tips on distance running?

Question

This is my first year in track and i need some answers

1. what are some exercises to build my leg muscles

2. sometimes when i am running in the middle of the 800m i start to slow down and feel like quitting. how can i endure it better and keep my pace better.

3. any other helpful tips that you know

Answer 1

1. Leg curls and leg extensions, put enough weight on so that you could only do about 15-20 reps and then do 12 reps 3-4 times with around 2 minutes rest in between. I would recommend running 200meters 4-6 times so you could work on speed and a little endurance; trust me they'll build leg muscles.

2.Everyone feels like quitting. I won the mile in middle school at the conference meet by sprinting past the leader in the last 100 meters but I felt like quitting after the first 2 laps. Like the guy above me said, singing a song you like in your head will help you to forget the pain. Also, if you really focus and get serious telling yourself you are going to run the fastest 800 you've ever run, you won't be thinking about quitting, but trying to push yourself through it.

3. Drinking as much water as possible through out the day of your race will help you not to get tired as quickly. You'll feel like you have twice as much energy and won't be gasping for breath as bad. You know you drank enough if your pee is really clear. Just don't drink or eat anything within an hour of your race.

Answer 2

1. Do exercises at home like calf raises, leg lifts, and leg curls (see link). Running hills is also a great way to strengthen leg muscles.

2. Go out slower for the first 100m (not too slow...80-90% of your race pace). By the end of the first lap you should be able to pass those that went out too fast - good luck!

3. There's a link below for some XC tips. If you like the longer events, consider running cross-country in the Fall.

Have a great season.

- Mike

Answer 3

1. The sprint races require more than just leg muscles Nati. Look at any track meet on tv. They look like body builders. Any distance a mile or shorter relies a lot on UPPER BODY strength. So I suggest you try to work some upper body weight training into your routine. Talk to your coach or trainer.

2. Not being a short-distance runner, I can only surmise that you a) are not warming up sufficiently and/or b) you are starting out too fast. What most people don't know is that taking longer runs in training (called over-distance running) is a great help to shorter-distance runners. Over-distance results in much faster recovery times, and I suspect, might help in solving your mid-800 slump.

3. Listen to your body. Always run in the shade. Take water at least every 20 minutes in training. What you do the night before a race doesn't usually matter. It's what you do the night before the night before. So get LOTS of rest 2 nights before a race and watch yourself excel.

Good Luck

Answer 4

1. A good daily run will help tons. Also, squats/leg press, leg curls and extensions, calf raises, situps, and straight leg dead lifts are good weight lifting for running: 2 to 3 times a week, not every day. On days when you don't lift weights, try running some sprints, running stairs, or running up and down hills.

2. A good technique that I used to use while running in order to not give up or slow down, was to sing a song in my head with a good constant beat that is consistent with your running speed. I used to use "Under the Sea" from the Little Mermaid... there's a long story behind that song selection....

3. Try not to eat any really heavy foods in the hours before a meet. If it is an afternoon meet, have a good breakfast, and for lunch have something small, like a piece of fruit or two. If it's a morning meet, just have a piece of fruit or two for breakfast. Bananas and oranges were my choices. Briefs, not boxers. Take good care of your shoes and they'll take good care of you. And one last tip: don't underestimate what a little baby powder on your nether regions can do for you in the departments of chaffing and sweating...

I was a distance runner for 8 years... It's a lot of fun and a great way to keep in shape. Good luck!

Answer 5

1. Light weights a lot of repetitions on squats and calf raises will build endurance muscles. If you want muscles for quick acceleration then make heavier weights and less reps.

2. Run on your toes. When you run on your whole foot you either lose speed or just stay at an even speed. If you run on your toes you gain momentum with each stride. Half of the game of track is mental. Think about other things. Talking to your friends when your done. Maybe seeing your boyfriend or girlfriend later that night. Take your mind off of the running and just run. Tell yourself you can do it, and believe in yourself. Don't start off too fast remember the 800m is a mid-distance race not a sprint.

3. Have fun running. It's great to see your times getting faster and faster. Good Luck and Have fun!!!!

Answer 6

Tip from self revel in. I love to throw in plyometric exercises(soar coaching) & Yoga to aid my strolling. Plyometrics make me a extra explosive runner, and editing my cardiovascular procedure. Yoga is helping w/ my center, via respiring since enhance posture can very complex, and in addition it aid broaden the duration of your stride whilst you run. This way you'll be able to quilt extra floor w/ much less attempt. As one other I love to do seven five minute rounds at the soar rope. Excellent for strengthening the calves so they are able to with stand the have an effect on absorbed from lengthy distance strolling. Have you become aware of generally while your strolling, you stopped, now not b/c your worn out however b/c your legs gave out. Well it will aid. Breathing........ a few say breath threw your nostril is helping. But what I do is while your having problem respiring sluggish your pace speed of strolling until you believe comfy, and whilst you frame adapts to the speed once more. You can decide upon up the speed in case you wish whilst you get the second wind.

Answer 7

dont waste all your energy on the 1st lap
just stay with the pack for most of the race until 250m to go
then do an all out sprint
just keep pushing yourself and telling yourself you can survive the race
good luck!=]

Answer 8

I see alot of exercise advice and while this won't hurt you wieght lifting does not improve running very much. It can help alot in bicycling, swimming and other sports but its a much smaller improvement in running.