How to run faster and keep running a full mile non-stop?

Question

I always get running stitches (cramps) and a lot of discomfort in my stomach and I walk at the end my timing sucks 8min 28 sec/mile :o( I am going out 4 soccer and I want to make it. I know it has to do with breathing but I can't concentrate on my breathing and run, I just can't. And sometimes you can't take complete breaths. I can't seem to find a steady pace either. I don't have much time to get my stamina improved either only a month and a half.

Answer 1

1.) drink LOTS of water and bananas(potassium prevents cramps)

2.) Work on your breathing.  I used to breath really fast and it made me cramp up terribly.

You can also try intervals which are sprinting a short period of time then walking/jogging the same diustance. Example: sprint 1/8 mile, jog 1/8 mile, all the way up to one mile.  increases stamina and endurance.

Answer 2

For the cramps....water. Be hydrated all the time. if youre thirsty that means youre dehydrated. you need to drink .6 ounces of water for each pound u weigh everyday. But, for instant results, my track coach drinks pickle juice to reduce the cramps...lol, i really dont recommend it cause i havent done it. As for stamina....anaerobic training, aka interval training. look it up. it helps boost your metabolism, burns calories, and makes you faster and stronger. Its basicly where you run in bursts as fast as you can in intervals of time.This is to basically improve ur stamina. But u can try aerobic training like everyone else. thatll stabilize your stamina and pump your blood faster so you can breath easier. aerobic training seems fit for you, cross country, because youre looking for stamina. Keep running and be hydrated....main points.

Answer 3

Start out with an easy pace and then from there work yourself up.

Answer 4

I run in 5k's (3 mile races) almost every weekend.

Here are some rules I follow to run fast ans be cramp free:

- Pace yourself, start out SLOWLY and sprint the last lap

- Do not compete with ANYONE, do only what your body can do that day

- Breathe in your nose and out your mouth

- starting 3 days before the race drink AT LEAST 10 GLASSES OF WATER EACH DAY!!!! i know you will be urinating every minute, but you wont get a cramp!!!

- Eat only a banana and slice of toast before the race

- Starting a week before the race eat lots of fruits, veggies, meat, fish, and protien(such as protiens bars and cottage cheese)

Hope this helped!!

P.S. the best protien bar EVER is called: MET-Rx Protien plus!!! and get the chocolate roasted peanut flavor!!! 32 GRAMS OF PROTEIN!!!! and only 2 sugars!!!!(not to mention the great taste and 0 grams trans fats)!!!

Answer 5

There is no fast way to do this.

You just have to pace yourself.

If you want to do better, you should start going on daily jogs, going farther and faster and you improve.

Answer 6

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 7

Go jogging more often.

You'll get used to the strain.

Answer 8

Please forget about all of the suggestions to eat or drink large amounts or consume special supplements or nutrients. It sounds like you have a sensitive system that will not easily tolerate that.

Of course you can and should prevent dehydration by sipping water throughout the day. Just don't go overboard. You don't need a special diet to run a fast mile for soccer.

You don't mention your age but it would seem to me that if you are walking part of course that 8:28 is a good time. If you were a cross country runner it still wouldn't be bad but as a soccer player it seems just fine. Again, 8:28 is not bad when you are walking part of it.

Of course, you would like to avoid the side pains and the walking and improve your time.

At your current rate of speed you are running each lap at 2:06.

Try this:

Run one lap at 2:00 flat and walk/jog around the track easily as a rest. Continue this until you have run a total of four laps (four laps of fast running, four laps of resting). It is best to do this alone without your friends or other people around. What you are doing requires you to draw your attention to you and your body.

Allow your breathing to be natural. Notice as your breathing becomes more rapid. Does your mouth naturally open a bit to allow easier breathing? Be aware and allow this. Breathing heavy is a natural result of exercise and not a bad thing. On each lap notice how your breathing changes as you reach the 100 mark, the 200 mark etc. Notice how your rate of breathing decreases as you begin your lap of rest running. Be aware of how wonderfully your body naturally does this. Relax, it's cool.

While running use your arms but not in an exaggerated way. Relax your face, your shoulders, the back of your neck...everywhere there is tension, slowly and gently relax those areas.  

Were you able to run each lap at exactly 2:00? Hard to do huh? What about your breathing? Were there times when you couldn't capture a full breath? If so, next time work on adjusting your running speed/effort just a bit to allow for proper breathing. See that your breathing is directly related to your effort....

Many new/young runners increase their rate of breathing in a semi-conscious effort to ward off fatigue and increase pace. Please use what you have learned from the workout above and see that breathing like that will only result in greater fatigue not faster running. I believe side pains also come from this semi-conscious effort to control breathing.

Being aware of how your body works and allowing it to do it's work naturally and efficiently is the goal.

Answer 9

I would suggest you do not drink a lot of water.  This is a good cause of cramps.  I'll agree with the bananas thing though.  You have to pace yourself.  Control your breathing, your movements, and keep a momentum flowing.  Keep doing this, over and over again.  Soon you will adapt to it, and you will be able to run a mile easily without stopping.  You just need to build yourself for it.  If you are cramping a lot, and it is hard to do it, then you have to get yourself accommodated to doing it.