How to improve in 1500 meters flat (with pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Anyone can improve in the 1500m, no matter if you run for your high school cross-country race or if you want to try running a local 5km marathon. It will not be enough to improve speed, but also strength and endurance. Keep in mind that the better your time, the harder it will be to improve it. If you are ready to get started, go to the first step.

Steps

Part 1 of 3: Run Better, Faster, and More Strength

Step 1. Shoot for distances shorter than 1500m

The time has come to get on the track and improve the time in the 400, 800 and even 200 meters. If you can run these short distances at a faster pace, you will be able to run faster in the flat 1500 meters. Let's take an example. If you do the 800 in 4 minutes, but manage to reduce it to 3, you will improve the run in the 1500 (even if you cannot expect to do it in 6 minutes, because the distance is almost double, consequently you will slow down). Here's how to do it:

• Do interval workouts for the flat 800 meters. Run the 800 as fast as you can, and when you're done, walk 400 meters. Repeat the exercise four times. Remember to time yourself. The goal is to be able to maintain the same time in all four exercises. Some say the flat 800 meters are the most difficult, requiring both speed and stamina.

  

• Do interval workouts for the 400 flat meters. Run the 400 as fast as you can, and when you're done, walk 200 meters.
• Do interval workouts for the 200 flat meters. Run 200 as fast as you can, and when you're done, walk 100 meters. Are you starting to see the pattern you need to follow?

Step 2. Practice improving arm speed

Having strong and fast arms is just as important as having strong legs. Here are some exercises that can help you improve in this regard:

• Exercise for shooting the arms. Stand up, open your hands and bend your elbows to 90 degrees. Bring your elbows down and bring them back up, from the chin to the pocket, as quickly as possible. Do three sets of 10-20 to improve arm speed. You can also look in the mirror while performing the exercise to make sure your arms go back and forth.

  

• Do the same exercise while sitting, keeping your legs straight in front of you.

Step 3. Interval workouts

This type of training is performed with a series of sprints followed by rest for distances of less than 1500. It would be better to perform them on the track, and you should be in good physical condition before starting to try them. When you start taking it, you will be able to do more by working hard. You will also be able to run at a faster pace for longer. Let's take an example. Run at a race pace for 2-3 minutes, then at a normal pace for 90 seconds, and restart with the race pace for another 2-3 minutes, repeat the exercise for 25-30 minutes. It depends on the time you do, not the distance you run, here is an example of interval training.

• 5 minutes of light warm-up followed by stretching.
• 30 seconds at race pace (at 70-75% of maximum effort), followed by 2 minutes of brisk running.
• 30 seconds at race pace (at 75-80% of maximum effort), followed by 2 minutes of brisk running.
• 30 seconds at race pace (at 80-85% of maximum effort), followed by 2 minutes of running at a brisk pace.
• 30 seconds at a race pace (at 85-90% of maximum effort), followed by 2 minutes of running at a brisk pace.
• 30 seconds at race pace (at 90-95% of maximum effort), followed by 2 minutes of brisk running.
• 30 seconds at race pace (at 100% of maximum effort), followed by 2 minutes of brisk running.
• 5 minutes at a slow pace and cool down.

Step 4. Practice to improve leg strength

The stronger your legs, the more powerful and resilient they are, allowing you to run faster in the 1500s:

• Shots on a slope. Run uphill, instead of on the track, with sessions from 30 seconds to 1 minute, and then recover for 1 minute walking downhill before repeating the exercise. Take at least 10 slope shots at a time. You will increase strength, power and improve cardiovascular circulation.

  

• Knees. Run in place for 30 seconds, bringing your knees as high and as fast as possible, they must reach at least the height of the waist.

  

• Go up the stairs. Run up the stairs for 30 seconds - 1 minute, walk down, and repeat the exercise 5 times. This is also great cardio exercise.

  

Step 5. Improve stamina

The 1500 meters are a race of speed, but also of endurance, so it is necessary to improve it. The best thing to do is to run longer distances in order to train the body to stay strong all the way. It does not mean that you have to train for a marathon, but that you have to feel comfortable running 5 or 10 km at high speed.

• Alternate between speed and endurance workouts on separate days. Here is an example: the first day train in 4 sessions of 800m running as fast as possible, the next day run 5km at high speed to train endurance.
• Remember that when you run to improve speed, you are actually training endurance, and vice versa.

• As you travel longer distances, set yourself a goal per kilometer, not the entire distance. It doesn't matter if you decide to do it in 10, 12 or 15 minutes. Try to commit yourself to achieving your goals, rather than running fast at the beginning and then getting exhausted at the end.

