I have a few running/exercise questions?

Question

I am two weeks into cross country training with my school, and I am a 15 year old female. We run 5 days a week for 30 minutes or more, we also do strides and weight training some days. I am out of shape and new to this and have a few questions:

1: Will I get any better if my heart rate stays too high while running? (say, 190)?

2: How long will it be before I see improvement in my mile time? (9 minute mile)

3: How many more calories do I need to take in with the training I'm doing?

4: I am always last, will I ever begin to catch up with the older girls when they are at their peak? Thanks.

Answer 1

1.Well, I don't know about the heart rate honestly hehe.

2.To see improvements in your mile time.. it depends on how hard you push yourself, but you could see improvements within i guess about a month or so.

3.Well.. an average person needs to consumer something like 1,500 calories a day, but as in for you, take your current weight and multiply it by 13 and that's how much you would need.

4. Don't worry about being last. Believe me, I used to be last all the time.. and I was even slower. just think about how well you've ran the race. You might be able to catch up with the other girls, but don't push yourself too hard as you're running the race. Pace yourself.

I hope I helped hehe.

Answer 2

1. Yes, you'll see your heart rate drop with the same exertion over time as you get into bettter shape.  

2. Probably 4 to 6 weeks of steady running.

3. If your trying to lose any unwanted weight drink lots of water and probably 1500-2000 cal. a day.  If not you should shoot for between 1800-2300 cal. a day.

4. Yes, as I said it will get easier over time and your legs and breathing will catch up to your fitness level with slow but steady increase.  Hope ya get faster!

Answer 3

Well, you definetely have to train hard, but do not overtrain.  Just be sure to not get injured and follow your coaches and teammates advice.  Dont get discouraged about times since your just starting, it will all work out if you keep at it.