How should i train (running)???

Question

Hi. I'm a teenager and am a decent runner. I run middle - distance( around 1.5 miles) races for my cross country team. How should i train? Although the races arent far,normally around 1.5 miles, they are normally a fast pace. I have an exercise bike and weights can i use them? thanks for your help.

Answer 1

Here are a couple of simple tips,

Running training - the best way is to run!! 1 1/2 miles isnt too far. You could run 3 mile training runs a couple of times a week. This will build your stamina to let you run the whole distance well.

Next there is speed. Run round a track, jog for a lap, then sprint for a lap, jog for a lap (to get breath back) then spring again. You can increase the sprints to a lap and a half if you can, with the lap recovery.

Find hills to run up and down, that will strengthen your legs, and also practice cross country running. You also need to get 'fast feet' to avoid the obstacles - do short sprints, moving feet as lightly and as fast as you can.

Right thats the running training. Now the other equipment you have. Cycling is great becasue it uses simular muscles and doesnt stress your knees so much. Just jump on the bvike when you can and cycle - fast pedal revolution and a medium friction.

Weights are also great - Illlet you ask another quiestion about how to use them, but anything that will condition your whole body is good - legs, amrs, torso, the whole body

And try and win the races!!

Answer 2

There are two factors in training. One is for stamina and the other is for speed. Weights are usually for muscle develpment and exercise bike for general cardio vascular development.

The main problem with exercising is that it can be so boring.

You don't want to do too much street pounding, practice on grass and mud.

Take it you want to win. That I can't promise, but wanting to win is usually a good start. You know the distance and it is a case of pacing, so that you finish strongly.

Eat well, you are growing so you need all the nourishment you can get. Don't be tempted by any athletic's high carb diets. Normal what your mum gives you , meat, potato, root veg and green leaf and plenty of variety is good enough.

Keep your interests in other things going as well.

Make time to practise

Ever tried the walk jog trot run sprint routine.

You know you can walk the course at the same pace, so that's what you do, but as you walk you mark out stages.

Then you jog the course. Now you can vary it with some jogging and some running. Once you have your stages fixed, you just run from one stage to the next.

Do vary from time to time like go round the other way, try different courses and so on.

Practising running and running in a race are different. They run you at a different pace, usually faster than you want to go. They hem you in, and you end up going slower than you would like. Experience is the only way to overcome it. Mind you, I think you have to accept your own limitations. You will probably get a lot of conflicting advice. Work out what works for you.

Track running is good for speed. You run two laps. The first fast and the second faster and you do a sprint for the line.

Might sound strange but go to a church where they sing heartily. It will do your spiritual well being the world of good, and singing does wonders for your lungs. If you find you're getting breathless before the end of the line - go swimming.

So live, run, and win

Answer 3

This is probably not what you want to hear, but in some countries (like Keyna), they put bloody ground meat in their pockets or tie strips of raw flesh to their legs and run from hungry predatory animals for hours.

Not a conventional way to get better, but if you survive most likely you will find that you have improved endurance and longer strides.

This same solution will not work for the stationary bike or weights, however...so don't try it.

Good luck!