  

• Also include some climbs in your workouts to improve endurance. The climbs and rough routes can further improve stamina, so you can hit 1500s in much less time when the time comes.

  

• If running bores you, try to improve endurance through other activities, such as swimming, soccer, or basketball. You can choose any activity that keeps you going for more than 30 minutes.

Step 6. Use dumbbells

Dumbbells can help you strengthen your arms and core muscles, it only takes 20 minutes a day to get stronger and, consequently, faster. You can even train at home. Get light dumbbells and do differentiated exercises to improve the tone of your biceps, triceps, forearms and shoulders. Try some dumbbell lifting and backward extension exercises (kickback).

Step 7. Do other exercises to improve strength

Dumbbells can be useful, but you can improve strength even without using weights, from the comfort of your home. Here are some exercises to try:

• Squat. Standing, keeping your back straight, flex your legs and stand up ten times in a row. Repeat the exercise three times, it will help you strengthen your thighs.
• Push-ups on the arms. Excellent for strengthening the biceps and triceps.
• Abdominal muscles. To strengthen the muscles, you just need simple exercises for the upper and lower abdominals, or a little training on the exercise bike.

Part 2 of 3: Improve the Technique

Step 1. Keep your upper body in the correct position

If you can run while maintaining the correct position, you will avoid getting tired and wasting your energy. This is enough to gain you a few seconds in the 1500s. Here is some information you absolutely must know to keep your upper body strong while running:

• Correctly tilt your head. Look ahead of you, towards the horizon, not downwards. This will keep your neck and back straight.

  

• Keep your shoulders down and don't keep them in tension. If your shoulders start to move upwards when you get tired, and reach ear height, shake them to get rid of the accumulated tension. It is important to keep the upper body relaxed to be able to run efficiently.

  

• Move your arms correctly. Keep your hands in fists but don't clench them, swing your arms back and forth between your waist and lower chest. Keep your elbows bent at 90 degrees.

  

• Keep your back and torso straight. Stretch up as much as possible and keep your back straight. A few deep breaths will help you straighten your body when you are tired.

  

Step 2. Keep your lower body in the correct position

The legs and lower body are just as important as the upper body. Here's what to know to learn an appropriate technique:

• Keep your hips pointed forward. If you start arching them during a run, you will put too much pressure on your back and won't be able to run fast.

  

• Lift your knees slightly as you run. This advice, along with a quick leg move and short stride, can help you walk longer distances in less time. The foot must hit the ground beneath your body, and the knees must be slightly flexed in order to bend correctly in the stride.

  

• Don't put too much force into the stride. When taking the step, place your foot between your heel and midfoot, then quickly push yourself with the front of your foot while keeping your ankles bent to exert more force. Push yourself when the weight is on the front so that your calf gives you momentum with each step, keeping your movements light but strong.

  

Step 3. Breathe properly

If you want to maximize your running potential, you will need to learn to breathe well. Inhale deeply through the nose, and slowly exhale through the mouth. If you find it hard to breathe through your nose, exercise. If you inhale with your mouth, you may find yourself out of breath. Practice synchronizing your breathing with your steps. Breathe every three or four steps to create a kind of rhythm. If you find that you are no longer in sync, refocus on your breathing.

Step 4. Refine your technique during the competition

If you are running the 1500s on the track or during a race, there are a few things you can do to improve your time during the course of the race by taking advantage of the other runners. Here's what to do:

• Start at speed. Don't let the other runners pass you by, otherwise it will be difficult to catch them halfway.

  

• Know which position to choose. If you are racing as a team, learn where to position yourself. If you are one of the fastest runners on your team, then you should stay ahead. If you are the slowest, then you have to try to stay behind so as not to block the way for the fastest people.
• Don't try at all costs to stay ahead. The riders in front are the most stressed, because they decide the pace for the rest of the group, break the wind and can feel agitated if they feel an opponent is on their heels. Unless you are the fastest on your team, try to stay close to first place, let someone else decide the pace and, when you have the opportunity, overtake them. You can try to overtake him 400-200 meters away from the finish.
• Maintain the best position. If you run on the track, remember to overtake on the straights, not in the corners. If you overtake in corners you waste more energy, because you have to travel a longer distance than on the straight. If you run with others, try to stay towards the inside of the track, so that you can travel a shorter distance. This strategy works well if there aren't too many runners.

• Shoot in the final. During the last 100-200m of running, you need to sprint and run as fast as possible. Don't try to stay in the group anymore, at this point you have to gather all your strength and reach the finish line quickly.

