jogging, running, sprinting

[peachie]

i'm starting this thread even though i don't have much to contribute. hah, i'm doing indoor track this winter and outdoor this spring because i know it'll get me into awesome shape. plus, in the past i've hated team sports so i figure this is more individual. but i need to get in shape before track starts..because i'm far from ready to be running. the coach doesn't make cuts, but still, i really need to be ready. so all you runners, post advice and anything about running! maybe we'll get a nice discussion going.

[sf.girl]

shoes shoes shoes! Go get fitted for good running shoes! :)

[Brandon]

Yep. Shoes make a lot of difference, the point can't be stressed enough. I run outside, so I'm on concrete 99.5% of the time, which makes the shoe issue even more illustrated.

Do your stretching! Both before and after.
Warm up walking, and cool down walking!
An injury can set you back weeks' worth of time.

I basically just jog at a comfortable pace most of the time, but I usually will throw in a sprint right at the end of my run just to feel myself move fast.

Make sure you are hydrating. Über-important. Also, make sure you are replacing the things that your body is consuming, like potassium, fats, etc.
Makes a huge difference.

I also find music to be a big motivator, but I'm somewhat obsessed with music too. :)

Happy running! Keep your head up, and GO!

[tildenm]

Patience. It takes time to improve. Learn to love the process rather than a goal.

Trust your coach. When they say go fast, go fast. Slow, slow. Rest, rest.

Don't ever give up. There are highs and lows, just like in life.

I disagree with Brandon on the stretching point. Studies show time and time again, that stretching before hand corelates to injury. The time to stretch is after.

[Brandon]

Studies may show that, I don't know. I only know what works for me, personally. I stretch beforehand and find it to help, but it may/may not work for everyone.

[piratemoon]

As far as I know, streching warms up the muscles, meaning that you don't run with them too tight.

You'll want to balance the running out with some weight training to build some lean muscle (which will help sprinting). Also I find that yoga is a nice way to balance these things, especially if, like me, you run on roads or hard surfaces.

Take it stage by stage - when I started I could barely go 15 minutes without a breather - now I run for 45 minutes 3 times a week easy. Your aerobic fitness will certainly improve.

Oh, and yes, shoes are vital!

pirate x

[peachie]

i'm just so frustrated. right now my mile run time is at 10:00. i haven't been training hard, but starting today i will be...i just hope i have enough time to get into enough shape. bleck. any workout suggestions?

[Elena99]

When is your deadline?

For advice: drink lots of water, make sure you rest and stretch properly, and don't run the same track every day (it gets boring). Switch it up from time to time.

[tildenm]

i'm just so frustrated. right now my mile run time is at 10:00. i haven't been training hard, but starting today i will be...i just hope i have enough time to get into enough shape. bleck. any workout suggestions?

Patience. Speed comes with time and consistancy. Enjoy the journey.

[jimcreedsucks]

i think everyone here has this covered. patience and consistency is the key. keep putting in the work and you will see results.

[slynny]

Lots of good advice here....good shoes are a must, make sure you're properly hydrated, patience, trust your coach, stretch, cross train.

I agree you should stretch before you run, but before you do, do a warm up run...like an easy 5 or 10 min. run to get your muscles warmed up first and then stretch.
Lunges and squats are good for strengthening you legs.
In order to run faster you have to get your body used to running faster....in other words you have to keep trying to run faster.
So, do you do speed work...run hills? do repeats? If not you should be.
Set goals, and little by little and with some good hard work you will see improvement.
Good luck and happy running!

[Brandon]

^^^ Running hills kicks my butt, bigtime! :sweat: I do it, but some of the hills I run up are killer! (Granted, it's really fun going down the other side. :) )

Good post, slynny :up:

[peachie]

is it even possible to become fast, starting from a 10 mile run time? i don't really have a deadline..i mean..indoor &outdoor track don't make cuts. BUT my ultimate goal is to run xc next year, but i'm willing to put my blood sweat and tears into it..especially next summer. i want to be fast. so i know patience and hardwork will do most of it. i'm ready. thanks for the tips so far..keep them coming lol. and if you guys think my goal is unrealistic, tell me.

