Hope to get into my first marathon this autumn. Have already started some training, am now up to 10 miles in a time of 1:15. However, I need to improve my speed and gain more endurance over the next few months. Am also interested in any tips to avoid injury, have had dodgy knees in the past.
205101
http://www.marathon-training.net/indexx.html?index.html
424304
Start a running program.  I am actually starting this today. Your legs will look fabulous!
418678
yes- that is quite a good idea. you can alsoe try warming up for the first 5 minutes. then you can start pacing yourself in the next 5 mins. run flat out for the next 5 mins. then stand up while running fast for the next 5... then do your intervals as you please. good luck.\n\ndnt forget to stretch b4 and after- so that you'll wont be prone to accidents.
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)
577233
Actually, those are pretty good times, especially for a freshman. I ran a 58 400m my sophmore year (my first year running track). The good news is, if you can run a 61/ 2.21 as a freshman, you have some pretty good natural ability. Keep training, and the seconds will start to come off. Work hard, and you could even get below 50 for the 400m by your junior or senior year. Exciting, huh?
600999
I'm on my high school cross country team and I'll be a senior this year. Running is all about consistency. If you want to peak during your season, you have to train consistently almost everyday during the summer. My suggestion would be train till you can run 30 minutes non-stop comfortably. Remember to push yourself now and then. If you're too comfortable, you're not working hard enough thus you won't get better. When the season starts, be sure to really push yourself during practices. With this in mind, do not and I repeat do not forget to rest. Otherwise you'll really wear yourself out. In the end, you gotta keep running. If you rest properly and train wisely, you shouldn't be worn out. Endurance is built up little by little. You may be tired of running mentally... for example at the end of my season I'm usually asking myself why I choose to put myself through this, but the more you run, the better your endurance will be. I hope this makes sense. if not let me know and I'll try to make it clearer. happy running!
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
414269
Okay you have a whole year ahead of you.\nLets start with the pyramid: 1.Building endurance/strength.\nUsually I say run based on time, but if you are training for a marathon, you want base your runs on a weekly mile basis. Starting at fifty-sixty miles a week is okay(below average) but that should be where you start.\nCould winters(Nov-Dec) getting a lot of snow. Stick to training just with the bare limits, as in run outside only on good days, get to a gym otherwise. Use this time to work more on your oxygen in-take, and your abs. Remember form is a key essential, for it will effect your stomach.\nNext on the pyramid: The Ladder(Jan). Time to really transition your body, prepare it for the training you will have ahead of you. Already gone through tough ab workouts and perfecting the stomach. So now you can do training that involves more of the stomach, like eating and running, running then coming home to a quick meal, also now you should start getting urself use to eating specific meals, water intake, and all those little details that will effect you in the long run. The Ladder time is to focus on you(find out about your body) as to how you should train, eat, stretch, and run, you will know what you will have to do to improve to better times.\nNext step: Hell(Feb-May) for the next four months you should go through hills, building your miles up. Doing these miles on hills in higher altitude, that way it will help your lungs(once again oxygen intake) keep it simple with exercise of other parts of the body(as in weights if you do them, ab workouts, swimming). The key here is to never push yourself 100% in anything. Do it at a safe 70-75% ratio.\nNext pyramid step: Speed! Rocky Speed!(Jun-July) Miles are up, feeling strong, but are you that fast. Time to find out if all that work has come to do you good. Your body should be well ready for anything u throw at it(BRING IT ON!!!) I know ur probably impatient by now...these timed speed drills start with just doing 100m sprints, 100m cool and easy, and work urself all the way up to one mile. Then just do mile run times. Find out ur weakness, then find out about your race.\nNext step: Qualify(Aug) Find out before hand, do a race(doesn't have to be a marathon, training marathon - 18 miles...around there) and work from that. See what your times are, see where you had your problems. Did you push too hard on a hill, you didn't stick with that guy when he pushed and now u r three minutes behind him! Use it to focus as to where u will be in a big race, its always crowded, so try to relax and remember you've done ur work - you are ready.\nFinal step: Showtime(Sep-Oct) september u should be running three times a day if possible. Run in the morning, in the afternoon, at night. Run a half-hour to an hour each run. If you can't then save them for days off, and work more on your speed combined with your pace. Just how long you can manage this pace. Yeah Boston is famous for the heartbreak hill. You ain't scared, you're gonna show the hill whos boss. Time to start running with some friends and get the bravery in your heart. Whenever ur down in the race rub your heart(where ur wings are) and become the brave runner u always wanted to be. Time to find spots on the boston course where you will pick up - slow down. Obviously run the course to be ready for this.\nThen...October....show time.
636330
Extensive jogging on roads and other cemented areas can do damage to your knees because there is no "give" in cement and your feet just keep slamming against it.  A better place to run is on trails that are just dirt.  The dirt is better in terms of impact for your knees.  As far as how long you can run, it really depends on how in shape you are.  Don't overdo it on the first day.  Listen to your body on that one.
