A few weeks ago I discussed a health, fitness and wellness challenge I posed to several friends of mine. One of the challenges involves improving the time it takes for each person to complete a one-mile run. Until recently, researchers have thought simply “practicing” a particular exercise was the best way to yield improvements. Now, though, that theory is changing. In fact, studies now show that a comprehensive exercise plan that involves intervals, strength training, core strength and stability, power production and more has been shown to vastly improve an individual’s run time. Here are tips to integrate new exercises and challenges into your routine for faster mile-run times.

Interval training – or consistently changing pace – is a great way to make improvements in your cardiovascular ability. Conversely, staying at the same pace each time you run is a surefire way to hit a plateau. Instead of running at a consistent and comfortable pace, shake things up by mixing in quick bursts of speed throughout your run. There are a few ways you can do this. The first is to wear a watch and pick up the pace for thirty seconds or so, and then slow down to your original speed. Another way is to choose some sort of repetitive element (light post, garbage cans, etc.) and change your pace each time you pass one.

Core strength is a must for a successful and injury-free run. Because movement originates from the deep spinal muscles, it is important those muscles are strong and stable throughout your run. Runners lacking core strength, stability and mobility record slower times and are more likely to sustain some form of injury. To make sure your core is in tip top shape, integrate the exercises below into your routine.

Plank: Lie face down while resting on your elbows and toes. Keep the elbows directly underneath your shoulders and elongate the back of the neck so you are looking at the ground below you. Tighten up the abdominals, glutes and other lower-body muscles. Hold this position until form fails. Try to hold the position longer each time you perform the exercise.

Lunge with medicine ball rotation: Grab a moderately heavy medicine ball and stagger your feet in a lunge position. Extend the ball out so that your arms are about shoulder height. As you lower your hips into a lunge, rotate the ball toward the direction of your front leg being sure to keep an upright, neutral spine. Perform 12-15 repetitions and switch sides.

Remember playing hop scotch or double Dutch as a kid? When integrated into a workout, this type of training – known as plyometrics – can add some serious speed to your daily run. Plyometrics involves short bursts of energy and power production, usually in the form of jumping or ballistic movements. This type of training taxes the body more than regular strength training and makes improvements in the neuromuscular system – the pathways through which messages are delivered from the brain to the muscle. Faster reaction times and greater force production means less foot-to-ground contact time, which has been linked to improved running time. I find plyometrics to be a fun alternative to the hum drum of traditional strength training methods.

It is always best to perform pyometrics toward the beginning of your exercise routine as the physical demands are high and this is when your body will be at its most capable. It is also advised that you spend a good amount of time getting the body warmed up before hopping and jumping around. Below are some examples of running-specific plyometrics.

Squat jump: The squat jump is just like the traditional squat except that the movement begins when the knees are bent and the hips are lowered. Push away from the ground, jump high and then land as softly as possible, sinking into the start position. Start by performing only five to seven repetitions per set.

Lunge jump: Just like the squat jump, the lunge jump puts some “umph” into the old standard. Start in a staggered stance, drop the hips and jump high. Land as softly as possible, sink right back down into a bent-knee position and repeat. Perform only five to seven repetitions per set to start.

A note on plyometrics: This type of training is very intense and can lead to injury quickly if you overexert the body or do not pay attention to form. Start with small jumps and work your way to more powerful movements.

Sprints: Similar to plyometrics, sprints help enhance neuromuscular activity and power production.

To perform a sprint, mark out a short distance, such as 100 or 200 meters and run as fast as you can. Upon reaching the end point, reduce to a slow jog and return to the starting point for several minutes of rest. If you’re not used to sprinting, take things slowly. Perform only two to five sprints per session and give the body adequate rest in between sessions.

The warm-up: Perhaps the most important element of any training program is the warm-up. Allowing ample time for the body’s core temperature to rise; suppleness and elasticity of muscles, ligaments and tendons; and progressively increasing heart rate will lead to a successful workout as well as injury prevention. The key to warming up is to perform similar movements to those you plan to execute in your workout. On days when you plan to work at high intensity, devote at least 10 minutes to your warm-up.

The mile run is a great way to challenge your current fitness level and to enhance muscular and cardiovascular strength and endurance. Integrating a holistic program into your routine is essential for improved performance and will enhance safety. The exercises detailed in this column will provide dramatic results, however it is extremely important to use common sense and know your body’s limits. Stop if you feel any pain and seek the guidance of a qualified physician. Take care of your body and it will take care of you. Happy running!

Ryan Halvorson is a certified personal trainer, regular contributor to health and fitness publications and speaker.