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Indoor track!

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pyrosheep:
I wanted to get back into shape so my first track meet was on saturday after a week of practice after school. I do distance and my coach just tells us where we are running (around a neighborhood up the street, down the street up to CVS, other neighborhoods.) each of which are about 2-4 miles long. I try and run the entire time on all of them without stopping going at my own pace (slow) to try and not get too tired.I'm normally all the way in the back and eeveryone is normally done before me.  After we go running we will just go back to the school and work out or something, we have a weight room with a bunch of equipment and shit so I will just go on the bike for like 10 minutes and maybe the treadmill if I'm feeling up to it, then I change and walk home.

Anyway, my first meet was on saturday and I caught the bus at the school at 11 and we drove there and I did only the 1500m not really wanting to do too much because I'm still not in shape. I did it in 6:29 and got 9th out of 12th, pretty proud of myself. But afterwards I felt like fucking DEATH. I was dizzy and I had a headache, my mouth was dry for like 30 minutes and everything. I will probably just try the 1000m on the next meet and work it up from there.

Anyway, I just wanted to know how I could pick up the pace, using the equipment my school has, or just running wherever. I normally just stop for like 30 seconds if I'm getting too tired when running anywhere, but I want to try and not do that. Any tips or exercises or anything to help?

Dale Feles:
If you're going to run, don't pack a 50kg hamburger. Try to eat well, drink a lot of water (important) and you should already do a bit better. Make sure to practice a lot too, learn to know your limits, and find a good pace to run at.

coolzeldad:
Check out this thread: http://forum.randomgs.com/index.php/topic,14151.0.html


--- Quote from: coolzeldad on September 22, 2012, 01:10:21 PM ---To get the most out of running you might want to alter your diet a bit. I recommend to eat lots of complex carbs (breads, pastas), lots of vegetables like broccoli for calcium, and high quality white meats like fish and chicken breast for protein and essential fats. (if you aren't already, but yea still eat 10 meals a day xD) Try not to eat 3 hours before running.. or at least give yourself an hour and half before trying to run long distances.

I was a distance runner for 4 years in a row and a sprinter as well for 2 of those. I learned that there are 2 types of leg muscle, twitch muscle developed from sprinting and the other muscle focuses long distance. According to my coaches some of the design of the leg muscle is actually in your genes and you can't really change it later in life. This is to explain why some runners are better at sprinting than long distance.

Anyway, if you have normal feet make sure you get some really good shoes for long distance, it's extremely important for your shins and joints. Also, make sure to run on grass, sand, or another absorbing material even with shoes as it will drastically reduce damage to your joints. Avoid places with concrete, asphalt, or other hard materials. (Also, it takes a little bit to break in the shoes usually to where they will be more comfortable)

Before running, make sure to stretch amply. (DO NOT STRETCH AFTER, this has been linked to over stretching muscles and causing injury) I recommend stretching every part of the leg about 20 to 30 seconds.

I also recommend to make your runs consistent. Maybe start off every other day of the week until you build up stamina and muscle, then move onto every day of the week and longer runs, then possibly morning and night and longer runs.

Anyway, I think I covered everything off the top of my head. OH, I almost forgot - DRINK LOTS OF WATER. If you are thirsty than you are already dehydrated. Avoid soft drinks, beer, tea, anything with caffeine or lots of sugar. Juices are alright as long as they are actually juice and not 100% sugar drinks. You'll probably want to start drinking water twice as much as you are now and 3-4 times as much as you start running more. Also, on hot days double your water intake from whatever it was.

Alright then, if I think of something else I'll post it here otherwise happy running! :D

--- End quote ---

blαh2355:
Now we all wish we were this guy.

Superhumans- Dean Karnazes Marathon Man

Prox:
Why don't you just lift weights instead? I personally think it is much more useful.

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