  

• Stay focused on what's in front of you. Don't look at your manager or other team members, and don't try to look at whoever stands beside you or behind you, otherwise you will slow down.

Step 5. Warm up and cool down efficiently

Some schools of thought state that stretching before running can help you speed, decrease the risk of injury, and prepare your body for the effort it is about to put in. Others, on the other hand, believe that stretching puts stress on the muscles, that it does not provide any advantage before the effort, and that in its place a little warm-up can be more effective.

• If you decide to stretch your calves, knee tendons and ankles, do some stretching while sitting.
• If, on the other hand, you want to warm up, run at a slow pace for a minute or two, take a few knees or run in place to increase your heart rate. Any of these three exercises can help you run faster.

Part 3 of 3: Run Smart

Step 1. Make sure you have the right shoes

The best way to improve your time is to make sure you have the right footwear. It may seem irrelevant, but if your running shoes are too old, tight or baggy, you reduce your potential. Do not be shy. Go to a sporting goods store, there a competent person will help you find the best shoes. Here's what to keep in mind when buying a pair of running shoes:

• How long have you kept the old pair of shoes? You should replace your shoes every 500-650 km, that is, every year, if you do at least 15 km a week, or even less, if you use them to train for a marathon. Running in old shoes can slow you down and even injure you.

  

• There must be at least 2 inches of space between the tip of the big toe and the tip of the shoe. Many people buy shoes that are too small for them, so it's normal if they look like clown shoes to you at first.

  

• The shoe should be snug on both the sides and the ankle.

Step 2. Eat well

You need to eat enough to have the energy to run, but not enough to make you drowsy or tired. Do not eat less than an hour before going for a run, otherwise you will weigh yourself down. If you have to go through intensive track or sprint training, eat until 2/3 full. Consume foods that contain easily digestible carbohydrates, which provide you with the energy you need without weighing you down too much. Here's what you need to keep in mind to eat right and run faster.

• Balance the nutrients. Carbohydrates are not enough to provide you with energy, you must also consume proteins, vegetables and fruits.
• If you're training to improve in the 1500s, you don't need to overload yourself with carbohydrates. Do not eat too abundant pasta dishes before running, thinking that they will provide you with the energy you need.

• If you plan on eating a snack that will help you with your workout, try a banana, peach, half energy bar, or a slice of wholemeal bread.

  

Step 3. Hydrate, hydrate, hydrate

Drink at least half a liter of water an hour before going for a run. You will need to drink at least two liters of water per day.

• In addition to drinking water, you can also try drinking a cup of coffee, to go faster. But get used to not doing it only on race day, or you may feel a little nauseous.

  

Step 4. Lose weight if necessary

If you don't have a weight problem based on your height and build, then you don't need to go on a diet. A few extra pounds, however, may slow you down. Strive to be able to lose weight while continuing to run regularly and eat healthy foods that keep you strong.

Step 5. Run in company

Running with friends who go at the same speed as you, and possibly faster, can help you stay motivated and not give up when you get tired. It doesn't matter whether you are on a track, in a running club, or participating in a local marathon, the company of others can always help you stay fit and break your records. Furthermore, running with others can serve as a constant reminder that physical well-being is an important goal, as much as having fun!

Step 6. Time yourself

Whether you are racing with friends or on your own, your goal is to improve your speed. If you want to improve your speed, you need to time yourself periodically while running 1500, to import the pressure and feel you would experience during a real race. You don't have to time yourself every time you run, or you will put too much pressure on yourself; do it at least once a week, to feel the adrenaline of a real race. If you beat your RP (personal best), celebrate and think about all the right things you have done to achieve your goal, so you will once again be able to outdo yourself.

Step 7. Set a standard time

If you're planning on winning the school marathon, then you can aim for 1500 in 6-6: 30 minutes if you're a girl, 5-5: 30 if you're a boy. If, on the other hand, you are simply looking to have fun and stay fit, 10-12 minutes is already a great goal. You don't have to be Usain Bolt to be proud of your speed, nor do you have to maintain the speed of others if your body begs you to slow down. Improving your speed is great, but it's even better to stay fit and be proud of doing it.

Advice

• Running is much more fun when you do it outdoors, and it is also more motivating. Run on a treadmill only if the weather is bad outside.
• Running with an MP3 player or with a friend can make the activity more fun.
• Remember the saying "quality is better than quantity" when doing weightlifting sessions.
• You can do push-ups and sit-ups every day, but it's best to rest your muscle groups between one weight lifting session and the next. It is also always best to take a day off after a grueling workout to allow the body to fully recover.
• Work hard during a day of intense training, and rest the next day.