Running training?

Question

I am not a very fast runner. i can run a mile in about 10 minutes. but i get tired very easily. in the next two months i want to do some running training to improve by ALOT. what are some excersises/ diet changes or things i have to do? advice PLEASE. because all my cousins who are in there 20's (im 13) are talking about being in marithons and racing and great runners but im terrible

Answer 1

I'd recommend getting some books, there's a lot more advice than I can write in a single answer, but generally, what I did when I first started distance was run 25 mins three times a week. You have to get up to running at least this many times a week, it will help your lungs and heart get used to it.

Here are some other general workouts

- Hills

- Intervals

- Speed runs

- Cross training

- Easy runs

Look up those words online or in a running book, and put together your weekly workout plan. Have a long term goal and follow a schedule until you get there. Running is a lot harder to do if you don't have a goal. Right now I'm training for a 10K, I'd never thought I'd get myself out of bed to run for an hour, but I did because it was the last run for the week and I was really motivated...I did 7 miles, and was elated!!! so get help from your cousins, find some nice outfits, a good book, lace up and go!!!

Answer 2

eat lots of charobhydrates before running and then go for a jog two hours later.

drink plenty of water before and after.

run one mile for the first two weeks and then run more and more while increasing your speed gradually. trust me, you will get better.

Answer 3

You are still young so you still may still have a lot of potential especially since you have running in your blood. Start small then build up in everything. Make some small diet changes like not over indulging eat lots of fruits and vegetables. also for conditioning start by running far and make sure to mentally push yourself. Over time you should start to fell more comfortable with the runs so start making them longer and faster. Also switch up your days one day do a long slow run then the next day do a faster shorter run.  Finally do some light lifting and focus on abs because that will help a lot. Good luck and keep running.

Answer 4

get out there and run..everyday. and slowly move your weekly mileage up

Answer 5

well if u live in san diego, la jolla are u can go to the beach in lo jolla and run from 1 side to the other and pace urself

Answer 6

Just eat healthy. Don't go for a runners diet. Avoid exessive sugar (people say to do that anyway) and run alot. A few miles a day may improve your time. But your just starting to grow. So exersise and run.

Saul:a perfect way to give yourself some more stamina is to build muscle on your legs.for example maybe do a few sets of squats.that will be great and if you want it to be a whole lot more effective you can hold on to some dumbells whil doing them or you can hold a weight bar on your back and just do some standing squats which will definately build muscle.as well run maybe or at leas 20-30 minutes a day.

Jim:Saul is right but w are older and we are more comfortable with using weights and doing distance and squats and such. Do whats comfortable to you. Getting to know how to do these workouts and routines(correctly) are half the workout!

Saul: But anyways. Take it easy.

Jim:Correct again. I just wish I had started a little earlier in my workouts. Try to join cross country and track or some other sport and listen to your coach. Hopefully they know alot about running. I know alot about running and I study and learn alot everyday.

Saul:If you workout your chest and arms it will help out your running. And lots of water. You'll die if you don't drink it. Fact.

Jim: Abs are most important to running. When you run you are using ab strenghth. Its a fact but not so important at your level and age. Contact me for more.