I'm trying to run a race for the first time this year and need some advise as to training methods.  Thanks.  Ed.
123381
I used to run the mile & 2 mile in high school track, then went on to 10k races.\n\nStart slowly by jogging a mile per day, until you can do so with relative ease without being winded. Try to set the pace for 7-8 minutes and work on decreasing the time.\nRemember, this will take a while, so be patient.  Start doing 2 miles. Intersperce this road work with sprint exercises, 50 meters bursts of speed, walk abit to catch your breath, and do it again.\n\nThere's also a Swedish form of training like this called "Fartlek". I know it sounds funny. It means to alternate jogging with sprinting.  As you're on your jog, break into a sprint for 100 meters or so, then slow back down to a jog.\n\nYour first 10k will be slower than you hope, but don't give up. The next one will be faster.  If you train every day, you should be able to do your first 10k in a couple of months.  It's also best to jog in the morning, than at the end of a long day at work. It'll also help set the pace for your day.
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
160104
How would it be cheating?  Unless the rules say you have to run or walk and cannot combine both, it's perfectly fine!  There are lots of training plans for run/walking marathons that are very popular.  I'm sure there will be others just like you there doing a run/walk method.  You'll be covering the whole 26.2 miles on your feet and that's what you are supposed to do.  Good luck and have fun!
122460
you can train yourself or have a coach do it.\nIf you do yourself you only need to begin with a simple slow half hour session.\nConsisting of a warm up of 10 laps including kick, technique, and a few laps without stopping.\nHave a main which would one fast lap, one cooldown lap for about 20 laps.\nThen a cooldown of about 400m.\nThats if you want to get fit
638051
My Advice (based on my OWN experience)\nPractice, practice, practice. you 2 are a team! Don't enter the arena all nervous about how you'll do, will you palce, don't hit the barrels,ect. Go in the with the thought, this is gonna be FUN! this is what I love to do! If you mess up or something,go back and finish...don't just leave the arena. All beginners are just that...Just beginning.thats why practicing is so very important. when I started, I was 11 and my horse just wasn't fast enough...As I got better, my horse couldn't keep up in time w/ the others. I had to get a faster horse which I started training immediatly, and the following summer when the shows started I finally won a ribbon!!(5th) So I guess what I'm trying to say is Don't expect to win every event every time! took me 2 yrs. to just get a placing. have fun with it. As the summer goes on and the more shows you enter, you will "feel" your strenghts and weaknesses with your horse...and work on any weaknesses!  GOOD LUCK TOMORROW!!!HAVE FUN AND LET US KNOW!!
611838
For road racing, check the local clubs  You may need to drive 4 hours or more to find the tracks that the clubs run at but that's really the place to start.\n\nGet their rule book cause you need to set up a bike to pass tech (safety wire, tape lights, numbers..etc), as well as get the required safety gear (helmet, gloves, leathers, boots).\n\nTake the beginners school which normally happens on part of a Friday and all day Saturday.  If all goes well, he'll have his first race that Sunday.\n\nFrom there you acquire points not just for chapionships but to go to certain levels of experience from Novice to Provisional Expert to Expert to Pro.  It's different from club to club.  At certain point totals or experience levels, he can then run regional events. if he has enough points to become a pro he can then run at the national level.
385257
Pace yourself. Like the name says, use up every piece of time you have for each lap. Don't rush and keep a good pace.
388958
heck if it is thta far out //run some more races if you can..try to give yourself a realistic goal and a possible goal..like 33:30 for a rea;istic goal and under 30if you keep running and improving
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)
412192
You're in luck, the Ultramarathon Cycling Association has a pretty good website, including a section on training:\nhttp://www.ultracycling.com/\n\nEnjoy. \nScott
33699
The best strategy depends on who you are running against. Against runners that sometimes go out to fast and then wear down late in the race, a fast start would be best to push them past the pace they want to run at. Against more disciplined runners, staying near the front and making your move late would probably work better, although you need to know how early you can start to make that push through your own training. Then again, do you run better at the front of the pack or following the lead pace? If it makes a difference to you personally, go with what makes you most comfortable. Sorry not to give you a set answer, but the right answer is different for every different runner and for every different race ... you just have to find the path that works best for you.
