I want to start running....?

Question

Hi, I would like to start running every morning a.s.a.p. because I'm competing in the 800m sometime next week (for my first time).

I would like to know if you have any tips on how to run for a "long" distance at a manageable fast speed. Im prepared to do anything (I could fit in (e.g)circuit training or cycling to my day to help me get fit for the race).

I would also appreciate any tips about changing my diet to build up more stamina, power or whatever you need to run a long distance.

Any advice is greatly appreciated =D thanks.

Answer 1

healthy food for a start.

and carbohydrates - pasta, potatoe, bread - for energy while you are training etc

best thing to do is train at what you will e doing, so do some running.

Make all your breaths as deep as possible so your body has more oxygen to send to your muscles. When I used to run in PE i'd tend to breathe more than i had to, so then Id be sure to not get out of breath .

obviously dont breath as fast as a dog or anything, but keep it deep and well paced so you dont start to get cramp, or that stabbing pain in you chest when you get out of breath.

Answer 2

Quick breaths and keep your hand next to your chest.

An ipod with good beat songs is a must too.

Answer 3

800m is a long sprint and thats what you have to consider doing. Ill get to that in a min.

First off, if you ar serious then you need to consider other parts of your life first - in a week these might make a bigger difference.

Sleep well all week - not too many late nights

Drink plenty all week - so your pee is clear

Eat well

They will make your body generally in as top a form as it can manage

Now the running. Ill assume that you can run 800m and want to run it faster, or at least jog round the distance.

What you need to do is 3 things.

Stamina training - run say, 1000m (max 5 mins) to 1500m (7 1/2 mins), rest and recover and repeat - do that maybe 6 times in a session then go home

Strength Training - FInd a hill to run up - jog to it, then run up it hard, jog down rest and repeat for a while then jog home

Speed training - either go back to your hill and jog up it then run down, or go to a track and do short 200m sprints, rest then repeat

Though to be honest ina week you wont improve vastly, it takes about 4 weeks to see any improvements but what you will do is be able to runthe full distance easier and get your legs used to running.

As for the race, set of at a steady speed,avoid the feeling of rushing off - you'll probably start too fast and tire before the end. When you ar racing focus on overtaking people as challenges as you go round - be determined that you will.

With experience you will get a race strategy and be able to race well

Good luck with it

Answer 4

I saved this article about going from the couch to running 5k in three months. Maybe you could edit it to a version that helps in a week. I haven't used it because I'm lazy, but I'm glad I saved it now.

http://www.coolrunning.com/engine/2/2_3/...