587781
I am a freshmen girl that ran xc and track. That is a really good time for an 11 year old. Personally, I think that is far too young to run at her best time. She seems committed though, which is great and will help her out a lot. Just tell her to push herself in practice, and it will definitely pay off, especially at the end of the season. I know this from experience, because I dropped from a 2:48 to a 2:24 in the 800 in one season!
613443
Yes... Save your knees!!!!! Running shoes are the most important training tool a runner can have. Heavier shoes can put stress on your ligaments and joints. Running shoes are designed to take the stress and properly support your feet and legs during running. \n\nafter a while the spring will be pounded out of your running shoes. even though you will still have more cushion than running barefoot, the stress on your knees can be great enough to cause damage over time.  Ideally you should change your shoes every 3 months or 300 miles depending on your training volume. realistically if you can update your shoes twice a year you will probably be alright. But make sure you buy the right shoe for the terrain. I wouldn't recommend using a trail running shoe for a track or road race.\nbest of luck to you.
163091
Here is some advice I previously posted to another 400m runner.\n\nIf you aren't already running 600m in your workout, add them once a week. They build up your strength and help you maintain your speed over that last 100m.  Not knowing your ability, I would say try to run them going out the first 400 at a pace 5-10 seconds slower than your best 400m and then concentrate on staying strong to the finish.\n\nI would also to workouts with multiple 400s, 5-10 seconds slower than your best 400 time, or multiple 200s, a second or two faster than your 400m pace.\n\nYou might also try running shorter intevals up a long hill. Back in the 60's, the UCLA team used to run 400s up a long hill. They had the best 4x400 team in the country back then, so the there is evidence that the workouts did some good. \n\nYou need to learn how to run the race correctly. I break the race down into 4 100s. For most of the first 100, you should be accelerating smoothly to your "cruising pace", running hard, but not sprinting all out. The 2nd and 3rd 100s, should be fast, but relaxed. The last 100 is where your strength will have to kick in. You are going to start to feel like someone dropped a weight on your back. We used to say "The bear got him" when we'd watch it happen to a runner in a big way.\n \nYou'll need to focus on keeping you knees going straight forward. They will want to go off at an angle.  Keep your arms swinging straight ahead. Some runners feel it helps them to exagerate their armswing as it helps keep their legs going.  \n\nRelax your face and jaw. Don't grimace. When you do, it thightens up first your face, then your neck and shoulders.\n\nAfter a hard run, do a lot of stretching. You've got to have a full range of motion to have a smooth, effortless stride.\n\nI always recommend Bob Anderson's stretching book, it's a classic: http://www.amazon.com/gp/product/0936070226/002-4340010-1751209&#92;
660618
I'm doing a lot of core work lately and finding that it really helps me in longer distances - makes my inner shock absorbers happy when they've been properly trained before a race.\n\nThe yoga answer is a good one too - I don't do it myself, but I'm actually considering starting because of the running benefits.
313929
Been there, done that ( a few times). You just have to get back on the horse and do it again. I let myself slip back into old eating habits and quit running. I decided in January to get back in shape (yet again), and signed up to run a half-marathon. It was hard, but the race is this weekend, and have lost over thirty pounds and I am fit and happy again ( and only about 10 pounds away from my goal weight, which will be the least I have been in over 20 years)
563624
Congrats on running your first half!\n\nIf you push the half hard...it will take a week to recover if you are in good shape. So yes you could run and probably do ok. Chances are you won't do as well as the first, but you can absolutely finish. Will you survive??? Hell yes! You will be amazed at what your body can do if you eat and train right!\n\nGet a massage or focus on stretching AND RUN between the two halves. You don't want to do speed work, but do try to do active recovery.\n\nGood luck!
500241
Do you train hard? Are you well conditioned and have a desire to do well? Anyone who works hard, puts in their time, is competing at a high level to win is an athelete! I cant run a marathon but give me a puck and stick and I am a pretty good hockey player. I consider myself an athelete yet there is no way I could compete with you in a marathon. So YES you are clearly an athelete! Good luck, I hope you do well and more important enjoy it!
510226
You should regularly try running uphill paths for training followed by a sprint workout after you reach the top (if there is space) a few times a week.  You need to properly eat, making sure you drink lots of water (no gatorade or other sports drinks because of sugar).   Don't eat red meat before race.  Practice is important and sprinters need to run everday alternating between difficult and moderate workouts betwen days.   Plenty of stretching is vital, too. \n\nTechniquewise, I cannot show you how to properly sprint but advise you to seek good technique advice to maximize your potential.  Also, it helps to work on practice getting out of the blocks because you can make or break getting a good time with how you get out.  I always start out low and gradually get more upright as get out (you might already know this though)\n\nEver heard of "Strength" (or Spud Webb's "Jump Soles") training shoes?  These shoes actually help you to have a better vertical jump but it also helps you have better sprint times (ie. 40 yd dash).  I haven't tried these but I heard they do work to a certain degree.\n\nLastly, believe in yourself and push yourself to the limit (I don't feel ashame for running myself so hard into throwing up every once in a while during practice).  The most important thing is to have heart!   Good Luck