I want to start jogging, and possibly join track and field at college in Fall 2007, but am worried about injuries.  I've heard that injuries are preventable with stretching before your jog/run.  True?  If so, how much time would you recommend?
205982
Make sure you warm up _before_ you stretch.  You should not stretch a cold muscle.  Stretching cold makes you more prone to injury.  So, after warming up with a quick walk or light jog, then stretch for about 5 minutes.  I find stretching after running to be more important.\n\nAlso, don't try to do too much too soon.  Increase your distance by about 10% each week.  This is a good rule of thumb to prevent injury.
421018
people are idiots. start off slow. if u can only do a lap do it as fast as u can and take a break. watever u do dont give up. it takes about two weeks to get into a rythym and start liking it. a good motivator is to run with someone that already runs. build up slowly and try to ignore little aches and pains. if it is severe injuries go ot the doctors and take a little break off
559167
It is definitely possible.  I have run track throughout high school and the first year of college, and I never really actually started training hard until the fall.  Track is a spring sport, so training really doesn't start until around January.  If you are interested in cross country as well, then you should start training now.  But it really does not take long at all to get into shape, and it only takes a few weeks after that to peak, and you really don't want that happening until the season starts.  There is only a small window of time that you remain in top condition, so it's important that that happens during season.\n\nIf you start training now, you should be more than fine.  I have always been given thirty to forty minute runs for summer work outs, and twice a week I do interval training, and one day with rest.  Go out for the team, by all means.  You should have no problem at all if you start training now.
324240
running is an impact sport though not as bad as boxing or contacts. Don't start off running 6-7 minutes straight. Instead only run for about 2-4 minutes, walk for a few -3 and run a little more again. Don't try to run a mile the first day out because you will hurt muscles that aren't used to running. Run a 1/4 mile, walk 1/4, run 1/4, walk 1/4. DO this for like 3 days a week for a week or two to build your resistance and muscle up. Afterwords, go to 1/2 run, 1/4 walk, 1/2 run, 1/4 walk. repeat this again for a week or 2. Don't add too much too soon becaue you'll make yourself prone to shin splints or stress fractures or ankle sprains or arch pains. Also, when you run, USE RUNNING SHOES. Not tennis shoes or basketball shoes. RUNNING SHOES. What kind depends on you but remember this, you get what you pay for with running shoes. when actually running, pace yourself and try to hit with the heal and roll the foot forward and kick off with teh toes and plant of foot. don't make your knees stiff either. Stand up straight and breath in through nose, exhale through mouth. breath in, three or four steps, breath out. Good Luck.
435592
At the high school level, the date we could actually start practicing was set by the state.  Months before that the coach got us together for conditioning.  We ran 220's (1/8th of a mile sprints) and it was a fantastic way to get the coach to notice if stayed at the front of the pack long before we got our hands on the ball.\n\nAt Junior College try outs, we did suicides, and again staying in front of the pack was a good way to get noticed by the coaches.  \n\nIf you can't run you may want to play baseball or something.
218167
start out by knowing your baseline-distance. Go for a run and see how far you can go. Use that distance as your starting point.\n\nFor weeks 1-8 you should run no less than 4 days per week.\n\nUsing 1 mile as a baseline example, increase your mileage by 1 mile per week for the first 7 weeks.\n\nOn week 8 drop back to 5 miles per run\n\nStarting on week 9 drop back to 3 days per week\n\nOn week 9 skip 8 miles, and do 10 miles per run\n\nweeks 10-13 continue with 10-12 miles per run (only 3 days per week)\n\nI think that after 13 weeks you'll feel comfortable enough to run 15 miles with some effor, but it will be possible.\n\ntry not to get discouraged and if it's possible find a running/work-out partner.\n\nin the first 8 weeks you should work on distance and not speed. This will help you to avoid injuries as your body gets used to the extra exertion.\n\nRemember to have fun and keep pushing yourself!
