Running 4k?

Question

how can i run 4k without stoping. i am around 13 and it's school cross country i dont want to run to win but i want to set a goal for not stoping for the hole race.

i can run 4k but i have to have to stop a few times because i get puffed any idears thanxs

Answer 1

so is it the fatigue or the interference of a stitch that makes you need to stop. If it is the fatigue the trick is to run as naturally as possible, try to loosen up muscles and while running sway your arms to the top of the stomach, this creates momentum and makes going forward a lot less energy consuming. If it is a stich a trick is to fold your tounge back in your mouth. This will change the rate at which the air goes in and out of the lungs which will break the spasm of the muscle causing the stitch. if this doesnt work try mixing up your breathing.... breathe deep and then shallow......its all about breaking the routine breathing that has given the stitch in the first place.

Answer 2

Chekout this website for more info.

http://www.runnersworld.com/cda/smartcoa...

Answer 3

To run 4K without stopping:  Don't rush out to run, start off at a slower pace and take smaller strides (it uses less energy so you won't tire out as quickly).  And if you feel good, pick up the pace abit, slow down when starting to feel tired or walk quickly as a break instead of stopping.    Its okay to take a few breaks, eventually you will not have to take breaks.  Good luck :)