Ok, Several questions about running long distance...?

Question

Ok, so I'm trying to train for xc which we have to run 3 miles in 24 min. I only have till August till it starts, and I have several problems. One, my throat always gets clogged and I have a hard time clearing it as I'm running way fast.(It's only when I run for long periods and I can't breathe.) I went to the doctors and they say I don't have asthma, so am I just not breathing right, or eating right?

My second question is, how do you expand your lungs? Does it just take time, or can you do breathing exercises to help it?

And my third question is, are there certain foods you eat to help with your running?

Answer 1

its easy

to get better at long distance running is simpler than sprinting

long distance just involves running long distance. to get better at long distance xc especially just try and find a hilly area and run run log and run hard thats the only way to get better. putting weight in a backpack also helps.

Answer 2

1. dont drink anything  sugary before practice and specially a race

2. it just takes time

3. anything with carbs will give u energy (pasta, bread)

and proteins will help build muscle

Answer 3

a lot of teams have summer conditioning...u could train with them and  talk to the coach :-) he/she d prolly no best :_) good luck!

Answer 4

1.drink plenty of liquids the day before

2. eat lots of carbs

ps.

i know how that feels i am 12 and i have ran a 3 mile race in 22 mins. but you will get through it.