long distance runners? need advice.?

Question

preventon of cramps
breathing
how torun the full 2 mile at practice


any help?

Answer 1

eat bananas
suck air as often as needed
grin and bear it

Answer 2

Focus on your breathing. Most people with cramp problems don't breather with their entire lungs. You need all the oxygen you can get, so take full breathes. Get into a pattern with your breathing, this can help control your pace.

as for the cramps, first make sure you warm up and stretch before hand. that can take care of most problems. If you are getting side stitches, focus on your breathing problem. You are likely always breathing out when your right foot hits the ground. This pinches your diaphragm, which is what you feel when you get side stitches. Try getting an odd number breathing pattern so you breathe out on alternate foots.

To run the full 2 miles, work up to it. Do it as a walk run at first. Then every day you should be able to run more then the other day. Soon you will be running the whole thing.

Answer 3

First: don't start out too fast - starting out too fast is a sure way to get cramps. Take deep breaths. Breathe from your diaphragm, not from your chest. If you do happen to get a cramp, grab the side with the cramp with your opposite hand (grab cramp on left side with right hand, while raising the arm on the same side of cramp above head.
If you are trying to run the the full 2 miles without walking breaks, the key is to jog slowly until you are comfortable with the distance. Some things to help keep you going: Count trees or lampost until you've seen 20 (or whatever other # you choose.) Sing a song in your head (We will Rock You is one of my favorites for this.) or chant to yourself "keep on running, keep on running." Think about how the sooner you finish, the sooner you get to have that nice cool drink of water!

Answer 4

Cramps can be caused by many things, usually dehydration, lack of potassium, or improper breathing. Training will help you figure out what causes yours, and how to avoid them.

Breathing - you want long slow breaths. Some people like to breathe in through the nose and out through the mouth. If that works for you, great, but I dont think its necessary. It helps me if I count steps while I breathe - like in for 4 paces, out for 4 paces. Or to sing to myself, which gets your mind off the running also.

Running a full 2 miles just takes practice. Dont go too fast at the beginning, you want to find a pace you can keep up the entire time.

Answer 5

If you are getting side cramps, you are trying to run beyond your aerobic capability, but to relieve it here is what I do.
Push in with your fist really hard where it hurts, now at the same time, breathe down very forcefully against it as if you are trying to push out your hand. About 3-4 of these noisy breaths will help.

If it is body cramps, you have to eat and drink enough beforehand. is your urine clear as it should be? Are you getting enough potassium? Eat some kiwi or banana...

Try to run with good posture, stand up straight with just atiny forward lean, so you can breathe. i also think, just relax here, just let it happen, just relax...and that seems to help too.

Answer 6

I sometimes feel as i'm the only one that knows the "belly-breathing" secret.

Prevention of stomache cramps is relatively easy. I don't know how to prevent other ones, so i can't help you there.

but stomache cramps are prevented by breathing with your belly. like when you inhale your stomach physically goes in. and when you exhale, it's almost like you're flexing your abs. It's a very good skill to learn.
just run the 2 miles!!!