How to train up my speed and stamina for running?
2006-06-30 01:03:23 · 8 answers · asked by Anonymous in Sports ➔ Other - Sports
Go to the library and check out Stretching by Bob Anderson. It's a classic in the field.
If you library doesn't have a copy, you should be able to find it at any good bookstore.
If you go to Amazon.com, you can take a look at some sample pages.
http://www.amazon.com/gp/product/0936070226/002-6922508-3538437
2006-06-30 08:02:26 · answer #1 · answered by rt11guru 6 · 0⤊ 0⤋
Right now, while the weather is warm, it is okay to stretch before running but if your legs are tight or cold, you should warm up first. Some good stretches: sit on the floor and put your feet together so that your knees are bending out. Hold onto to your feet and bend your head toward your feet. Hold for about 10 secs. Cross one leg over the other. Grab your knee with both hands and pull the knee to your chest. Hold ten secs. and then repeat with other leg. I could show you a lot more but they are hard to explain. Go to www.runnersworld.com for pictures of stretches and for great tips on running.
You build up your stamina by going out and increasing your mileage a little each week. The more you run the more you will be able to run! My favorite way to increase speed is to go out and do a 5k on the weekend. The adrenaline you feel during a race makes you run harder than you normally would. You can also run on the track. Do 220's or 440's (1 lap,) at a fast pace, but not as fast as you can run. Recover a minute or two in between by jogging. Do 6 to 8 of them. Be sure to do a warm up mile first, then stretch and also run a few laps to cool down after the speed work out. Training on hills is also a great way to increase both speed and stamina.
2006-07-11 08:28:25 · answer #2 · answered by runningviolin 5 · 0⤊ 0⤋
Before running, stretch your calves with simple toe touches (sitting and standing) and jumping using just your toes a few times. Stretch your hamstrings/quadriceps by spreading your legs apart a few feet while standing, and alternate bending each of your knees a few times as far as you can. A good strategy for training would be to drink plenty of fluids before and after you run, but not while you run. By doing this, it will be easier for you to run in races (5K, 10K, half-marathon, marathon, etc.) because fluids are provided during these races and they give a more effective boost if you're not used to being hydrated while you run. After running, walking around for a few minutes combined with some low-intensity stretching should be sufficient.
2006-06-30 01:43:35 · answer #3 · answered by Jeff 3 · 0⤊ 0⤋
Before running you have to walk for about 5 min then jog for about 10 min then run. you cannot stretch a "cold" muscle , I suggest to stretch after jogging
2006-06-30 01:12:40 · answer #4 · answered by jp 6 · 0⤊ 0⤋
when you run you need to try to breath regularly if you dont already and keep a steady past thats how i get better speed and stamina and i haf to run cause i play football for my town
2006-07-12 16:18:19 · answer #5 · answered by redneck 1 · 0⤊ 0⤋
The best beginner running book out there is No Need for Speed by John Bingham. It covers EVERYTHING you need to know to get started. have fun!!
2006-06-30 22:48:47 · answer #6 · answered by turtle girl 7 · 0⤊ 0⤋
I would Recommend any Bas Rutten tapes or Books. You can find them anywhere, but he has a thorough stretching routine.
2006-07-09 10:32:18 · answer #7 · answered by limitedition 2 · 0⤊ 0⤋
do pilates excercises before you start
start slowly and then increase your speed after a few days of workout
running uphill is best
have a happy workout!!!
2006-06-30 01:08:58 · answer #8 · answered by desichck 899997 1 · 0⤊ 0⤋