i am a begining runner adn i am not sure what events i will run. i am sure it wont be long distance.
119449
It may depend on what kind of tracks you'll be running on.  The different surfaces need different spikes.  But in any case, the lighter shoes the better.
546019
It's different for each person.  I don't know if you're a runner or not.  Only the very best women will do a 5K in under 20 minutes.\n\nIf it's your first 5K race, don't worry about your time.  Just do your best.\n\nThen when you do your second 5K race, you'll know what is a "good time" for you.
490520
Track season is the greatest time of the year, next to basketball of course.\n\nTo improve your time, you need to be sure to get in plenty of miles--even though it's not a long race, miles help any runner above the 200m.\n\nAlso, don't forget about the quick stuff. A 200-300 yard hill is an excellent workout for middle distance runners. All out, all the way up.\n\nRepeat 200's, 300's, 400's, and 600's are crucial too. (Obviously not all at the same time)\n\nA big part of running well, to me, is having someone to run with. Take a friend with you, and if they aren't as fast, give them a head start, and work to catch them.\n\nAs far as diet goes, make sure you consume enough calories--a big mistake that a lot of girl runners make. Make sure you have a good balance of carbs, proteins, and fats, too. Also, make sure you get plenty of iron. Too many runners have collapsed because of anemia. Hope this helps! :D
676471
Try to work out a bit. Sometimes people will need a 'break in' period where they are getting their muscles used to the long distance, so working out will help. Try to get some speed work in too, such as 800s or 600s at a fast pace. This will help your 'kick' at the end of the long race. \n\nGood luck!
535781
A good plan is the "Couch to 5K" plan http://www.coolrunning.com/engine/2/2_3/181.shtml  It's a 9 week program that uses running intervals until you build up to running the whole way.  Also, make sure that you have good running shoes before you begin.
82142
Start slow! That is the first thing. Condition your muscles to get used to this activity you are about to start. Get out and ride, get on a bike! Start slow, maybe you can only do a couple miles, maybe you can do 15. Don't sprint your practices, this is a distance race, you won't sprint until the end.\n\nAlso, do some hill workouts on days you feel good for it. They are intense, and will help you a lot in the races to more efficiently use energy that you have for that final sprint if needed.\n\n-Tom
75431
rest, since track started a few days ago I would rest up a bit. If you run daily your legs will always hurt because they are not getting rested. run for 2 days, take a day off....it will keep you in good shape but not completely wear you out.\nThe 400 is good but its over way too quick, much better at 800, if you have good stamana it'll help pass lots of people in the 2nd half of the race (ask you coach for some streches or look them up on the net, too hard to explain here)
574352
Train, train, train before you go. Get yourself use to getting up at 5:00 a.m. and exercising for 2 hours. If your not a good runner then run every other day as far as you can. That's probably the hardest thing to get use to at first in boot. Make lots of friends in your unit. Don't take what the instructor says personal, unless your certain it's meant to be personal. Do what your told and don't back talk. Everybody get's in at least a little bit of trouble so don't let it go to heart when you do. After the first 2 weeks they'll lighten up on you a bit so don't give up, just do the very best you can and you'll do fine.
133387
I'm guessing that you are talking about a race later in the summer since cross country season hasn't really started up, anyway, it just depends on your training.  If it is later this summer, make sure that you get plenty of training in to build a good base for later in the season.  Talk to a coach to work out a good running plan over the summer, and work your way up in mileage gradually.  By the time you get to the race you should do fine.  My first 5k was on a flat course too, and I got about 20:15, but most of the guys on my team got around the 22-24 min range.  Just make your goals reasonable according to your training level and move them down twenty or thirty seconds as you achieve your goals.  Hope this helped, and have a good race!
