i am running the 1 mile how do i prepare before the race?
550090
I love the mile!  I'm was fastest girl in my period at 7:25!\nKeep hydrated all the time, if you drink a whole bunch right before the race, you will not be able to run well.  About half an hour of fifteen minutes before the race, go out and stretch and warm up.  Jog a 200 or 400mt to get your blood moving, just don't wear yourself out!  Make sure you are limber, stretched, hydrated and energized before running.  If you have tendon problems, do not ice your tendon right before the race, working a cold tendon could crack it, and then you might be out of track for the season, a year, or for the rest of your life.  Keep your own pace, not to fast at first, but on that last 200mt, run as fast as you can because you have to put your heart in to win, and it's okay if you wear yourself out at the end, just not at the beginning.  Remember... Pain is temporary, Pride is forever.  Keep me posted and tell me your time!\nGood luck,\nCoyote Moon
895854
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
24981
well, that all depends on what your age and experience level is, and wether you're shooting for a specific time or just trying to finish.\n\nI've done 4 marathons, with my best finish being 3:01 at the LA Marathon (a tough course). My training was geared towards a competitive person going for a good time. I ran between 65–80 miles a week.\n\nI'm guessing you are starting out, and this is probably your first marathon. here is my general advice (you should supplement it with other research to tailor it specifically for your needs):\n \ngive yourself 5–6 months to train. 6 if you are starting from zero. what you will be doing is training your body to handle all the mileage. start slow. buy yourself a heart rate monitor and use it religiously. it will be your good friend during your training. you should generally be running at about 70% of your max heartrate (HR). My max was about 200 bpm, so most of my runs were around 140–150 bpm. Estimate what your max is. (there are a couple ways of doing that, like subtracting your age from 227). stay within your 70% zone. that zone is going to feel painfully slow at first, maybe even close to walking. but as your conditioning improves, you will start to run faster at the same HR.\n\nassuming you are starting from zero, start running 3 miles, 3x a week. the week after, make it 4x a week. the week after, make one of those days a longer run of 5 miles. assuming the race you've picked is on a sunday (most are), your long runs should be on sundays. these will become your most important runs.\n\nyou should aim to run no less than 5 days a week, and 6 is better. at first, you may only be running 3-4 days a week, but you should slowly work your way up to 5 and 6 days.\n\nin your training, a good rule of thumb is to increase your mileage by 10% every week. So if you do 20 miles one week, do 22-23 the next, and so on. everyone is different about how much mileage they can handle, but if you do it slowly, you should be able to handle 50 miles a week at your peak. I would recommend no less for a marathon. try to get a good 8 weeks at this peak mileage, during which your long runs will be about 16-22 miles. do about 2-3 20+ mile runs to get used to the longer distances. be sure to eat and drink during these runs, or you will be in a world of hurt.\n\nevery three weeks, step down the training. so for example, do weeks of 20, 23, and 26. then do one week at 18. then start again at 26 and ramp up again. these intermittent weeks of lower mileage give your body a chance to catch up and adapt to the training. you must realize that your body will be going through physical changes during your training, like losing weight and improving cardiovascular fitness. you have to give your body time to adapt.\n\nIMPORTANT: the temptation to run too fast or build up mileage too quickly is dangerous! you may feel bored, but 6 months is a long time. you need to take it slow and let your body get used to the mileage. I guarantee there will be weeks when you feel very sore, and this is your body adapting to the training. listen to your body! a little soreness is normal, but pain is not. also, if both legs/knees/ankles are sore, that's a good sign. if only one hurts, this could be an injury in the making, so be careful.\n\nthat should get you going pretty well. use this as a starting point and tailor your training. if you can handle it, do more mileage. listen to your body. there's no use running when you're hurt or sick (I've broken this rule countless times, you just end up NOT running for a long time, eventually)\n\ngood luck.
