what is an easy way to get better at running?

Question

i know you have to practice and everything, but i really dont like runnning. i just need to run for lecrosse. how much should i run so i can start getting better, but i dont completley die?

Answer 1

Since you're running for a sport that requires starting and stopping I would recommend a regimen of shuttle and sprinting. Measure out a 100 yard distance and then run 4 sprints back to back with 5 second intervals between them. Then walk for one minute then go back to sprints. Do at least 10 sets of 4 sprints during your exercise period.

Also do some shuttle exercises. Mark out 4 ten yard intervals. Start by sprinting to the first interval, stop then sprint back to the start. Then sprint to the second interval then sprint back to the start. On the final interval run past the marker then do a cool down job/walk. Do this at least 10 times per exercise session.

To futher up your endurance you could throw in a one mile run every other day.

Do your sprints every other day so your body has a chance to recouperate and build up endurance. Be sure to eat healthfully including lots of veggies, fruits, calcium and protein.

Answer 2

I hated running for years. I had always worked out playing sports or weightlifting, but I really hated running. I didn't start until grads school and now I can't get enough of it. I hated it because I didn't feel good running...either my legs were sore, my lungs burned, or my heart was just pounding too hard.

This is what I did:

I ran on a treadmill with either music or tv.
Treadmills are great because you can control the speed and you can easily see how long you've been running.

Also I would ramp up the speed gradually for the first 1-2 minutes.

Weeks 1-2 (2x a week): 10 minutes at a low speed at 4 mph
Week 3 (3x a week): 12 minutes again, at 4 mph
Week 4 (3x a week): 15 minutes at 4.5 mph
Week 5 (3x a week): 20 minutes at 5 mph
Week 6 (3x a week): 25 minutes at 5 mph
Week 7 (3x a week): 30 minutes at 5.5 mph
Week 8 and beyond I could pretty much run anyway I liked.
Now I run 40+ minutes at 6-7 mph.


I think the key is to not push too hard at the beginning and try to distract yourself with pleasant things (like music or tv) so you stop associating running with negative thoughts. If you don't have a treadmill and you have to run outside do it when it's cool out (early morning or in the evening) and just take it easy and use the times I outlined and not the speed.

Also make sure you are well hydrated. Drink at least 8 to 16 oz of water about 45 minutes to a hour before you're going to run.
Room temperature water is best.

Good luck.

Answer 3

I COMPLETELY empathize with you problem. I LOATHE running, unless there's a ball or game involved. I played basketball, volleyball and badminton in high school, and I would never run unless the coaches made me, but then I noticed that my bball game was hurting because I was getting tired at the end. So what to do if you need to do something you hate?

1) Get a partner. Maybe a fellow teammate or someone who likes to run who's in the neighborhood. Don't do it alone if you get bored running. You'll start dragging your feet. Run with your dog or the neighbor's dog if you have to (just make sure it's a large dog who likes to run too... last thing you want to do is be carrying some yipyip toy dog on your run).

2) Short, frequent runs are better than periodic marathons. My husband and his father train for marathons just by running 2-5 miles 3-4 times per week. Sounds crazy, but that's what they do. You don't need to run a marathon, so maybe 1-3 miles a few times a week would be enough. The goal is not to push yourself to greater distances, but to be fully conditioned for the endurance you need.

3) Pick a destination or route you'll like. Need to get some errands done? Map it out, see if it's short enough and save gas by running there and back. Just be creative and change it up a bit. If you hate running because it's routine, you'll hate a routine trail.

4) Keep track of how much you run and where you went on an Excell spreadsheet or other computer program. You'll be proud of yourself for your diligence in the "long-run"!

Answer 4

Don't do long distance running then. Do speed runs or shuttle runs. Do, let's say a bunch of 25 yards shuttle runs one day...then the next day run a bunch of 50 yard sprints.

Answer 5

You could buy a treadmill and set yourself daily goals (targets) or even go to the gym. If your not a indoors person you could also go for an early morning jog in the fresh air. Make sure you drink plenty of fluids after your run to prevent dehydration.

Answer 6

I hate to run but run with a buddy or earphones makes it easier.

Have you tried lifting light weights it does help builds the muscles and helps you with the endurance of running.

Answer 7

hey!
I'd say... run about .5-1 mile a day for about a week.. after that run about 1.5 for a week.. then 2 miles a week... then 3 miles a week.. and then u should be good!

Answer 8

i was just like you
for what i did, i got a tredmill and i started running untill i simply couldn't take it anymore. that was a couple miles without stopping and NO walking.

Answer 9

Run hills. It's like a distance multiplier.

Answer 10

3 miles a day