He's a big kid. At 11 yrs old he's already 5'4 and weighs 150, but he's not terribly athletic. He's really worried about this and it's something they're "training" for in gym class, so they can run 4 miles in 12 mins by the end of the year.
I told him I would help him. But I'm not a runner myself. Can someone here please give me some pointers??
2007-09-15 05:11:01 · 21 answers · asked by Anonymous in Health ➔ Diet & Fitness
Sorry, I didn't think the numbers through to realize they were out of proportion. This IS what my son has been telling me though. I just asked him again to confirm. I will check with his teacher on that. More constructive input on how to help him become more comfortable with running would be great. Thanks!
2007-09-15 07:15:56 · update #1
Firstly, i think you may have a few numbers mixed up. Im not sure but if he were to run a total of four miles in 12 minutes he may set some sort of world record.
Perhaps you mean he must run each mile under 12 minutes. If I have understood correctly, the only way for your son to acheive his goal is to work at it. Consistently
Run once or even twice a week and keep a time of the run. Dont worry about how slow it is to begin with, simply try to beat the previous time each week.
Within just a month or two the time will decrease dramamtically. There are no shortcuts, but I think persuing a goal such as this can be very rewarding, seeing hardwork translate into fast and faster times and feeling much fitter for it.
Also I find the best way to make sure that he is to run each week is for him to have a friend or even yourself run with him on a certain day at a certain time, around a measured set track, this also helps gain a sense of pace.
Firstly try to simply jog slowly the entire distance and go from there.
2007-09-15 05:25:24 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Umm...I'm sorry but am I the only one that noticed "4 miles in 12 minutes"?
I used to do cross country, and the fastest runner in our school could run 4 miles in 20 minutes (a 5 minute mile, which is extraordinary). The fastest mile ever run by a human is 3 minutes 43 seconds (4 miles in ~14 minutes)...I think you have misunderstood his goal...
If, however, he needs to run four miles in 48 minutes (12 minutes per mile), I would recommend that you help him lose some body fat by showing him how to use a treadmill and stocking the fridge with healthier foods. If he loses some of the body fat, a 12 minute mile is pretty easily attainable (a brisk walk with short, 1 minute jogs every 2 minutes should do it). Good luck.
2007-09-15 05:22:04 · answer #2 · answered by Anonymous · 1⤊ 1⤋
Start off slow. Try maybe a quater of a mile, then 3 days later a mile. A week after the mile, start a mile and a half, 3 days after that 2 miles and so on and so on.
It builds up your endurence, and it shoudl get easier. Drink lots of water.
2007-09-15 05:15:26 · answer #3 · answered by Ash 2 · 0⤊ 0⤋
BEEP TEST
Get him doing the beep test, which starts off slowly, then moves faster. The first few levels you can walk. Motivation, plus a goal level can help here.
See: http://www.thebeeptest.com/ for more info.
PACING
Start off slowly, doing short jogs, then as his strength increases, lengthen the jogs.
CROSS TRAINING
Get him into another sport, such as cycling or swimming. This will burn fat while increasing aerobic ability. Running will soon become a breeze.
FAMILY INVOLVEMENT = MOTIVATION
Is the whole family active? If everyone is doing exercise, this will give him role models to base himself on. He'll be more motivated to join in.
POSITIVITY
Eat well, talk about goals and meeting them. Positivity goes a long way in health and wellbeing
2007-09-15 05:25:38 · answer #4 · answered by Willow 5 · 1⤊ 0⤋
He could start with The Couch to 5K program and work his way up from there. In general, www.coolrunning.com is a great resource for new runners.
http://www.coolrunning.com/engine/2/2_3/181.shtml
It does sound like your numbers are a bit off. Are you sure it isn't 1 mile in 12 minutes?
2007-09-15 05:16:58 · answer #5 · answered by cjcourt 4 · 0⤊ 0⤋
Thats a 3 minute mile. The fastest mile ever run was 3:43.13minutes. Maybe you misunderstood. He probably has to run 1 mile in 12 minutes and thats not too hard. He just has to try running every day and it will get easier and easier.
2007-09-15 05:16:46 · answer #6 · answered by biggiddyblam 2 · 2⤊ 1⤋
4 miles in 12 minutes?!?! Thats crazy! The average 1 mile takes about 8 minutes for good runners. You're going to have to work REALLY hard if you want to get that fast, if it's even possible.
2007-09-15 05:16:13 · answer #7 · answered by ... 4 · 1⤊ 1⤋
Its not possible, the world record for just ONE mile is over 3 minutes, nobody in your sons class will be able to this it is humanly impossible at least until a miracle happens.
2007-09-15 06:23:19 · answer #8 · answered by iLOVEJESUS 4 · 0⤊ 0⤋
No way possible to run 4 miles in 12 minutes. You misunderstood its probaly 1 mile in 12 minutes.
2007-09-15 05:18:41 · answer #9 · answered by bluecro23 2 · 2⤊ 1⤋
Are you sure you have the numbers right? You have to get him running a 3 minute mile. That is faster than an Olympic runners pace.
2007-09-15 05:16:17 · answer #10 · answered by Anonymous · 3⤊ 1⤋