Running 1 mile?

Question

well i juz ran a mile 2day to pass this new fitness exam they gave us 2 changes in my skool 2day or friday i didn't make it 2day it was 10 mins for 16 years old girls but i got 13 mins ..my body is i m really skinny i can run fast @ first then i get tired...should i work out 2morrow or at least practice for friday ..what is your opinion for a runner?

Answer 1

OK, normally runners work out one day, then do alternate training the next day to give your body a rest from the high impact. If you are only practicing a mile, you can ignore this rule. If you are starting out fast then wearing out, what you'll need to do is learn to save something for the end. A 10 minute mile is only 6 miles an hour. That's one lap around a full size track in 2 minutes and 30 seconds. Try running it with that in mind. Time yourself for a lap, even for half laps, and make sure you aren't going too fast. Even distance runners wear out fast if they don't take it easy right out of the gate, so just keep an eye on your speed. 6mph is not hard to attain. If you have access to a treadmill, set it for 6mph and see how it feels so you can translate it onto the track. You'll be fine if you just learn to pace. Even if you are out of shape you should be ok by Friday.

Answer 2

I used to be a runner when at school and my greatest achievement was to finish in 39th place in the All England Cross Country championships in 1962. That was long ago but I ran for many years enjoying completing marathons and half marathons. I was never much of a sprinter, more of an endurance runner and my average time for the mile in those days was about 6 minutes.

My advice is to pace yourself. If you start off too fast you'll only tire yourself out. Keep your eyes on the front runner. Unless they are very good they'll tire and get passed by the others in the last 1/4 mile. Stay about 5 to 10 yards behind but make sure you keep up and develop a rhythm. Save the sprint for the last 100 yards. Anyone who has started to quickly will not keep up at that stage. Their legs will tire. Breath deeply and regularly. Don not smoke under any circumstances if you intend to keep running (In fact don't smoke at all), Exercise by gentle but regular jogging, making sure you do warm up exercises first and warm down exercises afterwards. Wear something loose fitting. A little tip I learned was to clench my first fingers into the fleshy part around the base of my thumbs as I ran and as a result never got a titch. Most of all, enjoy it and don't see it as a chore.

Answer 3

There is not much you can do to prepare for a run in the next few days other than a proper diet. Exercise (other than an easy run) now would just make you sore and possibly perform worse. Consume protein to recover from your training (if you ran/exercised today or yesterday) and eat some carbs before the run. Not too much and make sure it's healthy carbs such as whole wheat pasta or oatmeal. The carbs will replenish your glycogen stores and that's the first energy source that your body will turn to during a run.

Something I tell myself is 'the faster I run, the less time I have to be miserable'.

Answer 4

try to make each 1/4 mile a little faster than the last so you should start off at areasonable pace and increase and i would say about 15-20 minutes of running. For me atleast running a little the day before helps just to keep the muscles loose dont run hard at all

Answer 5

i think u should do an easy run. it sounds like you don't run too much, so i'd run for about 20-30 minutes, super easy. and when you're running the mile don't go out to hard in the beginning, pace yourself, and increase the intensity every lap you go. good luck!!

Answer 6

excerise a lot....in 4th grade and 3rd i used to come in almost last place whenever my class runs(everyday).....then i started to excercise alot and go joggin a lot mainly in the morning and now im number 1 ....but number 2 on mile run.......now im moving onto ankle weights to improve my time