how do i properly run the mile?

Question

okay hey guys! so we have volleyball two-a-days and our coach wants us to run the mile in a 7:30 time.well yesterday i ran it in a 8:10 time and today i ran it in a 8:02 time. yesterday i was just like cruising but today i ran really fast my first lap and i gradually slowed down the last 2 laps then the last lap i thought i was going to die!!

can someone please tell me the best way to run the mile? i know i can do this..it irritates me so much! oh and what is best to eat in the morning 30 minutes before the mile?

oh yeah and im a 100 yard sprinter in track so the mile is sort of rough for me? but please tell me the best way to run the mile!

wow i didn't know sprinting the 1st lap really takes that much energy from you!

Answer 1

ok some of this advice is good and most bad so im gonna help u out here.
tip 1: dont be hero and take off sprinting when she says go
tip 2: pace yourself
tip 3: dont die
tip 4: outrun the pain when it hurts go faster
tip 5: work ur 3rd lap (dont sprint just work it)
tip 6: last lap(gut lap) give it all you have last and when you have 200yards to go(half a lap) fly like a bat out of hell and finish strong good luck

Answer 2

As you discovered when you start out too fast you slow down too much. If you want to run 1 mile in 7:30 that would be about 1:52 per lap. You can run the first lap a little faster than that, but not very much faster. Distance runners try to run evenly for the race. It is important not to lose focus and time on the third lap. You must run a harder effort on the third lap to maintain your pace. Do not eat 30 minutes before the race. Be careful what you eat the night before. Many people have problems with things they eat. You are 30 seconds off of your target time you need to run each lap about 8 seconds faster than your pace for the 8:02 time. Do not go out too fast.

Answer 3

Okay Silly, here's what you need to shoot for in the mile run:

You need to put 4 laps together running 1:52 for each lap. So get on the track and practice running 1:52 laps. That way, you don't burn yourself out on the first laps and have enough left to finish on time. Then, when you have the test, you wear a watch and keep your speed constant, or at least are able to determine your elapsed time. Your splits would be 1:52, 3:44, 5:36, 7:28. Please verify the math. So each lap you can verify whether you are ahead or behind, and since your problem heretofore has been too fast, you can adjust to conserve your energy.

Don't eat anything 30 minutes before a run except maybe a banana.

Good Luck

Answer 4

The mile can be a difficult run, but you should definitely be able to get in down under 7:30. The key is to pace yourself and to get into a rhythm. Figure out how fast you will need to go to get it done... X number of laps (or whatever you are using, if its a road course use landmarks) in a certain amount of time. i recommend wearing a watch, that way you can figure out if you need to increase or slow your pace. Don't start fast, that fatigues the muscles (I know it is hard as a 100m sprinter, believe me) more than a steady pace will.

As for eating, DONT EAT PASTA 30 minutes before a race! lol... that would be the night before. 30 minutes before you can have a banana (most recommended) or an apple... Anything else is too heavy and will just get you sick. Let us know how it goes!

Answer 5

the best thing you can do is just try to speed up.
DONT WALK!!
even if you walk 50 yards it can slow you down up to a minute.

Take the first three laps and use up a lot of energy, and build up speed the last lap. I always sprint the last lap and it can shave up to 30 seconds from your time by just doing that!

so quicken your pace if possible and go all out on the last lap.

eat pasta, bread, grains, CARBS.
carbs give you energy to go long distances.
drink water throughout the day, obviously, but not a lot right before the start b/c you will get cramped.

make sure you stretch your hamstrings and quads too, dont want those to lock up.


good luck.

Answer 6

The best way to run the mile is to of course practice for weeks in advance and find your pace, but since you're crunched for time....

i always remind myself to pace myself on the first lap because if you run it too fast, you get tired easily. run the 2nd lap at that same pace (it's the hardest.) start to increase your pace on the 3rd lap and keep increasing it until the last 100th of the 4th lap where you usually want to sprint.

i like to eat something about 1 1/2 hours before the run like a bagel, and then a 1/2 hour before eat half of a banana (i've always thought it kind of helped to prevent camps while running. save the gatorade for after the race too.)

hope this helps!!

Answer 7

pace yourself in the beginning, you will know if your going to fast because you will get tired really fast. Then the last lap or so start to gradually speed up, and sprint as fast as you can the last half lap. The best thing to eat is pasta before running. Lance Armstrong eats pasta before his races.

Answer 8

Try the run/stroll approach. Run for two mins, stroll a million, and many others and stick with it for per week, the following week run for three, stroll a million and a part, then you're going to see growth. Try watching up a newbies programme on 'runnersworld' its fab, and if you happen to stick with the plan you're going to be jogging for part an hour after a couple of weeks.