How to get my mile back down.

Question

I am a 14, girl, a basketball and volleyball player, and i can usually run a 7 minute mile. i hurt my ankle adn i've stayed off it for a week, i just ran it now and i got 8 minutes. Any advice on how to get it down for my volleyball tryouts in 2 weeks?

Answer 1

1 week off will not affect your speed. You still have a 7 minute mile in you.  Maybe you're having a mental block.

Answer 2

every day, run 2 miles at the pace you run a single mile. then a few days before the tryouts, switch to 1 mile, but try and go not only a full run, but try taking long strides every step, and sprinting the last 1/4 mile (1 lap on a track.)

Answer 3

Just chill. If you just hurt your ankle, going at it hard again may injure it again. Don't worry I don't think you got out of shape by not running for only a week. It usually takes like 2 weeks. Plus, you said that you just ran the mile, I take it as this is your first time running again since the injury. Keep running like you always had, you will get back to 7 min mile in no time. Good luck during the tryouts!

Answer 4

Make sure your stride and center of gravity are correct.  Make sure your shoes are okay, if the heel is too large it can slow you down.  Warm up and do dynamic stretches before you go running.  Keep hydrated. Get a decent amount of carbs in your diet. Good luck, have fun.

Answer 5

practice practice practice thats what my cross country coach always tells me and he has National CC coach of the year 3 times and State CC coach 5 times just keep runing