Running a mile in eight minutes is a benchmark many strive for, but few achieve. It's a testament to endurance, speed, and sheer willpower. Let's delve into the significance of this standard and the journey to reach it.
Running quantity has trumped quality
Running is an essential function that every human should be able to perform correctly. But most people don’t.
- In the next year, up to 80% of runners will be sidelined with an injury
- Completing a marathon or adventure race may earn bragging rights, but most people never think about the damage they’re inflicting on their bodies.
Run Right, or Don’t Run
If you want to run to improve your health, then learn how run the right way or you’re far better off walking
- Check your form and speed
- Even as a recreational runner, I still check in with my coach each month for a review
Speed Over Distance
Establish basic running technique
- Learn to land on the mid-to-forefoot, have a relaxed jaw, hands at or just below 90 degrees swinging lightly with the opposite leg, landing softly, a slight forward lean from the ankles, and a good posture
Lack of Muscle Endurance
While running, the muscles of the posterior chain and core should be engaged throughout the stride
- If conditioning is an issue, a combination of concentric and eccentric leg exercises will help add muscular strength, stability, and control
- Plyometric exercises like box jumps or jumping lunges are also fantastic for conditioning and developing explosive power
Speed is often overlooked, but is a very important factor for safe running
Every human should be able to run a mile in 8 minutes with proper form
- If you can’t run an 8-minute mile, there’s a good chance you’re running sloppy
- To run stronger and faster, address the following three major inefficiencies before speed training and tacking on the miles
Adding Speed and Mileage
Working on sprints will increase your VO2 max, conditioning, explosiveness, mental fortitude, and lean body mass.
- Beginners should start with shorter distance sprints, anywhere from 50-200 yards. Once you build a decent base through strength development and speed work, you can gradually increase the mileage.
Unable to Open Up Your Stride
There are two possible issues if you are unable to open up your stride: your mobility or the way you land and carry over to the next stride
- If mobility is the issue, look at obvious problem areas
- A few weeks of mobility drills for problem areas should increase your stride length
Cadence is Too Slow
Efficient running occurs at 180 steps per minute
- At these low cadences, you are either spending too much time on your landing, adding unnecessary height to each step, or your muscles are not properly engaged
- Practice pushing back, extending the leg, and having an active pull upon impact, rather than bouncing up and off the leg
