How can i be a better runner?

Question

I am going out for cross-country this year to make new friends and to get in shape... the problem being I am not even close to being in shape!!! I am not fat or anything but I can't run more than 10 minutes to save my life! any tips?

also I get the WORST cramps from running in like the first 2 minutes!!! I know that i should drink more water and stuff, but what else can i do?

Answer 1

too much water isnt that good just work on your abs, legs, and endurance run and swim alot

Answer 2

uuughhhhhhhhhhhh story of my life!!

well basically u need to run alot

xc is typically 3 miles so start with one mile since u can do that in un der 10 minutes then add a mile every week....for cramps improve your breeathing - in thourhg nose out thorugh mouth... and pace yourself - dont waste your energy in the first 10min

good luck

Answer 3

First, get your breathing under control.  In through the nose, out through the mouth... focused.  This will help ensure your muscles are getting enough Oxygen, plus focusing on it always helped me forget how miserable my body was!  :)  

Second, since you can only run 10 minutes right now, how about trying some intervals.  Run 2 minutes (faster than your 10 minute pace), rest 1, repeat.  You will probably be able to do more than 10 minutes in this non-continuous way.  Intervals are outstanding for improving cardiovascular endurance.  You can build up your number of intervals and then reduce the amount of rest and you'll be running your 5k in no time.  Also look up fartlek and boxer's roadwork to add some variety.

Not sure what kind of cramps you are having, but you are likely dehydrated.  Lots of people are.  Drink plenty of water throughout the day and not just before you are going to do your run.  Gastrointestinal cramping is a very common problem for runners.  Maybe you are eating too close to your runs?  Or perhaps your sports drink (if you are drinking one) isn't sitting well w/  your system.  http://www.vitalyte.com/ makes a very good sports drink that plays nice with the stomach.  

Muscular cramping means you need more water, AND bananas for their potassium.  Also, your body could just be rebelling against the new demands you are putting on your system.  Give it time to adapt.  When a cramp hits, focus on your breathing even more and it will often go away.  If it gets really bad you can always stop and stretch it out.  

Good luck mate.  Stick with it, you will improve.