88420
First Find a time that you are totally commited to run. If you don't set a time you never will \n  Next When you find your time buy a good pair of running shoes, don't worry about the cost if your serious it will be a good investment. Go to any local (sports) shoe store and they can reccomend the best pair for you\n   Than When you are ready to run strech 5-10 min. It gets you limber, you can run farther and a little faster, plus it reduces the number of injuys you will recive by alot. \n   Don't go jogging alone! Especially if your a girl. You are a prime target for muggers, rapiests, etc. if you go alone- if you can't find a buddy to go with at the very least go with your dog- that way you'll both be fit (and safe) \n  Before you leave make sure you have a water bottle- start out slow- pace yourself since your not very active don't try to do like 5 miles in one day. Don't go until you can't, becuase remember you still have to make it home somewhere. Add a little more distance eachday and push yourself as you get used to running.\n   When you come home strech again for about 5 min. It will keep you flexable and stop cramps. \n  Cool Have Happy Jogs!
254940
Wow, first off, congrats. i wish you the very best! running is something i should pick up on doing again..lol..big goals..well so far from what i really know, to make it out alone and alive with my soon to be husband in this world..hehe.
304326
Start by beginning a running program at like 10 miles a week, and see how your knees handle it.  Run that distance per week for a month, and then see how your knees feel.  If theyre fine, then you can start actually training for distance running.\n\nI suggest signing up for www.nikerunning.com's training log and using one of their pre-made training schedules.  They'll tell you everything you need to know to begin distance running.\n\nI hope you can do it, because distance running is awesome!
52202
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
642369
In addition to what the above poster mentioned, join the local bike club. They'll have "pick-up" rides one or more days a week. If you can hang with the A/B group, you're ready to try your hand at racing. And they will let you kow about upcoming races.\n\nYou can also find out about upcoming races at your local bike shop. They usually have fliers or small newspaper/magazines that tell all the upcoming races, century/charity rides, etc.\n\n Don't expect to get sponsored in your beginnning races. If you can hammer the Cat 4 and the Cat 3 guys, you'll A) Know more about how the racing scene works, and B) Sponsorship info will unfold and you'll then see how it works.
534019
ok, i run for cross country and we run 5k's \nmy PR is low 19's around yours..\nwhat i would do, is do the run on thursday and do a small run on friday also.\non thursday make sure you get alot of sleep, beacuse that has always been the best thing for me, getting a good sleep 2 days before!\ntry it you will see! =]
623558
Yes, do the half (21 kilometers) if you haven't trained beforehand .. If you can run 5 kilometers in like 25 minutes, the half marathon is still achievable even without longer runs in your training. Just start out VERY slow. You may then waste a week or two with your recovery - but from there to the marathon is not such a big step. \n\nDon't do the marathon unless you really put a lot of constant effort during the last months. A 20-mile run few weeks before the marathon is also very important. You want your first marathon to be a memorable experience. There is plenty of time, don't rush it!\n\n\nPS: As for training for this race, thre is not much you can do now .. My advice is to NOT venture into running these very last days, resting is much more important. One or two easy jogs are quite enough. Good luck for the week-end!
281736
I know Saturday has already passed, but I can tell from your question that you will probably be nervous before every race. (I know I am!) I run the 800 almost every meet, and I love running it! I know since it is a fast race, you feel like it is impossible to beat your time. But you WILL get faster every race, even if you are the slowest one out there! (I'm sure you're not though) About being nervous... I always get nervous the night before, and right before my race I feel like throwing up! lol but don't worry about being nervous because it shows how much you want to beat your time, and IT HAPPENS TO EVERYONE! What I do is I talk to the people lined up with me, and I have found that they are even more nervous than I am! And please do not worry about coming in last place! You don't want to have that type of attitude... just worry about beating your time. Lastly, it doesn't matter how you do in your race, it just matters if you tried your absolute hardest. Don't be afraid of pain. Well at least not in your race. Just give it your all, and make sure you have nothing left at the end.\n\nSorry this answer is so long... I just wanted to be sure I had answered all of your questions! Hope this helps and Good luck in the 800!!!!!! :)