How to run better ?!?! hellp?

Question

ok so i have to run 1.5 miles in gym class and sometimes when i run i get really out of breathe and i get cramps and have to stop and walk

last year for the 1.5 mi. i got 9min and 28 seconds

btw - we dont have a running track at our school we have to run in our back parking lot and itz un - even if that makes any difference

soo i was wonderingg

• how to get better enduarance so i can run faster for longer and get tired

• how to avoid getting cramps

•how to run faster

please help i really want to do good

thanks :]

Answer 1

Based on your 1.5 mile time last year, you are a pretty good runner.  Good job.

Here is my suggestion:

The best way to build endurance is to run for a longer amount of time.  Of course, this will mean you have to run slower.  But don't worry about running slower; remember; we are trying to build endurance.

Run for about 20 minutes without stopping.  Again, don't worry about how fast you are running.  Run slower, but keep moving.  Basically 'jog'.

Do that a few times a week.  You will see your endurance improve quickly in the beginning.  As your endurance improves, try to run a bit faster during the 20 minutes, but never run so fast that you are so out of breath that you have to stop.  Remember, the goal is to keep running without stopping for the whole 20 minutes.  Again, go slow enough so you keep moving; that is very important.  

Then once a week or so run your 1.5 mile distance to check how much you have improved.

Keep it simple, have fun.  You don't need a track.  I find tracks kind of boring.  Run in your neighbor or even on trails.

Good luck!  

Answer 2

drink lots of water, try to have a water bottle with you all day that way you can drink amouts thoughtout the day. running is about 90 percent mental and 10 percent pysical do think about what you want. finishing in a good place of at last. if someting starts to hurt ignore it and deal with it when you are done. dont think about how hard it is just try to think about when you are done and when you will be able to rest. also dont get to hardcore small steps at a time, try setting a goal for your self and dont stop untill you make it, and then set another goal.

dont give up i know it can be hard sometimes but if you give up you would lose. when you want to stop think about when you get to the finish line and everyone is telling you what a good job you did.  

Answer 3

practice running up hills, ALOT. don't eat before you run. And drink lots of water. and run for twice the distance....it really isn't hard.

Answer 4

all i can tell you is to stretch out first and run at least mile as many times as you can before that day in PE, that's all my advice

Please answer mine, help me out a little http://answers.yahoo.com/question/index;...  

Answer 5

it's all in the training. i'd join cross country.

9:28 isn't too bad for a mile and a half. in fact, it's pretty dang good.

it can make a slight difference if the terrain is uneven, and cement is harder on your legs than a dirt track.

to avoid cramps, don't drink a lot of water before you run. if you do get cramps, rub your side while you run.

run faster? really, all you have to do is go out every night (or every other night) (or morning) and keep a slow, steady pace. sometimes it'd be faster to walk, but if you keep running, it'll build your endurance, which will make you go faster.

good luck! ~keep running :]

Answer 6

I would say go out for Cross Country because when I did they helped me improve the way I run and increase my muscle, endurance, and speed.

And it was fun

Answer 7

I had that same exact problem last year, here is what i reccomend

Run .1 miles (on a treadmill) then .2,.3,.4,.5,.6,.7,.8,.9, 1 mile! Then 1.1, 1.2, 1.3, 1.4, 1.5!

You can do this over a period of a month or couple of months. What I did was for a whole week I ran .1 miles every morning on the treadmill. Then before and after I ran I had half a bottle of water. This will help your lungs hold more air and reduce cramps and burning, trust me.

Answer 8

okay i play football and we train for all these things alot.

to gain endurance you should go for really long runs around a track or field. I dont know how fit you are but try starting with 10 laps(field) a day for 4-5 days a week.

-to avoid getting cramps drink ALOT of water. drink about 2 bottles of watter before you run, drink water when your running, and after you run. this will prevent dehydration so you wouldnt faint and can prevent cramps.

-to run faster you should do short sprint practices. start from sprinting 50 yards at a time. do about 5 50 yard sprints. then you should do suicides. You can also run faster by building a stronger leg, so run with ankle weights, go to the gym, or run uphills.

train for about 3 months before your actual run. every month do a test by timing yourself running 1.5 miles. and you can see your progression. while your training make sure you eat healthy, get alot of sleep and drink alot of water. good luck