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Octavian
I'm not athletic and should probably start exercising and go out for a sport like cross country or track. So what's a good schedule to start running. I have no endurance and have minor asthma occasionally. Eventually I would like to run long distance.
Answer
Start out with a distance like 2 miles and alternate running and walking until you finish. Run every other day in order to give yourself recovery time and each time you go, try to increase the amount of time you're running. Eventually, you should be able to run the entire 2 miles without stopping. Once you can do that, increase your distance by 10% each week until you can run whatever distance you're aiming for, whether it's 5K, 10K, half marathon or whatever. Once a week, try tempo runs or sprints in order to improve your pace and oxygen efficiency. A few other important things to remember are: get a quality pair of running shoes that work for you; hydrate; and watch your nutrition carefully. It takes time to build fitness and endurance so don't expect it to happen overnight. Expect it to take months, not days or weeks to get there.
Start out with a distance like 2 miles and alternate running and walking until you finish. Run every other day in order to give yourself recovery time and each time you go, try to increase the amount of time you're running. Eventually, you should be able to run the entire 2 miles without stopping. Once you can do that, increase your distance by 10% each week until you can run whatever distance you're aiming for, whether it's 5K, 10K, half marathon or whatever. Once a week, try tempo runs or sprints in order to improve your pace and oxygen efficiency. A few other important things to remember are: get a quality pair of running shoes that work for you; hydrate; and watch your nutrition carefully. It takes time to build fitness and endurance so don't expect it to happen overnight. Expect it to take months, not days or weeks to get there.
Does working out on a exercise bike help running speed and endurance?
Ronaldo
Just wanted to know. I'm also entering track at my school in January, So I also need some tips for running long distances, as I make a better sprinter than anything else.
Answer
run the 100 3-8 times a day 4-5 days a week. don't do it every day because then you will burn yourself out and never have time to recover (like it kind of seems you are doing now). drink lots of water before you run not to get cramps, then do a 3-5 minute jog as a warm up. after that stretch out. you should stretch out after the warm up and not before (remember this because stretching out before is almost useless) when you are done with your workout then do a cool down (same as the warm up) and stretch again not to be sore the next day. get a watch to time yourself and preferably do this at a nearby track at a high school. make sure your running shoes aren't very old and worn out. a eat stuff with protein and after your workout drinking a glass of chocolate milk can help you muscles recover quicker then normal. imagine how you improve during one season and now think about what you can do in 3 stay committed good luckgood luck with running and i hope this helps
run the 100 3-8 times a day 4-5 days a week. don't do it every day because then you will burn yourself out and never have time to recover (like it kind of seems you are doing now). drink lots of water before you run not to get cramps, then do a 3-5 minute jog as a warm up. after that stretch out. you should stretch out after the warm up and not before (remember this because stretching out before is almost useless) when you are done with your workout then do a cool down (same as the warm up) and stretch again not to be sore the next day. get a watch to time yourself and preferably do this at a nearby track at a high school. make sure your running shoes aren't very old and worn out. a eat stuff with protein and after your workout drinking a glass of chocolate milk can help you muscles recover quicker then normal. imagine how you improve during one season and now think about what you can do in 3 stay committed good luckgood luck with running and i hope this helps
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