep inside of you and you will discover the strength and motivation you need to succeed.
- During practice work out a regular breathing pattern that works for you. When you are running stick to it. Talking while running may give you a stitch. Inhale and exhale as deeply as possible without it feeling uncomfortable. If you start gasping try to slow your pace and relax.
