Long Distance Question..?

Question

I'm doing XC for the first time in august so i'm trying to start training now. But i get really out of breath(i dont have asthma) , realllyyy fast. HAve any tips that can help this and help me keep running for longer amounts of time?

Answer 1

just try to keep a breating tempo and pattern, should help you control it more

Answer 2

1st, ask the coach if they have a summer running program for the team. Then he/she can take care of getting you in shape during the summer. If not . . .

Breathing:

  You just need to stay relaxed to control your breathing. Next time you go for a run, deliberately breathe in deep and slowly, then exhale slowly. When you can, try to breathe in through your nose and/or mouth. Breathe out your mouth.

Workouts:

  Start off easy with what you can do, 1 mile or 2miles daily. When it feels easy, you are ready to incerease to 2 or 3 miles daily. In July. add a long run. Once a week (sat), do a long run adding one more mile each week, but not to your daily miles.

Exemple:

-1st week run 4 miles on Sat.

-2nd week run 5 miles on Sat.

-3rd week run 6 miles on Sat.

  At this same time you can add speed workouts once or twice a week, not back to back days. Here are some stuff you can mix and match. Based from your mile time.

1)Stretch before and after each workout.

2) Keep in mind your running form. If you're all over the place, you're wasting energy flaying about.

If you want to run a 8 minute mile, break down the splits for it this way. . . 4min. each 800m, 2min each 400m, 30 seconds each 100m

-sprinting mile(jog turns, run real fast straight aways.

-4-5 times 800m intervals. with 2 minutes rest in between

-6-7 times 300m intervals with 90seconds rest in between. Can do faster pace or shorter rest time.

-6-7 times 200m intervals with 75seconds rest in between.

When it feels to easy, do more intervals, or faster or shorter rest time in between.

Answer 3

Being an XC runner myself, it gets tough at times. I am not trying to critisize your fitness. I'm just say, maybe you body isn't as fit as it should be for the sport yet. But no worries. There's hope. To fix this problem, all you have to do is train train train. Personally, I Run hard work-outs on Monday, Wednesday, and Friday. On Tuesday and Thursday, I run light workouts. On the weekends, I rest and do other activities, such as hanging with my friends.

It's a matter of endurance, my friend. Build up your stamina and hit the open trails!

Answer 4

fartleks

1 min on, 1min off, 1min on, 30sec off, 30 sec on, 30 sec off.

- do this three times.

- before do a five minute warm-up

- and five minute cool-down

- on means run, off means jog

concentrate more on breathing in slowly, breathing out slowly. try and perfect it. it will make you forget about the huffing and puffing . goooood luck ! you'll do awesome, and you'll have so much fun in cross country (: <3