How to improve my mile time?

armypanda_ said:
Does anyone have any advice for arches of your feet? Mine are hurting every time I run, and I’m rolling and stretching them every day. Or do I just have to tough it out and let them get stronger.
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Go get fitted for running shoes and custom insoles at a running store like Road Runner Sports. They will find you the best running shoe for your feet and make custom fit insoles. It sounds like you need arch support. You shouldn't have pain while running. Foot pain, ankle pain, leg or knee pain should not occur. I am not talking about muscle soreness. You will have to replace shoe and/or insoles from time to time once they get enough accumulated mileage on them. Shoes and insoles do wear out. Getting a properly fitted running shoe with the insoles really is a must.
 
ChatterMom2 said:
Go get fitted for running shoes and custom insoles at a running store like Road Runner Sports. They will find you the best running shoe for your feet and make custom fit insoles. It sounds like you need arch support. You shouldn't have pain while running. Foot pain, ankle pain, leg or knee pain should not occur. I am not talking about muscle soreness. You will have to replace shoe and/or insoles from time to time once they get enough accumulated mileage on them. Shoes and insoles do wear out. Getting a properly fitted running shoe with the insoles really is a must.
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Thank you!! This is really helpful; I don’t know much about running.
 
ChatterMom2 said:
Go get fitted for running shoes and custom insoles at a running store like Road Runner Sports. They will find you the best running shoe for your feet and make custom fit insoles. It sounds like you need arch support. You shouldn't have pain while running. Foot pain, ankle pain, leg or knee pain should not occur. I am not talking about muscle soreness. You will have to replace shoe and/or insoles from time to time once they get enough accumulated mileage on them. Shoes and insoles do wear out. Getting a properly fitted running shoe with the insoles really is a must.
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I agree with ChatterMom2, orthotics are probably the solution here. You definitely want to get fitted by a good store. Having almost every injury you can get from running, for me it's always been bad gear or over-training. Listen to your body.
 
armypanda_ said:
Does anyone have any advice for arches of your feet? Mine are hurting every time I run, and I’m rolling and stretching them every day. Or do I just have to tough it out and let them get stronger.
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From my experience, it usually comes from upping how much you’re running too much too fast. It could also be a shoe/insole issue. A third explanation is that it’s completely normal and just something that you will need to deal with until you become used to running. Try getting a baseball/lacrosse ball and rolling it under your foot. You could also freeze a plastic water bottle and do the same.
 
Morey8525 said:
From my experience, it usually comes from upping how much you’re running too much too fast. It could also be a shoe/insole issue. A third explanation is that it’s completely normal and just something that you will need to deal with until you become used to running. Try getting a baseball/lacrosse ball and rolling it under your foot. You could also freeze a plastic water bottle and do the same.
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Thank you!!
 
BubbaCool12 said:
Hello, I'm a sophomore and the biggest part of the Application Process that I have trouble with is the mile run for the CFA. My current best mile is a 8:37, I'm aware that the average is about 6:30 and the max 5:20. Is it possible to shave off almost two minute off of my mile to hit the average or even 3 for the max before I take my official CFA in about a year? Any suggestions on a workout plan I could follow? I understand this isn't really a fitness forum but I'd appreciate it if anyone who is or was in the same shoes as I am would be able to give some pointers. Thank you!
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Run 6 days a week, increasing distance. Once you're running 6 miles a day, work on speeding up that mile time. Shoot for 15 second intervals. 7:00, 6:45, 6:30... etc.
 
armypanda_ said:
Does anyone have any advice for arches of your feet? Mine are hurting every time I run, and I’m rolling and stretching them every day. Or do I just have to tough it out and let them get stronger.
Click to expand...
Others have already given the same advice... Get a good pair of properly fitted running shoes. They may cost a bit more (relatively speaking), but you can always get duplicate pairs at a lower price online.

My son is a xc and marathon runner. He had a teammate in HS who was a top-10 medalist in states for xc. That guy had 2 different sized shoes. I'm not making this up. That need would have never been caught at a big-box sporting goods store.
 
Lots of great advice above. Although she loves competitive sports, our Cadet has never really enjoyed training by herself. When she was preparing for the Candidate Fitness Assessment (CFA), she wanted some direction and at least one training partner.

DD enlisted the support of her siblings and used a Mountain Tactical Institute training plan specifically designed for the CFA. It was an investment, but it helped her stay on task and reach her goal. She also benefited from training once a week with other service academy candidates in our area. Check with your Field Force Representative to see if there are any opportunities like that in your area. If not, it may be a great leadership opportunity.
 
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