2006-06-26 05:20:49 · 12 answers · asked by Fire 2 in Health ➔ Other - Health
If you get tired while running go into a brisk walk. You will feel it in your calves and ankles. Another way is if you get tired run in distance not time. I mean in stead of saying I will run for 10 more minutes. Think I will run one more mile.
Sprint some days instead of running. I hate sprinting I do it when I am running though, the hate is there. Do several sprints of varying distance.
make sure to stretch before and after the run. Drink water 30 minutes to 1 hour before and after the run.
Have fun.. bring music :O)
2006-06-26 05:23:36 · answer #1 · answered by WDubsW 5 · 0⤊ 0⤋
Each week should include the following:
1 x Fartlek: Warm up for 10-15 minutes. For the next 10-15 minutes total, alternate 30-60 seconds of faster running (around race pace) with 60-120 seconds of easier paced running. Cool down for 10-15 minutes.
1 x Hills: Warm up for 10-15 minutes. Find a moderate hill, and run up and down it 4-6 time, at a moderate pace (not all out running up the hill, and fairly easy coming down the hill.) Cool down for 10-15 minutes.
or
Warm up for 10-15 minutes. Run over a hilly course for 10-15 minutes at a moderate pace. Cool down for 10-15 minutes.
1x Long: Run for a total of 45-60 minutes at an easy pace
3x Easy: Run 30-45 minutes at an easy pace. These are recovery runs that should give your body a chance to recover from the harder runs above.
You should also do sprint drills, crunches, back extensions (i.e. superman), and push-ups 2-3 times a week.
For example:
MONDAY: Easy
TUESDAY: Fartlek
WEDNESDAY: Easy
THURSDAY: Hills
FRIDAY: Easy
SATURDAY: Long
I run cross country and that's how my coach has us get into shape for the fall season!!
2006-06-26 12:35:40 · answer #2 · answered by spleens2 2 · 0⤊ 0⤋
I remember a football coach from ASU telling my friend to do this one weight machine in the gym to increase his speed. Basicly in a standing position put your leg on a bar above your waist that is connected to weights and pull down. It works your glutes and increase speed significantly. It increased his speed a lot. He was already a good runner. He ran like 8 miles a day and it did nothing for speed. Also running stairs helps.
2006-06-26 13:54:24 · answer #3 · answered by jcrichton33 3 · 0⤊ 0⤋
i run track and one way to improve a mile time is when you get a stomach cramp, DONT stop! it makes it harder to run next time cause it will still be there. Keep running, and it will go away. That's one way to keep on running. To improve a mile time, run as often as you can and run in different speeds, to increase your speed. The best way to improve is to run more and more
2006-06-26 12:27:04 · answer #4 · answered by Erbear 2 · 0⤊ 0⤋
What you should do is try running at a steady pace for around 15 minutes some days, and for others, do 400 Meter(1 lap around a track) sprints, do a bunch.
2006-06-26 12:25:00 · answer #5 · answered by Anonymous · 0⤊ 0⤋
The trick is to maintain your heart rate (pulse) at intervals that will gradually prolong as you get in better and better shape. For example, for a 30 year old who weighs 155lbs they need to maintain a heart rate of 152 to train their bodies to run long periods. The key isn't how long you go, it's maintaining the heart rate and your body will gradually run longer and longer while maintaining that heart rate. In this example, you may only be able to maintain the target heart rate while walking at 3.5 mph. But gradually you will be able to run at 8 mph for an hour while your body maintains your target heart rate. Another thing you will start to notice is that your body's heart rate will recover much faster as you get in better and better shape.
Hope this helps...
2006-06-26 12:31:51 · answer #6 · answered by Matt 1 · 0⤊ 0⤋
Duck walking can Improve Your leg strength thus decreasing leg pani in running improving the power to go the distance.
Breathing in through your nose out through your mouth always works also.
2006-06-26 12:24:40 · answer #7 · answered by CHris1281 1 · 0⤊ 0⤋
When I was training in the military the marathon instructor told me I needed to quicken my pace. I have long legs and he informed me that most people with longer legs tend to feel they need to lengthen their stride vs. increasing repitition rates. In short he told me to run laps on our track and count my paces. He then told me to try to increase the number of paces I run each lap. This forced me to quicken my pace and had a great impact on my overall time.
2006-06-26 12:24:35 · answer #8 · answered by ophthalman2020 1 · 0⤊ 0⤋
Ankle weights
2006-06-26 12:23:15 · answer #9 · answered by JDINFLA 3 · 0⤊ 0⤋
Yep. but don't do weights of any kind.
Too much to tell and I am in a hurry. snvffy@yahoo.com
Will give you details if you wanna email me your email.
Good Luck
2006-06-26 12:26:07 · answer #10 · answered by snvffy 7 · 0⤊ 0⤋