788169
eats carbs the night before. This includes pasta, bread. also consume some lean protein suchas turkey or chicken. Hydrate well with watare only. the day of the race follow this eating shedule (if not in the morning) eat a good breakfast sucha as cereal with a bannana and some more elean protein. As well as hydrate. Then 3 hrs on the dot before the race eat a turkey snadwich with 1 slice of lettuce. As well as hydrate. An 1hr and a half before the race begin warmup and eat an bannana. Then 1 hr before eat 1 energy bar as well as drink a power drinksuch as gatorade or adrenalean (To refuel elecctrolites) Remeber eating to little is jsut as detrimental as eating to much. with this eating scehdule you will ahve the surge in your last mile\ngood luck
936994
What kind of race are you entering?  Be more specific and resubmit your question again.  If you are referring to a specific distance run, its a little late depending on the distance.  If it is a 5K (3 miles) and you're young, you shouldn't worry too much.  Any distance beyond a 5K without any preparation will be a little difficult.  I hope this helps but the ambiguity of this quesiton makes it difficult to answer your quesiton more thoroughly.
344296
strategy, its important be to know that it is not a good idea to run flat out on the 800. Its also not the best idea be in first place becuase it is easier for someone to accerlate pass you later. Nor is being in last place since you will have to play a lot of catch-up. A good place would be second or third and it is also a good idea to be trailing the leader leaving you to decide when to speed up past him. Also it depends on what type of 800 runner you are, there are the sprinter 800 and the more distant 800. If you are better at sprints what tends to happen is the first lap is more slower and no one would want to take the lead and everyone is bunched up and then on the second lap everyone goes all out. The more distance 800 would be a quick pace on the first lap and on the second lap, the person who slows down the least would dominate. What i do is that i pace the first lap and then begin to speed up at the 300 on the second lap and speed up a bit more every 50m. and also to run the turn hard when you get to the 200. By the 100 you should be at near sprint and at the 50 you should be sprinting full out. If you are more of the endurance runner and you know the opponents are more sprinters, it might work to go out ahead in front a quite a fast pace and then a bit faster on second, if your a sprinter, it might work to go at a slow pace on the first lap and then all out on the second lap. A good idea is to work on your sprinting a bit and your anaerobic strength so you will have a good final kick at the last 150 or 100 and pass people who cant hold it down as good as you
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.
663980
It depends how fit you already are!\n\nIf you are not fit you need to allow at least 12 weeks training  time prior to competing.\n\nIn the first 2 weeks you should run 4 times a week then go to 5 times a week for for remainder of time - do not run 7 days a week - have two days off - one in the middle and one at end of week to blob and relax.\n\nIf you can monitor your pulse rate try to run at a level where you pulse is in the range  of 135 to 160 - less is too slow a pace and more is too fast a pace.\n\nIn your first week try to run 1 miles - 3 miles - 1 miles - 4 miles.\n\nIn week 2  try 2 miles - 4 miles - 2 miles - 4 miles - 5 miles.\n\nEach week therafter try and add 1 mile to each run so by week 11 you will run - 11 miles - 13 miles - 11 miles - 13 miles - 14 miles.\n\n\nAssuming you will compete at the end of week 12 - then in week 12 run 14 miles - 10 miles then nothing for the rest of the week until day of competition.
621437
About an hour before the race sit down and close your eyes. Visualize yourself running the race. Picture yourself running on every part of the track. Picture yourself picking up the pace when you need to and see yourself beating your opponents. When it comes to race time, the race isn't as intimidating because you just visualized it and you know what you need to do. It works, I promise. After your visualization, it's go-time. Warm up and listen to your fav music while you jog/stretch. Good luck. Remember being nervous is good. If you aren't nervous, you won't win.
1142973
you need to start carbo loading at least 4 days before a big run, or even longer.  I start a week before a marathon.  get lots of rice and pasta, trail mix may have too much fiber to really help.\nthe day of the run, eat a carbo gel pack before you start, and one per hour during the run.