153332
Try running about 3 days a week to start.  Make one day "distance".  In your case, start it at about 2 miles and increaase to about 4.  If you can run 4 after 2 months, 1.5 won't seem like anything.  make a 2nd day a "speed" workout.  Fartleks, as previously described are good.  Another choice is to go run on a track.  Jog the turns and run harder or spring the straightaways.  That way your body learns to recover from running while you're still running.  The third day, just do something, anything to keep your body moving.
226611
If you do not stretch, then you could get seriously injured, as for your coach, try asking for some stretch time.GOOD LUCK!!!
42201
Try increasing your distance.  For fitness and weight loss, it would be good to run for about 30 minutes 3 - 4 times a week.  Don't do it suddenly--build up to that.  A good rule of thumb to not hurt yourself is to increase mileage by about 10% each week.
403483
Relax. That's the most important thing. My brother is a running coach and MA. Running all scholastic champion. He told me the most corniest thing but it works. "smell the flowers, blow out the candles." It's corny but it works. Breath in and then out. Don;t worry about running, concentrate on your breathing, not your running. You don't wanna hurt yourself
283403
Stretching muscles and stretching exercises will prevent injury and help prepare your body for the exercise to follow.  See the first site for exercise examples.\n\nStretching prepares your muscles for exercise. And when you include stretching as part of your overall exercise, it can boost your flexibility, balance and coordination. \n\nThe ideal finish to all sports are stretching exercises. These are essential both to avoid the muscle pains after a physical effort and to remain flexible. They also strengthen your muscles and prevent damage. \n\nSome pointers for stretching muscles:\n\nYour muscles must always be warmed up! \nIt is best to do muscle stretches after exercising. \nHold the stretched position for a count of 20. \nStretch each muscle at least twice. \nYou should feel the muscle being stretched but there should never be any pain. \nDon't overdo it!
518453
What kind of race are you entering?  Be more specific and resubmit your question again.  If you are referring to a specific distance run, its a little late depending on the distance.  If it is a 5K (3 miles) and you're young, you shouldn't worry too much.  Any distance beyond a 5K without any preparation will be a little difficult.  I hope this helps but the ambiguity of this quesiton makes it difficult to answer your quesiton more thoroughly.
70833
You can if you are sprinting and straining to run your fastest. But, it would be strange for a child to have this type of problem. Athletes who are constantly trying to develop their abilities tend to have these types injuries. Kids don't usually strain muscles by just running.
430244
Track and Field is my thing. Let me tell you b/c I ran in college. If you're running a quarter(400m) you should always attack the first curve and let your momentum carry you into the back stretch. Stride with the least amount of effort as possible all while maintaining the same speed. When you reach the home stretch, pump your arms and try to stay relaxed. Dont try to run faster b/c you won't and your muscles will cease. When your legs start to burn, try to increase your stride length b/c you will feel them tighten up. BUT, dont forget to keep your arms pumping coming home!!!!   Good luck and dont give up on this great sport.
194855
I infer from your question that you are out of shape. Start to  jog a little bit. One lap max. Wait until the next day to see how your body reacts. Sore? Hurt? The main thing is to start off slowly and little by little add the distance. Don't rush it. Run every other day. It is very important that you don't overdo it as pulled calf muscles take some time to heal. You only have a month. I would go to a representative soccer field to run. The first week take it easy. At the beginning of the second week run at least one lap and at the end of that week run two. Third week, begin by running three laps and end with four. Fourth week try to run 6 laps. In all this your goal is to make the distance not set land speed records. Before you run your 8 laps, take two days off. I am confident that once you are able to run 8 laps you will have no problem doing it in 20 minutes. The main thing is to avoid injury. If something doesn't feel right, rest that day. And remember, you can only do the best  you can do. Start day by day and you will be surprised how far you will progress.
198867
I'm a sprinter too, and i'm your age and also run the 100m dash. I always get my heart-rate up before I sprint. I do a couple of stideouts so I can get the adrenaline going. Then right when he says on your marks, I take a deep breath and go. Also when you run don't make a fist, keep your hands loose, it takes up energy when you clench them. I usually am in the 14 secs. \nMy coach told me to just keep lifting weights and that I"m only a freshman so as you get older your muscles get bigger and you get faster. So it will take some time, but for now just keep up the good work! :)
531894
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type