how do i become a faster runner????????

Question

okay so heres the deal, I have been running XC for a year now practicing very hard. i run 3 miles a day except for sunday and saturday. I want to know how to get faster. I also want to know what foods to eat to make me get faster...any opinions...???

P.S- I need new shoes also(nikes) do u know wich ones are good out their???---also need spikes...if u now wut de hell dat means ...:).HELP!!:;;lolz.

Answer 1

Contact a food pyramid for food guidelines. Choose whole foods like whole grains and fresh produce instead of packaged foods. Drink PLENTY of water. Take a vitamin and mineral supplement. Do other physical activities that will improve strength and stamina like some Resistance training at a gym and swimming. Vary your routine or your body will become "bored" and not get any better.

I'm sorry, I don't know which shoes are best for runners. Do you not know what spikes are or are you saying you think readers won't know?

Answer 2

I don't know what kind of races you do for XC (and XC is basically over) so I'll just give you an "outline" suggestion.

If you're just running three miles a day at a easy pace, you won't get any faster when you're doing a race. The thing that helps XC runners get faster in races is doing speed work outs. Speed work outs are doing fast intervals. Many 2-3 1000 meter intervals at just below sprinting pace? Or 6 400 meter intervals almost full out. I don't know if it will help your XC anymore, because XC season is basically over.

If you have a coach you should ask him/her. (Doesn't seem like you have one though)

Just some random sites:
http://www.coolrunning.com/engine/2/index.shtml
http://www.brianmac.demon.co.uk/xcountry.htm

For your shoes you should go to a shoe store that specializes in running because they'll give you the best service and suggest shoes for your feet. (Expensive though...=\)

Spikes are running shoes that basically have something (don't really know what) taken out of them so they are lighter, with little spikes on the bottom to help you run on grass and dirt and other soft surfaces. However, they will be ruined if they are run on pavement, so there are another type of spikes called "flats" Flats just don't have spikes. You should get a flat where you can attach and take off your spikes at need.
However, don't run your practice runs in flats or spikes. They have things taken out of them that take away some support, so there is more chance for food injury.

Btw, DON'T LISTEN to the guy who said use ankle weights. THOSE THINGS DESTORY YOUR JOINTS.
http://www.diynetwork.com/diy/lh_general_info/article/0,2041,DIY_14040_2273154,00.html

Also, be sure not get injuried.
http://familydoctor.org/147.xml

Answer 3

I went by way of the equal drawback, I was once gambling plenty of wing and whole again and I desired to transport into the facilities. Now I'm at fly, however you need to have a well combine of labor within the gymnasium and determine at the area. I committed a complete exercise within the gymnasium to being explosive. This exercise consisted of squats, useless lifts, field jumps, quad extensions, calf increases, weighted lunges, walking stairs, and hold cleans. One of my favourite matters to do was once an olympic style elevate. Get a weight your relaxed with and do a useless elevate/ blank/ to a over head press. You additionally have to do center. To be a powerful runner you need to have a powerful base and center. Those exercises will make you strong and explosive, however you additionally need to combine that with pace coaching to maintain from getting too cumbersome and getting slowed down. To do that I could combine in a few sprints of extraordinary lengths. I could begin with tough 22meter and 40meter sprints to paintings on acceleration and explosiveness. Then do a little longer sprints, I did 100meters. This forces you to preserve that tough dash with a purpose to make your flat line pace plenty greater. Try to get a pal to do those with you. If you are making it a race then you'll be able to push your self extra. I could often do my explosive exercise within the gymnasium as soon as every week and my sprints two times every week. Between that and your traditional conditioning at train you're going to for certain see outcome in the way in which you run.

Answer 4

Try running monday-Saturday and carry some water. Don't get pumped nikey shoes. Buy flat shoes so you don't have a problem with running. If you want to go jump faster. Use pumped nikey shoes. Good luck

Answer 5

runing in beatch sand is grat for spead once your back on solid ground youl fly.
start runing longer distinces and faster but ceap the same pace all the time.
by the lightest shues you can get .
thair are some out thair ment for the proes.
thay barly cover your feat and give you just enuf pad to make a short distince.
good luck

Answer 6

If you haven't already tried it, I would recommend practicing with ankle weights on. Once you take them off, you should be able to run like the wind.

Answer 7

If you really want to go fast, give up running and take up skydiving! It's much more fun and the view is fantastic!

Answer 8

10x gravity.