682626
First off, run 2 miles instead, if your going for a time trial, it will be much better mentally to already know you can run further then that when the time comes.  Run the set distance at a comfortable pace for a few days, then time yourself, and try to beat your time every day by speeding up your pace throughout the run.  A good time for running a mile is 6 minutes, if you can do ur mile and a half in under 10 your in pretty good shape.  Just keep your training slow and easy, go everyday or every other day. The hardest thing to do after day 2 is gonna be to go out on day three, so push yourself everyday.
645644
Yes, I am in cross country and track and I will be a sophmore this year! Here are some tips I have learned from one year of running:\n1. Do not play basketball and run in the same season. This is how I got stress fractures :(\n2. Push yourself in practice, and don't give in when your friends want you to walk for a little bit.\n3. It's normal to get extremely nervous before races! Lol I always talked to the people on the starting line before I ran\n4. Push yourself when you want to give up in a race, push yourself harder when you are nearing the finish line, and just when you think you want to DIE, push yourself more! Just by not giving up you will be amazed at what you can accomplish!\n5. ICE! If something hurts, like your feet or shins, ICE IT! I hate being injured, and even if you would like a break from running in the middle of the season, trust me, you will not enjoy it because you are injured.\n6. Eat healthy, and don't just eat healthy the day of your race.\n7. DRINK WATER! I usually drink 3 bottles of water and some gatorade before I run.... but I am not saying this is a smart thing to do. Sure, it keeps me hydrated, but I have peed in my pants like every race! So drink A LOT the night before, and maybe 1 1/2 bottles of water the day of your race.\n\nI know this was a pretty long answer, but I love cross country and want to give advice to everyone else that is doing it. Good luck in your season!
955396
i'm a cross country runner and trust me, your problem is common: \n\n1: pace yourself. cross country (long distant running) is all about pace and breathing. you can't sprint the first lap and then expect yourself to run the whole thing at that pace!!! that's crazy! you need to set a pace that's pretty teady. \n\n2. start out smaller. before running the mile perfect, try running the half mile without stopping. then 3 laps...you have to build up to something. it took me 2 months to build up to 18 laps around the track, but i did it and now 18 is sooo easy for me. ((25...now thats getting harder)). \n\n3. eating? they're actually not that relatede except for keep to healthy foods. before the day you run, eat lots of carbs. carbohydrates really help when running. try not to eat sweets or caffine the day you want to go running. they might seem like they'll boost energy, when in reality they help you slow down and breathe harder and harder. \n\n4: other than that, you've got to tell yourself your not gonna die! people stop running for no reason. what's the worst that can happen, actually getting a good time??!!! nothing can happen so relax and run harder. \n\nhave fun and be positive.
522067
contrast bath will help quite a bit.  for the morning i would keep it elevated and ice it for 15 minutes every hour.\n\nlater in the after noon. i would get a bucket of ice water and a bucket of very very very hot water. start with foor and ankle in ice water till cold, than into hot water till hot, back to cold then hot. you get the idea.\n\n if it is really bad, dont run. it is not worth it\n\nwear a rap if u do run. i personally would skip the race if i could
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
613578
Be sure to stretch your quads (upper thigh muscles) as they are the most important part of a mid-distance race like the half-mile. You can do this by grabbing one ankle and pulling your leg up to your waist behind you. Also stretch your hamstrings by touching your toes or sitting down and reaching toward one extended foot at a time. These two key stretches are crucial right before a race, and can help flexibility if you do them maybe once a day.
1062188
I'm on my high school cross country team and I'll be a senior this year. Running is all about consistency. If you want to peak during your season, you have to train consistently almost everyday during the summer. My suggestion would be train till you can run 30 minutes non-stop comfortably. Remember to push yourself now and then. If you're too comfortable, you're not working hard enough thus you won't get better. When the season starts, be sure to really push yourself during practices. With this in mind, do not and I repeat do not forget to rest. Otherwise you'll really wear yourself out. In the end, you gotta keep running. If you rest properly and train wisely, you shouldn't be worn out. Endurance is built up little by little. You may be tired of running mentally... for example at the end of my season I'm usually asking myself why I choose to put myself through this, but the more you run, the better your endurance will be. I hope this makes sense. if not let me know and I'll try to make it clearer. happy running!