[fuzzysocks]

when i first started, my mile time was 10 minutes to. roughly a year later, i've brought it down 2+ minutes. just proof that these things take time.

anyway, the best advice i can give is to run distance. run it at a slow to medium pace, but NEVER all out fast. just think how easy a mile will seem once you've done 5 consecutive ones.

[hannahbanana]

When I first started running - well, I don't know what my mile time was, but I could hardly run two miles. Four years later, I ran 4:40 for 1500m (converts to 5:00 and some change for a mile). So there's definitely room for improvement!

Agree with slynny - easy half mile to a mile, then stretch. But if you can, now that it's winter, stretch inside - if you let your muscles get all cold again it defeats the purpose.

Find some running partners who are about at your level, or maybe just a little faster.

Having run track and cross country in high school and college, I will definitely say that if you put your heart into running it's incredibly rewarding - regardless of how fast you are.

Best of luck!

~Hannah

[slynny]

It is certainly possible to become fast starting from a 10 min mile pace.

Let me tell you about my son. He started running cross country in 6th grade. Running was difficult for him but he was determined to run cross country dispite how difficult he thought it was. He started in 6th running at about a 10+ pace. He only ran during the cross country season and was glad when it was over. The next two years because he did not try to get better, his pace remained about the same with only slight improvement.
His freshman year, his then 9/10 min pace was really putting him back....because the high school team was much more serious and therefore much better than the middle shcool team.
This was the year he decided to try to get better. He worked all summer running just about everyday doing mile repeats, fartlks, and hills.
This last season, because of all his hard work, he improved his 5K time by 5 min. That is a huge improvement. He's running now at a 7 min pace and is planning to work even harder to improve on that for next season.

Yes it can be done.....it won't be easy....but you can do it.

[peachie]

thank you so much you guys. i ran 2.5 miles yesterday and it was hard. i didn't time myself, first i'm going to work on increasing distance. i figure that if i run a few miles at a time, running a mile will seem easy..and from there i can increase my time. plus i've been doing crunches, lunges, and squats every night before bed. your advice helped alot! i feel much more optimistic about this now. i want to run xc next fall so badly, thats my ultimate goal. i can do it, i have so long to get ready.

[Libellula]

i run at a 9 min mile and push myself to run an 8 min mile.. i started running at an 11 min mile, so it can be done.

[slynny]

Increasing your distance is is great and it will help make the shorter distances seem easier....but....in order to get faster you still need to train yourself to go faster. Also, it's important when increasing your distance to do it slowly. If you try to increase your miles to quickly you are likely to injure yourself. This is where the patience part comes in. Get comfortable running the 2.5 and then move it up to 3 and then after a week or several 3.5 and so on. When you are not working on the distance, on your shorter runs work on the speed. The combination will help.
Again, good luck and happy running. :hamster:

[dizzymisslizzy]

i'm doing indoor track this winter and outdoor this spring because i know it'll get me into awesome shape. plus, in the past i've hated team sports so i figure this is more individual.
um that sounds A LOT like our track team. a couple of girls joined last year to lose weight, and it was really annoying, since our coaches don't cut either. but since they were only doing it for their own benefit, they didn't really care about helping us as a team and didn't try. i'm not saying this is you, but if you don't feel like you are ready for track physically, ask the coaches if it's okay if u just practice with the team for awhile until you are.

[dizzymisslizzy]

i'm doing indoor track this winter and outdoor this spring because i know it'll get me into awesome shape. plus, in the past i've hated team sports so i figure this is more individual.
um that sounds A LOT like our track team. a couple of girls joined last year to lose weight, and it was really annoying, since our coaches don't cut either. but since they were only doing it for their own benefit, they didn't really care about helping us as a team and didn't try. i'm not saying this is you, but if you don't feel like you are ready for track physically, ask the coaches if it's okay if u just practice with the team for awhile until you are.

[peachie]

maybe you're right... i want to be a faster runner..i guess i should have worked harder this fall because i'm definitely not ready yet :-/ there's no point in doing track if i won't be good. i probably won't be good. i've been debating this the past few days. it's just that i really love being on teams and i felt like i needed a sport in order to look good for college. not playing any sports would definitely be different for me. but maybe i can use that time to focus on art...eh i'm still so torn.