Richard asks…
Running tips and endurance?
I'm starting cross-country as a high school student, hoping to improve my times at least and possibly make varsity. Are there certain running tips or training schedules you use? (Please be specific) or any weight training or stretches, nutrition, that sort of thing would be useful too. (I'm one of the faster girls so far, but I need to build up my mileage and improve my endurance) Thanks!
admin answers:
I'm not sure what shape you're in, but i'm going to assume you could run 20ish miles per week as a starting cross country runner.
Sunday - day off or easy short run. 3 miles
monday - ct run. 3 miles
tuesday - short ppm. 1 mile
wednesday - ct run. 4 miles
thursday - long ppm. 2 miles.
Friday - ct run. 3 miles.
Saturday - long run. Can be split into 2 runs this day. 5-6 miles.
Start off by running a mile as fast as you can. Let's say you run it in 7 minutes.
Ppm runs are fast runs. Add 50 seconds to your fastest mile run and see if you can keep that pace for your long ppm run on thursday. So your goal would be 13 min 50 sec. If you run a mile faster the next week on tuesday. Say a 6:45. Your goal for your long ppm would be 13 min 10 sec, etc.
Ct runs are moderate runs. Add 1 min 50 sec. To your fastest mile and that's the pace you want to be running it in. If your fastest mile is 7 mins you'd want to run your ct runs in 8 min 50 sec pace.
Long runs on saturday can be ran at any pace. This is your endurance builder. Make sure you DO NOT stop. I'd suggest you split it into 2 runs per day at first if you're not comfortable with running 6 miles at once. Sunday goes the same way if you want to run that day.
Once you've become comfortable running this amount of miles per week, bump up. I'd suggest you bump up 10 miles per week about every 3 weeks. Make your tuesday ppm 2 miles and thursday ppm 3 miles the first time you bump up. If you're not comfortable with doing that in 3 weeks then continue doing the mileage you're currently running. Don't run more than 50 per week i'd say once you're in great shape.
If you decide to weight train you should lift a lower amount of weight with a lot of reps. Don't bulk up. I don't know as much about this, nor nutrition.
Sandra asks…
Any Tips On endurance running?
I want to start running. I need to build endurance to be able to propel myself while running. I just joined a cross country team at school, and i want to be conditioned do i'm ready when the season starts. Does anyone have any tips on nutrition, or exercises that might help me getting ready? any weight loss techniques? thank you.
admin answers:
Keep on jogging starting at 4 laps each laps must be 1.3 km or more .everyday , u add 1 . Remember , u must finish 4 laps minimum everyday at least .. When u reach 10 laps , u start sprinting at least 3 laps minimum everyday , each day increasing 1 lap by 1 lap ... This would help ... You could run longer distance now without being tired
Jenny asks…
How do I run 2 Miles in 12 Minutes??? Any Tips?
I'm trying out for soccer, and I don't know if I can do 2 miles in 12 minutes, because that's a requirement for the team. I haven't ran much because of the weather and no where to run round here, but does anyone have any tips for running 2 miles in 12 minutes and running in the cold??? Anything like nutrition, speed, or whatever you have. Thanks!
Well I got a pretty ok sprint, but I can do about 6.5 or 7 minutes per mile, so i just gotta go all out, plus the try outs are 3 days in a row, and all we are doing is conditioning trials.
admin answers:
Okay, I'm on the track team.
Best mile runner on track is 4 minutes per mile. Assume you get tired for the second mile. Therefore second mile should be 6-7 minutes. As a result, you get 10-11 minutes for two miles. That's for track team. For soccer you need 12 minutes. First of all, GET RUNNING SHOES. Running shoes cushion your feet at the right spots and can save your time. It also alleviates some of the pain. It's best to get spikes on your running shoes to increase you speed. I recommend AirMax 360's. Although $160, they are really nice and worth it (they don't have spikes though). Secondly, you should run in an indoor track or gym when weather does not permit. In fact, you could go to a gym and use their treadmills. As for nutrition, you should stay low on fats and sugars (obviously). You want to have minimal weight and be powered for running 2 miles. I recommend fruits and vegetables. Additionally, if you can find it, buy Joint Juice. It lubricates your joints, helping you on your 2 mile run. Lastly, drink some fluids before you run. You don't want to carry a water bottle with you on a 2 mile run, it'll weigh you down. Also, be sure you warm up and stretch before running to avoid cramps. Skipping is a really good warmup for me and I do it all the time on track.
If you really can't find a gym or indoor track, find a place with stairs. Then do this drill:
1. Walk up three stairs at a time with your hands behind your back. Try to use as little upper body as possible and use more of your lower body.
2. Jump up 3 stairs at a time. You may use your upper body to swing this time.
3. Jump up one stair at a time (bunny hops).
4. Jump up 3 stairs with one leg and alternate legs.
And of course, always work on your core body. Do crunches, push-ups, and jumping jacks especially. Jumping jacks help your cardio.
Also, never give up. If you cannot run 2 miles without getting tired, then fun 1 mile first. Then start walking 2 miles. Then advance to running 2 miles with a bit of fatigue. Remember, break your training into small steps.
ALSO, VERY IMPORTANT, breathe with your mouth and not your nose. If you inhale through your nose and exhale through your mouth, you will not obtain enough oxygen to run. As a result, your performance will wain and you will get cramps. Even though breathing through your mouth makes your mouth dry, try to ignore the dryness. Also, after running 2 miles, DON'T sit down right away. Walk a bit until your pulse becomes normal, then sit down. If you sit down right away, expect cramps very soon. Leg cramps suck.
John asks…
I am running 10 miles this sunday and am worried about the race, any tips?
any tips on training? nutrition?
Or what keeps you going through the 10 miles, i'm worried i'm not going to finish. Ive only ever run 10k in a race before, my time was 50 minutes.
thankyou xxxx
admin answers:
Drink tons of water this week
eat meals that have a good carb (whole grains) with protein
get plenty of sleep run 10 early in the week and then slowly decrease the day before run like 2 miles
pace your self!!
I like listing to music.. So get a walkman if u don't have one er an mp3 or ipod... Listen to pump up music
Ur gonna do great jst dont push ur self to hard
the day of eat..
Peaunt butter and one piece of whole grain toast with a glass of water about 2-3 hours before the race
do these stretches before...
http://ping.fm/Y4czt
eat a pasta dinner the night before
don't drink to much water during the race every mile or so slush a little water in your mouth
wear clothing apostate to the weather
go to
http://bit.ly/R8q6
thats my ALL time fav running website it ROCKS
sorry bout th ebad spelling hope this helped and good luck!!
Paul asks…
kids nutrition tips,read details for whole story please!!!!!?
hi, my name is sydney.
this summer i am babysitting two kids, a boy and a girl, they are both very over weight and are only around 11 years old, (the boy is 11and the girl is 9 or 10) they dont eat very well at all, so i babysit them 5 hours 3 times a week, i am 12 and i am looking for some tips to secretly help them with there nutrtion so maybe by the end of the summer they could have some weight lost and like some healthier food, what im looking for is some ways to put nutrition into yummy looking food and stuff, also some ways to get active wuthout having to run a whole bunch (they HATE running,) so please help! need some anwsers by the end of this week cause thats when my job starts! thanks i really wanna help these kids!
admin answers:
Playing is exercise
so all movement burns calories
sparkteens is a good site to look for nutritional advice for younger people
you don't have to sign up if you just go to the bottom of the page and click on the info that you are interested in.
Powered by Yahoo! Answers
0 comments:
Post a Comment