How to Improve Your 1500M Run Time

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A guide to perfecting your running stance and amping up your strategy

Co-authored by Francisco Gomez

Last Updated: August 5, 2024 Approved

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Technique

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Cadence

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Strategy

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Expert Q&A

The 1500m race is one of the longer races in track. Since it is a longer run, having the correct form is very important. Running properly will help you conserve energy and run more efficiently, as well as faster. By increasing your cadence, i.e., your steps per minute, you will also be able to run a faster 1500m. Running strategically during the race should also improve your performance.

Things You Should Know

Avoid looking down, relax your shoulders, and bend your elbows at a 90-degree angle. These adjustments will help you to increase your speed and improve your aerodynamics.
Keep your hands relaxed by holding them in a soft fist with your thumbs resting on top of your fingers.
Maintain a steady, sustainable pace and synchronize your breathing by aiming to take 2 steps while breathing in and 2 while breathing out.

Method 1

Method 1 of 3:

Technique

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Looking down while running can reduce your speed substantially. It also creates tension in your shoulders and neck. Instead, look straight ahead by focusing on a point 30 to 40 meters (100 to 130 feet) ahead of you. Maintain this position throughout the run.^{[1]
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Keep your shoulders relaxed. Your shoulders should be down and back, not hunched. If you begin to feel your shoulders hunch, relax them immediately.^{[2]
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Expert Source

Francisco Gomez
Competitive Runner

Expert Interview. 24 October 2019.}
- Running with hunched shoulders can restrict your breathing.
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3
Bend your elbows at a 90-degree angle. Your arms should be relaxed at your sides with your elbows bent at a 90-degree angle. As you run, swing your arms forward and back in a straight motion. Try not to let your arms cross in front of your chest as you run. This movement will waste energy and slow you down.^{[3]
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- Swinging your arms in a straight forward and backward motion will help propel you forward.
Your hands should be relaxed as well. Avoid clenching them into fists while you run. Instead, keep them in a relaxed fist with your thumbs resting on top of your fingers.^{[4]
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As you run, keep your back straight and lean forward slightly. This will not only help you propel yourself forward, but it will also help you land on the middle of your foot instead of your heel.^{[5]
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6
Level your knees. While you run, try to avoid lifting your knees higher than your hips. Instead, keep them level at your hips. When your foot lands on the ground, try to land with a slight bend in your knee. This will help absorb some of the impact. ^{[6]
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- Remember that your knees should be moving forward, not upward.
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Land on the middle of your foot. Do this instead of landing on your heel or your toes. Landing on the middle of your foot will help you lift it faster, and thus, you may be able to run faster.^{[7]
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- Additionally, when your foot hits the ground, it should land below your hips.
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Synchronize your breathing. For medium intensity running, aim for two steps while breathing in and two steps while breathing out. For high intensity running (like during the final stretch of a race), aim for one step while breathing in and one step while breathing out.
- Make sure to use both your nose and mouth when inhaling to get the maximum amount of oxygen into your body.
- Try to avoid shallow breathing. Focus on breathing deeply by pushing your stomach out as you inhale and contracting it as you exhale.
Sasha Hart

Aug 23, 2022

"I read this article before my race and I achieved first place in my 1500m! Thank you for this informative article." more comments

Method 2

Method 2 of 3:

Cadence

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1
Calculate your cadence. Set your watch to one minute and run at a normal pace. As you run, count the number of times your left or right foot hits the ground. When the timer stops, multiply this number by two.^{[8]
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- For example, if your right foot hit the ground 80 times, then your cadence is 160 steps per minute (spm).
2
Increase your cadence gradually with interval training. In your run, incorporate 20-second intervals of running that are five percent faster than your normal cadence. If your normal cadence is 160 spm, for example, then incorporate an interval of 20 seconds at 168 spm during your regular run. After 20 seconds, slow back down to your normal pace.^{[9]
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- Practice this three to five times a week.
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Increase the interval at which you run your new cadence. Once you are comfortable running 20-second intervals, increase them by 15 seconds. If you ran for an interval of 20 seconds at 168 spm during week one, for example, then increase the interval to 35 seconds of 168 spm during week two. ^{[10]
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- Repeat this until you can run the whole minute at 168 spm.
- Once you are comfortable running at your new cadence, then increase it by another five percent and repeat the process over again.
A metronome will help you find your rhythm while you run. Set the metronome to your desired beats per minute, for example 160 bpm if your cadence is 160 spm. Keep your running rhythm in time with the metronome.^{[11]
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Method 3