294118
Do more wind sprints and drink plenty of pinapple juice on the day you race.\n\n-J
119848
You want to run fast like the big brown truck??\n Get real davehunt2424, us NASCAR fans can drink anytime we please!! The real moron is you and anyone else who doesn't think its a sport!
545797
Eat a light meal, with mostly carbs (bagel, banana, toast, the like).\n\nHydrate well, starting the night before, and well (perhaps a couple hours) before the race.  Try to relieve your bladder before the race.  Don't pound water up until race time.  Lay off...\n\nBefore the race, warm up by jogging a bit.  Stretch only after you are warmed up.\n\nGet plenty of sleep.\n\nAt the race, don't blow up in the first mile.  Let some else paceset, and draft behind people.  Plan your race according to your strengths.  If you are good at hills, lay back until they come.  If you like to open it up on the flat, plan accordingly.  Keep some reserve for a strong finish.\n\nIf this is your first race, do what you can to stay with the pack, while listening to your body.  The stamina you look for will come in time.  For now, it's all about energy management.\n\nLearning what you are good at, and what your strengths and weaknesses are is the key.  Learn from the race and apply the lessons to the next race.\n\nAbove all else, finish strong.  Sprint the finish.  Leave it all on the course, and you won't regret what could have been.  Who cares how you finish.  It's more a race against yourself in the early going.
168613
To stay motivated you should run with friends. Dont run on the same course over and over. Explore new places, make new runs. You may not feel like running at first but once you get started it is much easier to run. Try to enjoy your surroundings. To get in shape just go out and run. If you are doing distance races (1 mile/2mile/800 meter) you should run higher milage. Like five miles. If you are not in shape take it easy. For people just starting to run try 20 min. If you are experienced try 40 min or higher. Intervals on the track is a great way to build speed. which is very critical. Try doing a couple of 400's. For starters try 5-6. Then increase the amount when you feel u can. The point of a track workout is to get the heart rate up. For each 400 meter (1 lap) you should hit persistent times. Times should be all in the same range, laps should not be 70 sec. then 95 sec. Each lap should be at about the same time as the last on. You should have a five min. rest in between each 400. Time these and run them with friends. It will make it much more fun. Before the interval workout you should warm up for at least 10 min. You shouldnt have hard workouts everyday. This will lead to injury. After these hard runs, an easy longer milage (4-5 miles) is preferable. I am also in track.  Oh yeah and if you were able to go on the atkins diet, i wouldnt recommend it. You need carbs to energize yourself, especially if you do sports. Carbs are essential. I hope this info. is useful to you. Dont forget to stretch!
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
81297
The best way to train for a 5k is going to be lots of running.  I'm assuming you can already jog 3 miles without stopping.  So, here's the type of schedule I'd use (fit to your own needs/schedule):\n\nWeek #: Sun  Mon  Tue  Wed  Thu  Fri  Sat\nWeek 1: 3.00 R 2.00 R 2.00 R 1.00\nWeek 2: 3.50 R 2.00 R 2.00 R 1.00\nWeek 3: 3.75 R 1.50 R 2.00 R 1.00\nWeek 4: 3.25 R 2.00 R 2.00 R 1.00\nWeek 5: 4.00 R 1.50 R 2.00 R 1.00\nWeek 6: 3.00 R 1.50 R 1.50 R 5K\n\nThe numbers are the distance in miles, and the 'R' stands for a rest day (no running).  Don't be afraid to change the long-run days around, as long as you make sure the next day is a rest day.  The above schedule is a little guesswork on my part, since I typically prepare for things months in advance, not weeks.  All the above training should be done at conversational pace (you could easily talk with someone who was running with you).\n\nI wish you the best of luck at your 5k.