Mary asks…
Running Tips?
I'm not very good at running, but I enjoy doing it. I was wondering if there is a certain way to run to make it easier to do. Any tips would help a ton.
admin answers:
First, you need a good pair of running shoes. And to increase the efficiency of your running, you need to work on your technique. Here are a few tips:
1. Don't run on the front of your feet, that will put too much stress on your shins. Try to hit your feet on the ground first then roll your foot and finish by propelling with your toes.
2. To go faster bring your knees up higher... It will let you increase your stride length.
3. Control your breath... Try to breathe in through your nose as much as possible and exhale through your mouth, this will teach you how to pace yourself.
4. STRETCH- I cannot stress this more! You must stretch all parts of your body before running. Try to aim for ten minute of stretching, it will make you more limber and make it fee better when you are running.
Maria asks…
running tips?
i need some tips for running. what should i do to get a good time for the mile in my gym class. i am one of the top girls in the class but i want to be even better.
also what causes cramps when you run. i mean seriously i really don't know. like is it if you don't eat enought or if you don't drink enough water or what? what should you do to prevent them? yeah, just wanted to know.
admin answers:
The cramping may be because of your breathing. Try to relax and breathe evenly even when you are pushing the pace.
The best way to improve immediately is pacing.
If it is like most gym classes, you'll be running with everyone or girls only....either way, use the first lap to get into the race pace - again, you have time, even if you are a few seconds where you want to be for that lap. Laps two and three, focus mentally on building the pace - concentrate on "shaking" out the arms to take a quick break.
On lap four, try and quicken the pace for the initial 200m and then pump the arms try and stride out in the last 200m and bring it home as strong as possible.
To "ease" into the race will help you finish in a rush and - I hope - have you achieve your personal best.
Lisa asks…
Running tips?
Do you have any helpful running tips? i usually run a 400m and i also polevault. but anything to do b4, during , or anything else?? i need to get a better time and just want to improve my running.
admin answers:
Take at least one day a week where you concentrate on your running and skip working on your vaulting.
Getting stronger will help your time. On you "running only" day, work on strength. I would alternate between a couple of workouts. Try one where you start out running a 600m or a 500m followed by shorter runs. Maybe 600, 400, 300, 200, 100. Another workout you could run 3 or 4 300s with a 200-300 jog in between.
When you warm-up for you race, after you are fully warm and stretched out, run a couple of sprints accelerating to your race pace. I find that it's easier to run hard if I've been running hard than it is if I have been just jogging.
And for ignore the people who say to breathe in through your nose. Take in as much air as you can. Open your mouth.
George asks…
How to avoid running cramps and general running tips?
I just recently started running again and I have noticed that sometimes I get side cramps that are so painful I can't run. Since I am so new to running, are there any tips that I can use to prevent these cramps and have a more enjoyable run? Or just tips for running?
admin answers:
Funnily enough, drinking a lot of water gives me worse cramps! At least while I am running, but it is verrry important to be hydrated before you run. Some people say it helps to put pressure on the cramp (hold it with your hand) because they say it's caused by a ligament in the diaphragm stretching out and jerking/pulling with the pounding of running. Some cramps are also caused by not having appropriate levels of sodium, potassium and calcium--my cross country coach always loves to yell "eat a banana!" if we complain of cramps while running.
Also, one last tip is that while stretching is important, static stretching like just standing and touching your toes or what have you is a great thing to do...AFTER you run, never before. All you are doing is stretching out and even microtearing the muscle when you static stretch, and when you run you are pulling/stretching it even more, which just is going to cause you more pain ironically. Before you run, I would recommend doing dynamic stretching, such as leg swings, high knees, walking on your toes and heels etc because it prepares your body for what it is about to do and warms up and loosens your muscles without actually "damaging" them. Finally, never stretch cold muscles, always walk or jog for 5ish minutes beforehand to get that blood moving!
Good luck, hope some of my rambling helped! :D
Susan asks…
What are some good distance running tips?
I'm a freshman in high school and I want to do Track and Field. I'm going to try out distance running (So far I know I'm doing the 2-mile for sure. On the down side, I have asthma and sometimes have bad phlegm in my throat and cramp often while I run. Any tips for preventing/treating these problems before or during a race/run? Like I said, I love running, and would just like some overall basic tips to doing well. Thanks!
admin answers:
I breath smoothly and pay attention to it sometimes taking big breaths in and out. Drink a lot of WATER, and ahve fun!!!
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