Good techniques for running long distance?

Question

Every two months, our school asks us to run the mile and every time I get between 9 minutes and 10 minutes. I'm thirteen years old, 5''6, and 100 pounds, so I'm not overweight. I was just wondering if anyone knew good techniques for running long distance, or just running in general.

Answer 1

That's pretty good times for your age. When i was in middle school it took me like 12-14 minutes. I run xc/track so i've picked up some tips along the way.

1. Don't start out too fast. If you start out running very quickly or sprinting, you'll tire yourself out for the rest of the run and it'll be harder to finish.

2. If you're looking to get faster, you should pick up your speed every quarter mile or half mile. If you guys have a track, increase your speed each lap by a few seconds or more if you can handle it. Stay on the inside lane also, it's shorter. If you want a little challenge go on the outside lane. If you guys don't have a track, like you run around a field or something, find out where the half mile mark is, and pick up your speed there. If you run a part of the run faster than the previous part, that's called a negative split. It's something that's good to achieve because it means you're getting faster.

3. Work on staying consistent. You don't want to keep speeding up, then slowing down, then speeding up, etc. it makes it harder on yourself to finish because you're wasting your energy. Run at a pace that you know you can maintain throughout the run, even if it's slower than normal. Don't worry about staying in front of the pack or being first, just go at your own speed. Don't try to impress people by starting out super fast because you wont impress them by wearing yourself up and having to stop. (learned that one. lol.) By staying at a constant speed, it'll help you to pick up your speed when you want to.

4. Breathing is key. If you breath too quickly or irregularly, you'll end up getting a side cramp && it'll mess up your stride. Instead, you should focus on taking deep and slow breaths-inhaling through your nose and out through your mouth is the best way. Draw in the breath from your stomach and let it out slowly and steadily. Keep this up as you run, and focus on it every time, and eventually it'll become to the point where it's natural and you don't need to focus on it.

5. When you run, stand tall. Pretend that someone's attached a string to your head and is pulling your body up like a puppet. Keep your head up and straight, and keep your arms bent and moving. Don't let your arms cross your chest as you run, it'll make it harder. Also, you should relax as you run. Don't clench your fists or twist your face if you're feeling sore or tired. You should keep your face relaxed and your hands in a light fist. If you want to practice that, you can carry a twig in each hand and focus on keeping a light grip on the sticks. And if you want to run faster, swing your arms faster back and forth. It'll make your legs naturally pick up speed, so you don't have to worry about that.

6. Mentality is definitely the most important aspect of running, especially if you keep running long distance. You have to keep a positive mind as you go. When you start thinking negatively, your body reacts to that and you'll start running slower or not the way you're supposed to. Try to clear your mind as you run, or tell yourself things like "oh, this isn't so bad," "i can do this," stuff like that. If you're running the mile one day and you don't feel like it, or it feels hard for some reason, then just tell yourself "you know what? i've run this before, and i know i can do it again." I've thought that to myself when i'm doing a run that feels tough, even if it's short. And i realize that that's true, and i get back into the way i should be running. Repeating mantras like "i can do this, i can do this" over and over in your head or out loud helps a lot too. Say it rhythmically as you inhale and exhale, and trust me, thinking positively will definitely make the run a lot better. If you think negatively, you're s******g yourself over on the run and you're making it that much harder on yourself.

7. Focusing is also very important. Don't let yourself get distracted by what's going around you. Obviously if you're running down a street you want to be aware of the cars around you, but don't start paying attention to things you don't need to be. You should make sure that you have good form (arms up, feet moving normally and constantly), your breathing is right, and you have your head up, etc.

Hope that helps. [ : Are you planning to do cross country or long distance in track once you're in high school?

Answer 2

practice makes perfect go out a few of nights a week running and you will see the time drop and drop took me a while but i got my time down good luck

Answer 3

When you run, you should try to have a long stride, meaning your legs cover a longer distance in the same amount of time also try to maintain steady deep breaths to maintain a high level of oxygen moving through your body. swing your arms straight in front of you instead of side to side to push you further ahead and not waste energy

Answer 4

running the mile just pace yourself but not to slow.

dont start of to fast but stay in the middle.

find another person to stick by that has a reasonable time you want to get. try not to walk because it makes you even more tired when you start again. its just 4 laps think of it as not very much. if you go on a few runs a week or maybe like 2 that are 2-3 miles slow you will get in shape more and you will be used to running and 1 mile will feel like nothing. i am a cross country runner. hope it helps.