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Strategy

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1
Establish a position in lane one or two. If you're running in the top 5-10% of the competition, you should position yourself in the outside of lane one or inside of lane two. Establish your position as soon as possible upon starting the race.^{[12]
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- Make sure to position yourself near the front of the pack as well.
2
Maintain a steady pace. During the middle of the race, position yourself behind the leaders and maintain a steady pace. This way, if you are running against the wind, the leaders’ bodies will block most of it, helping you to conserve energy.
- Additionally, make sure to pay attention to the leaders. Only speed up your pace if the leaders speed up their pace.
3
Accelerate your pace. When you have 300 meters left to run, accelerate your pace. Once you hit the 200-meter mark, accelerate to an all-out sprint. If you are behind the leaders at this point, then move yourself to an outside lane and propel yourself forward to get ahead. Maintain your speed until you reach the finish line.
- Make sure you stay in the second or third lane at the 300-meter mark to avoid getting boxed in.
Usain Bolt, Olympic Sprinter

Know your strengths. "There are better starters than me, but I’m a strong finisher."

Comments

Yasmin K.

Jun 30, 2023

"I came first place after reading this artical."
Olamide W.

Mar 8

"I'm sure I am going to win tomorrow."
Shanil Bheeka

Jul 28, 2016

"The techniques explained in the art."

Run Faster and Longer with this Expert Series

Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!

1

How to Get Faster at Running: Training, Exercises, & More

2

Run a Faster Mile: Workout and Training Tips

3

Increase Your Running Stamina

Expert Q&A

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Question

Is it possible to improve your speed in a week?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

I don't know if it's necessarily realistic, but you could certainly improve your flexibility and movement. In any case, you aren't going to hurt anything by trying to push yourself to improve your speed.

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Question

What's the point of taking an ice bath after a running competition?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

It helps your muscles recover after a long or difficult run. Keep in mind, you don't need to fill the tub up all the way with ice. Just pour yourself a cool bath and throw 1-2 bags of ice in there.

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Question

How do I train when I want to improve my running ability?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Get a good coach. You need someone who can analyze your running technique and point out areas where you can improve. A good coach will also know the drills you need to improve various aspects of your running technique.

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Tips

The night before your race, make sure to get at least seven hours of sleep, and eat a healthy meal high in carbs, such as pasta, to ensure that you have enough energy for the race.

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Having the proper track shoes will also help you run faster.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

"On the second lap, don’t worry too much if people start to pass you, but don’t let them get too far ahead. On the third lap, they'll start to run out of energy and slow down. This lap is one of the most important, so speed up at this point and work on passing them. " - Caleb A.
"Don't think about what others are doing, whether they have similar abilities to you or not. Other may start off a lot faster than you, but don't feel you should speed up right away. When they get tired toward the end, you'll have plenty of energy left to sprint ahead. " - Irene A.
"If you are a fast sprinter, use that to your advantage at the beginning to get a head start. Just don't sprint the whole time, because you'll get tired. " - Esmeralda A.
"Don't drink to much water before you run or you might get stomach cramps. Instead, drink a little water before the run and a lot afterwards. " - Leo A.
"Try running a bit faster on the bends of the track. Most people slow down at those areas, so you can take those opportunities to get ahead. " - Suzanne A.
"Don't worry about the people in front or behind you. Just block out the world and try get a good time. " - Ophelia A.