Ok I just got on the track team, and its not because im good. At my school, if you go to tryouts, your on the team. Well i realized how bad of shape my body was in, when i ran the, 800 meter. I litterally had to stop after the first lap. well what im asking is: Does any of you guys have any tips on how to keep up my endurance and keep running!!! breathing excersises, pace techniques, foods, etc. I really need your help, so please help!!!
2007-02-27 13:05:57 · 16 answers · asked by Anonymous in Health ➔ Diet & Fitness
I smoke too, how bad does this really affect my running? if i quit smoking, would i see a huge improvement?
2007-02-27 13:10:47 · update #1
To build endurance you must run. Think about it in terms of weekly mileage. Can you run two miles without stopping? If so, then that, times 6 days, is 12 miles a week. Start with that is you can. 12 to 15 miles. One day a week make a run longer,,,instead of two miles go three. And go slow. this will help your endurance. Even running and walking together will help. Run two minutes, walk two minutes. Anything that gets you breathing and gets your heart rate up.
2007-02-27 13:13:38 · answer #1 · answered by Anonymous · 0⤊ 0⤋
I ran track in high school and have been a jogger ever since (now 41) - You can't start by running 800 meters at 100%. The 440 & 880 are 2 of the hardest races there are! Start small and build over time. Jog slowly at first, for like a mile and then extend it after a couple of weeks. It takes months to build good endurance. Be patient and persistant. The breathing and pacing will come in time, eventually it is like meditating. Actually, what you are doing is like dancing. You are trying to do the Tango and you just stepped on the dance floor for the first time! Ask your coach what is the best regiment to get started, to build from. Any coach would rather have an athlete who is dedicated and determined than just plain fast. There are numerous books that could give you workout plan and a good diet is a must. Good Luck!
2007-02-27 21:21:39 · answer #2 · answered by The Hero Inside 2 · 0⤊ 0⤋
I was on the track team in my middle school for two years, so I am used to running. I would recommend a few things...
- start off slower and as you keep practicing you will eventually become faster
- always keep hydrated before and after the run
- try a different race (maybe you are a sprinter and not a long distance runner)
- bring a healthy energy bar with you to practice to keep your energy up
I hope that these techniques work for you!
2007-02-27 21:11:28 · answer #3 · answered by mcvcm92 5 · 0⤊ 0⤋
Concentrate on breathing very slowly. Mix up your workout by running some fast sprints and running distance at a slow pace. Eat lots of carbs especially 8-12 hours before running. Work Work and keep working.
2007-02-27 21:12:07 · answer #4 · answered by skater 2 · 0⤊ 0⤋
on your own time, [not at track practice] run at a regular pace, not sprinting, at a nice pace but not jogging either, for as long as youc an possibly go, til you feel like your legs are going to literaly give out on you and you dont even think you'll be able to walk the rest of the way.
then walk half the time you ran. say if you ran 10 min. walk 5. then run 10 min again, make yourself run the WHOLE ten minutes.
and then walk the rest of the way home, or if your on a treadmill or something walk 5 min. again.
this will ge tyour endurance up
and as for food wise
before running a very long period of time.
eat lot sof spaghetti or pasta, something that will stikc to your ribs. it will give you rmore energy since i's carbs and it will stick to you for a long time
2007-02-27 21:12:04 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Besides your regular training and having a healthy diet you should be taking a multi-vitamin. Asafa Powell -- the world's fastest man -- broke the record and the only change he made was taking a multi-vitamin called "Double X". It's better than other multis because it comes from all natural organic food sources and has a lot of phytonutrients (which most multis do not). You can get Double X from www.jewel.mychoices.biz All the best.
2007-02-28 09:25:33 · answer #6 · answered by Anonymous · 0⤊ 0⤋
i have some what of the same problem i have to get in shape for soccer after getting injured but i found that if you should just run on your own time at your own pace so then before you know it your back in shape and eat lots of carbs because they give a lot of energy but dont eat too much or drink right before you go running otherwise you will get a painful painful cramp and for breathing when you run out of breath just put youi hands over your head then breath in through your nose then out through your mouth !!!!! good luck! oh ya and strech before you run MUCHO IMPORTANT that you do !!
2007-02-27 21:14:05 · answer #7 · answered by patricia s 1 · 0⤊ 0⤋
wow well first of all definitly start eating better fruits veggies carbs etc. just take nightly or morning jogs everyday no matter what and you'll get the hang of it!do leg exercises and definitly stretch good before u do anything ever.do a certain amount of sprints everyday too if that helps but dont do your sprints on the same day as your long distance runs and drink lots and lots of water!!!
2007-02-27 21:12:31 · answer #8 · answered by Toria 3 · 0⤊ 0⤋
You just need to keep working on it. LSD - Long Slow Distance...don't try to run your fastest at first, pace yourself and build up. I would recommend googling a marathon plan to see how marathon runners train. They start slow and move to faster and longer distances. Best of luck!
And yes, quit smoking! Your lung capacity will change substantially!
2007-02-27 21:09:29 · answer #9 · answered by KJ480 3 · 0⤊ 0⤋
Run, run, run!!! The more you run the more your body will get used to it. You will keep increasing your endurance the more you work at it. Also, drink a lot of water and make sure you are always hydrated.
2007-02-27 21:10:49 · answer #10 · answered by Michelle H 1 · 0⤊ 0⤋