Running time and ?

Question

i run 4.4miles in 40.04mins this that good ? i am training for cross-country . how can i get faster? how do u stop the burn in your calfs will running? do u just deal with it and keep going . any tips would be Great Thank you

Answer 1

Well, it looks there that you are running a 9:10 mile, which is not that bad considering the distance. To get faster, all you need to do is run that 4.4 miles every day, and when you get to that cross country course, you can run even faster. The burn in your calfs are due to the lack of stretching, and mayber because your just starting the run, and they are just sore. I would eat high protein foods, to restore the mussle faster, because to make a mussle larger, it gets torn up, and then rebuild. Have fun!

Answer 2

hey i run cross country too! yeah thats pretty good...just keep working at it. some days do short, fast runs, and other days do long, slow runs. the short days helps you sprint and the long days help your endurance. also, make sure you don't run every day, thats how i got hurt last season. at max, run 4-5 times a week. make sure you take a day off or bike or swim, anything arobic. good luck, let me know how it works out for you!

Answer 3

That's not an easy questions to answer. it depends on who and what you are comparing it to? Things to consider are: gender, age, difficulty of the course (i.e. is it technical, is it steep, etc...). If your calves are burning, other than for brief periods of extreme exertion, such as a steep, long hill, you need to slow down. Cross country running is not a sprint, as much as it is a fast jog. If you're burning, your body is anaerobic, which is OK for brief periods, but not for 40 minutes.

The only way to get faster is to run more at faster paces. There is a saying in running, " you'll never run fast if you never run fast".

i would suggest that you visit a couple of web sites and/or buy a couple of running mags. The ones I read are Trail Runner (www.trailrunnermag.com ) or Runner's World (www.runnersworld.com ). These rags are full of pretty sound advise.

You need to plan a training schedule to include speed work as well as endurance. Cross training is a great idea (i.e. weight lifting, swimming, etc...) as well. Do not increase your weekly total or long runs more that 10% per week, or you'll be nursing and injury in a hurry.

Get a buddy to train with.

Go to your local running store, if you have one and ask for some help from the most knowledgeable person there, typically the owner.  Ask the x-country coach for help also.

There are loads of resources out there for you. Put them to work for you.

Lots of luck.