Question:

Mile training?

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so we have a mile every monday and im a 7th grader and my mile time is not so great whenever i get tired i dont have the courage to run again is there anyway for me to gain more stamina inside the house because i cant run outside only in backyard...can i do like squats or wall sits to get more stamina?

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  1. 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!!!


  2. i know it might be hard for u, but if u want to improve ur time and not get so tired is just to un the WHOLE thing, but don't go as fast as u can. Go medium-slow at first and then gradually go faster. When u only have a quarter left, run all out. Yes, it is hard, but then you'll get a good time and that will improve your stamina also because you're running the whole thing, but my suggestion is to practice first

  3. The best way for you to gain stamina is to run. At your age try working yourself up to 4 to 6 miles a day. It sounds like this is not possible so try to do some kind of cardiovascular workout like aerobics or get a stationery bike.

    I don't know the reasons why you can't leave your yard but maybe you could go out and run if you had a training buddy. Talk to your parents and the coaches at school, maybe they could work something out.

    Good luck!
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