The Secret to Running a Faster Mile | Joe Defranco Podcast #59 Summary

Top recommendations for running a faster mile

In order to run faster…you need…to run faster…yes seriously.

Let’s elaborate.

If you can run a 8 min mile (1.6km) and you can’t seem to crack it.

Take the mile and break it down into trainable segments.


Train the body to run 400m faster at a time. So the 400m split for an 8 min mile is 2 min on average.

So now we have a number to beat. Now we’re trying to train the body to run faster than 2 min over that 400m.

Programming Example

Run 400m in 90 sec, walk 200m (active rest), run 400m trying to hit 90 sec again and repeat a total of 4 times.

By the end of  it your total volume will be 1 mile. You’ve just broken it down and run 1 mile in 6min if you hit the 90 sec for each split.

Now obviously he rested in between, that’s how you’re able to get 6 min so we know that doesn’t count as a 6 min mile. But that’s how you start to train your body to run faster.

So you could do this 2-4x per week.

Progressive Overload

Every 2-4 training’s you could decrease the rest time. So if it took you 40sec to walk the 200m decrease it to 30sec. Eventually cutting the rest as you progress thus improving your overall mile time.

Is it OK to wear ankle braces during competition?

What happens when you wear an ankle brace?

Since the ankle feels like its weak by limiting it range of movement with a brace, you feel more secure. Which helps psychologically so you think your less likely to roll it or sprain it.

But if a joint can’t move properly, the majority of force is going to be redirected above or below the joint. If you happen to wear ankle braces often you actually increase the likelihood of injury to the knee. Your body is going to steal that movement if it needs it.

Your knee is a stability joint that goes through flexion and extension. The ankle is the mobility joint that operates in many more planes of movement.

So restricting this movement in the ankle can often cause the ankle to look for mobility to rob from the knee, which is not its primary anatomical purpose.


Specific ankle strengthening and mobilising exercises.

Practice without the braces or with tape (which allows some type of give and stretch). Practice the game movements at 50% exertion for example to get comfortable and build back that mobility.

upper body strength exercises for novice women athletes

Novice – anybody – everything should be controlled eccentrics.

Someone who is new to strength training is neurologically inefficient. They do not have the proprioception to recruit the muscle fibers efficiently.

When your a beginner without that coordination the best way to build strength is throw slow controlled movements.


“3-5 sec eccentric on all lifts”

Elevated eccentric pushup (hands elevated)

If they can’t do that do negatives. (Just do the lowering portion of the pushup)

Progress to full pushups

DBL flat / incline pressing / DBL Row / DBL Curls

Inverted Row

Flexed arm hang. Once they can hold they’re chin over the bar for 30 sec progress to

Eccentric chinups. Controlled steady 30 sec lowering usually results in them being able to get at least 1 chin up out.

Spoken By Joe Defranco Written By Alex Sandalis