Run a Faster 1500M
1500m is the second of the middle distance races, behind 800m. In school, this is probably the longest distance you will run on the track race-style, and is a very demanding run. There are 3 and 3/4 of a 400m track to cover and you need to pace yourself right if you want to get a faster time.
Contents
Steps
- Have the right Mentality. A lot of what determines who will win a race is who is most determined to win. The more determination, the further you'll push through the pain barrier, the faster time you'll get. It sounds small, but no personal best will be set if you don't want to set it.
- Get fit. Getting fit is going to increase your chances of doing better by far. Scrap all the junk food and go for healthy options. Remember, a fit body is going to make it way easier to run than a fat one.
- Equipment and training. Good running shoes, spikes will give you that extra edge, and make it easier and more comfortable running. Encourage yourself to do training sessions, or even get a trainer. Don't opt out of training if you think it is hard. Push yourself and think of your great new physique, and that shining medal hanging from your neck. Think of beating all those good runners who you never dreamed of beating.
- Know your pace. If your best for 1500 is, say, 6:10, and you want to get 6:00, you need to get the right split times throughout the race. In this case, a 360 second 1500m gives 24 second 100m splits, so before the run, do 3-4 100m jogs, going at 24 second pace. This means that by the time of the run, you'll be happy with your pace, instead of using guesswork, then realizing your first lap has gone 10 seconds too slow.
- Get a good start. If you're on your own, just go at the pace you'll set with the point above. If it's a race, see at the opening phases of the race if there are people of similar ability, and if there are, run on their slipstream (behind them, basically), but don't lose them. You may want your first few hundreds to be a bit faster, as you're less tired you feel picking up seconds here is easier. This is fine, as long as you don't get to a pace where the rest of the race will be affected severely.
- Keep it. Don't slow down, or you won't have a good chance of getting your time! Just keep to your 100m splits, don't try to go too fast, the middle part of the race is - from experience - about maintaining the pace until the ending stages.
- End strongly. With about 300m or so to go, concentrate on making it hurt to get the last few legs done as quickly as possible. If anything, do not lose the pace. by now it'll probably be too late to catch up, and the ending stages is about giving it all you've got - remember point 1. Many 1500m runs result in the last lap being significantly faster than the rest, try to keep with that - and if successful, congratulations on your new time.
Tips
- Make sure you pick up the pace at the end of the race so you have emptied all your energy out!
- Remember that when you run you must breathe slowly in through your nose and out through your mouth.
- Stretch beforehand. It sounds simple, but even things as simple as a stitch can be so-easily avoided if you stretch. Hold stretches in place for a time which you are comfortable with.
- Remember to drink as much fluid before and after the race your body loses a lot of oxygen whilst sprinting long distance.
- Bring loads of water while running the 1500m -- you will find it a lot easier.
- You will run slower on grass or gravel than AstroTurf. AstroTurf is more forgiving and springy on the feet. Don't be annoyed if you're 1 second off your Astroturf best on grass - it is more of an achievement.
Warnings
- Do not start a 1500m without stretching.
- To avoid sickness, dizziness and fatigue, water is the best remedy.
- This IS NOT a 'how to win 1500m' guide. Although races are referred to, it is all in contributing to a better time, not position.
Related Articles
- Be an Amazing All Round Athletics Champion
- High Jump Using the Fosbury Flop
- Do Sprint Training
- Run the Relay in Track
