how do i do it? help me run faster! any suggestions or ideas?
130634
You just have to do some interval training. Longer strides help once you get your endurance up. I am 14 and run the mile 6:32 and that is how i did it.
504766
wow, you gotta be amazing if you took the PG spot and are slow. Here are some things to make you faster. Run long distance suchas 3 mile runs. Also in those runs (as another workout) do fartliks which are running like sprints then jogging the sprinting etc. Also stretch alot and do leg workouts in the weight room. A good sprinting workout on the court are doing up downs (up and down, up and down) under 22 seconds you should be working to. Im one of the fastet on my team and can do 5 laps up and down isa bout 20 seconds. Good luck!
71499
Start slowly and build up.  Start with walking, first, and then add running intervals once you feel comfortable.  A good plan for this is the couch to 5K plan, http://www.coolrunning.com/engine/2/2_3/181.shtml  The plan has you gradually increase your running intervals until you are running the whole time.  Also, don't feel that you have to sprint.  Just run at whatever speed you can do for now.  You can always get faster later.\n\nAs far as shoes, no one shoe is right for everyone.  If you have a running store around like Fleet feet, for example, go to the store and they will help you get the correct shoes for your feet.  If you don't have any local stores, try the shoe dog at road runner sports http://www.roadrunnersports.com  It will ask you different questions about your feet and your running, and recommend the best shoes for you.
669680
There's too many x-factors with a question like this to offer effective advice.  No idea how fast you are now, how healthy your present lifestyle is, what monetary resources you have to sink into this goal, etc etc.\n\nThat's especially true because 2:50 over 800 meters is a pretty fast time for a non-elite runner.
391328
well running by now wont help you. only 1 thing can help you within 2 days\nStretch 3 time a day till your meet and your stride will dramtically increase\nstretch for 2 seconds and repeat this 10-20 times\nDO this for all your normal stretches \nMake sure your breath in and out\nthe first few time you do this it wil ltake you a long time and you will sweat alot but as you get more edpirenced you will be cokme more efficent\nthis will lenghten you stride dramatically and possibly help your race this weekend
126788
Lots of sprints. I would suggest getting a wait vest if you can find one. Also try to get a runners parachute. I had a couple friends who used to use them, and it helped their speed dramatically (4.3-4.4 range in the 40). If you've never seen one, its a small parachute connected to a harness that you wear. As you run, the parachute extends out behind you and causes heavy wind drag, causing you to have to fight harder to run.
616055
Just practice! \n\nyou need to work on getting yourself a little fitter, a little stronger and a little more flexible and balanced  - when combined these will make you more athletic\n\ntry then to maybe run 3 times a week and vary how you ran - do one longish slow run, one intervals - sprint-jog-walk and one in a park maybe sprinting and jumping etc\n\ndo a yoga or pilates session for balance and flexibility \n\nmaybe do 2 sessions a week in the gym to improve strength \n\nand once a week play something like flag touch or basketball where a lot of skills are needed \n\n\ngive yourself 3 months and I bet your ahtletic ability has gone way up!\n\nif not - well your body will look great from all the exercise!
441352
Hello, beginner runner!\nFirst of all, forget about everyone else!  You have to start in your own level and pace.  It takes a little time to develop your body conditioning to running, like any other activity.  I am 42 and like you started running around 32-33 years old.  I was a little overweight and out of shape.  I started by just simply walking every morning for about 3 months until I started actually running.  Then I could only do no more than a mile at a time, slow.  It took then about  few months for me to run 3 miles comfortably.  Two years ago I ran a local 5K and ended up second place in my age group.  I ran an average of 5:55 minute-miles.  Not bad for an old fart!  So again, my advise to you is... first of all... you are in the right place... you are doing the right things, by exercising and taking care of yourself.  Second, really... forget about 'people' and  what they 'think'... believe me... this is more about you.. worrying about what people say.  Bottom line.. most people don't care.. or they are in the gym doing their own thing.  Third.. pace yourself... you are unique.. so you will advance at your own pace.. don't try to go too hard or long.. or fast at the beginning.  Remember, cardiovascular and muscular adaptations will take a little time... but you will be amaze if you keep it up.. where you will be next year... See ya at the races!
561245
start with running short distances, then walking a longer distance.  As you get into better shape, you shuld be able to run for longer.  Start off using a treadmill or running on dirt or grass, it is much easier on your joints than the pavement.  \n\nGood luck, and happy running.
21150
You can't do both. You need to choose between sprinting and distance. Which do you feel more comfortable running? Which are you better at (compared with other people doing it)?
105834
In training, try adding weights to your body when u run, ie. buy weight wrist and wrap around ur 4 limbs. Also, dun wear "aero dynamics" clothings when training. Try to achieve 12.2secs under these additional load and resistance.
341125
A float you a couple of suggestions.\n\nTake your shoes into a professional running store.  Let them watch you run.  Many of the better stores also have sophisticated tools to get a fix on your foot strike tendencies.  Being in the right shoe makes a big difference. \n\nIf you have flat feet, or pronate, supinate, or are a natural heel striker, they will get you in the right shoe.  It's also possible that you are bio-mechanically doing what you are built for.  If you are having pain, or other issues, and orthopedist could help.\n\nThe next thing is comfort.  Focus less on how you strike the ground, and more on your overall comfort and effciency.  Do you flail your arms?  Do you take unusually long strides?  Do you bounce?  The goal is to transmit your energy forward as best possible, spending little time in the air.\n\nA video camera is a great tool.  Even a friend can film you.  Have your friend shoot you running toward the camera, away from the camera, and from the side.  You can watch yourself, and if you have access to a coach, get some feedback.\n\nLast, the biggest part of running faster is sheer cadio-vascualr fitness.  You will get better over time.
655140
Jog two laps, walk a cooldown, sprint two laps, walk a cooldown. Each time increase your speed a little. This is also good for any type of running training - go fast then rest go fast then rest. Time yourself and give yourself goals, like two miles in 12 minutes or something good. I don't really know what a good cross country score would be but you can do it if you're just consistent in your training. Make sure to stretch thoroughly before everything though.
438869
me too....RUN AS MUCH AS YOU CAN AND WORK ON THE BASIC THINGS!!!!!!!! TRUST ME...YOU WILL RUN!!!!! and go to rec centers and play pick up games
256831
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
110878
Start off fast...always stay with the pack...find your energy shot (the part of the race in the last 200 to 100 meter where you get the last brust of enery to sprint) you have it just to pass the last girl or two. Look for it and once you find that blast it will be the best and you will lower your time.
424304
Start a running program.  I am actually starting this today. Your legs will look fabulous!