How can I improve my time on the hurdles?
961077
A starting block would be good. To help your leg, go to a track-field and practice jumping over posts or fences!\n\nGood-Luck!
925363
If you are running a fixed distance the only way you can get a better time is to run faster.  You are stuck with the equation that time equals distance divided by speed.  So, whatever you can do to increase your speed will lower the time it takes.
615253
Do more wind sprints and drink plenty of pinapple juice on the day you race.\n\n-J
529397
If you ride regularly and average 10 or more hours a week, I would recommend a half mile hill to do repeats on.  Any hill that is driveable is bikable.  Do it only once or twice the first time, and every two times after that, increase the repetition by one.  Give yourself a 45 second break in between the repeats after you coast down to the bottom.  When you are able to effectively ride it 10-15 times, find a longer hill and start the cycle over, although you don't have to neccesarily start back at 1 or 2 times.  That will help your endurance.  If you want more power during sprints, you can find a steeper hill of roughly the same length.  Hope this helps!
1161781
whatever you do, always remember what time you have trained for. if you go into a race thinking OH MAN I FEEL GREAT and start way faster than you have trained at, ever, it will soon come to a miserable slowdown. Better to start a little too slow and end strong, passing people who have made a pacing error.\n\nAlso, try to practice core stability training into your non running workouts, good posture helps you breathe better and good balance will keep you on your feet. \n\nManners: be sensitive to how people can be about telling their times at a race. I always say, did you meet your goal today? instead of what was your time?? if you really want to know a time, check the results sheet later....
1035603
Make sure to wear a helmet and shoes.\n\nStart at a slow speed. You will pick up speed as you go. Pull up on the handle bars and at the same time do a strong pedal. Be careful not to pull over.  Make sure you are standing up. Any fat tire (mountain bike type) would do. The higher the handle bars the easier. Once up, try not to pedal too fast, just fast enough to keep the front end up. The more you practice, the further you can go. Try to compete against your friends.
389961
Try running further and further every single time. I think you should also increase the amount of days you run like first once a week thentwice and so on
60669
daily stretching, light weight workout, daily runing\nlay off the junk food, get plenty of sleep, find someone to take some pitches from you. start slow 25 or so build up your endurance, work on location of pitches and variance of speed.
949826
There are two other things that I would suggest, in addition to the things that already been mentioned.  First, I would consider swimming some laps on a regular basis.  Spend 30 minutes, three times a week to really help build up your core (from an endurance standpoint).  Of course, this assumes that you are able to swim and have regular access to a pool.\n\nThe second thing I would recommend is to spend some time climbing.  Nothing kicks you in the butt more, but builds you quicker than climbing.  Don't be afraid of climbing, or of riding in the wind.  If you want to get stronger, embrace both of them.  Just put both at the beginning of your rides where you can, and spend the latter part of your ride cooling down to work out the lactic acid.   Don't "mash" the pedals in high gears.  Lower your gears and use a higher rpm for both climbing and wind resistance.  You want to make yourself stronger, not blow out your knees.  In the spring, I always hit a park not far from me which has small hills in it, but I can do them over and over again. \n\nIf you are going to do weight training, then be sure to be using proper technique, beginning with lower weights and more reps.  After you have built a good foundation, then look at increasing weight and fewer reps.  If you wind up doing lunges or squats, never allow your thighs to go below parallel to the ground.  If you can keep your knees at 90 degrees or less, that is a good thing.\n\nGood luck!
895854
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
372362
You've practised, you have your times all down, you know you can make it. So it is time to believe in yourself. Take your time and meditate, or pray before the show starts. So once you're out there enjoy your run, run like hell and give a show! I know about competing under pressure, though in a different sport (dressage). A trick that works for me is consciously thinking about every step I'm going through and making it the best, (forgetting the rest) and on the other hand performing for my public, giving 'em a show! I hope something works for you. Good luck!
763813
See the answer I gave to Tyson who asked the same question only a couple of days ago.\nHere was my answer, try these\nbasic speed training are assisted and resisted speed training. Assisted training (also called overspeed training helps to improve stride frequency. Resisted speed training helps to improve speed-strength and stride length. to improve your speed off the mark and acceleration. \nA typical session may consist of approximately 5 sets of 10 reps\n\ntry some of these sprinting technique drills like these could help improve your technique\nRaise Knees: 10 meters - jog - 10 meters - rest\nSprint 10 meters concentrating on raising knees as higher than normal. Jog for 10 meters and then sprint for 10 meters and rest. \n\nFast Knee Pick Ups: 10 meters - jog - 10 meters - rest\nJogging on the spot raise your knees to waist height while emphasising arm action. Move forward 10 meters with this action concentrating on the number of ground contacts rather than how fast you cover the distance. Try to get as many ground contacts as possible. \n\nFlicks: 10 meters - jog - 10 meters - rest\nWhile sprinting over 10 meters concentrate on flicking your heels up to touch your butt. \n\nLeg Speed: 60 meters\nThis is a normal sprint over 60 meters except all of your focus should be on your legs. Try to gauge the optimum leg speed for you by taking different stride lengths to see which yields the best results. \n\nHigh Hops: 3 x 40 meters\nBound from one foot to the other. The action is similar to skipping except your are trying to gain as much height as possible and stay in the air for as long as possible. Remember to recover fully between attempts. \n\nElbow Drive: 40 meters\nSprint for 40 meters concentrating on driving your elbow in a straight line. Keep your elbows flexed at right angles while keeping your arms relaxed.\n\nSpeed And Agility Drills\n1. Basic Sprints\nSet 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. \nFor example... \nFace backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc. \n\n2. Rolling Start\nExactly the same as above except you jog for 10 meters before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well.
332609
Play more competitive competition with better teamates\n\nIdentify your weaknesses and construct strategies in improving your play in those areas\n\nIdentify oppononents main weakness and focus your training on those areas
1112567
As you can see, there are a lot of people who don't know squat about training. Practice, practice, practice is not an answer.\n\nI was a sprinter in college (back when they timed races with an sundial) . I'm going to give you links to web pages the look like they have sane workouts.\n\n    University California at Santa Clara\n    http://www2.ucsc.edu/slugtandfclub/sprin...\n\n    Central Park Track Club\n    http://www.centralparktc.org/trackies200...\n\nIn addition, you might want to do exercize that will increase you acceleration out of the blocks. Running hills or running against resistance like a bungy cord are exercizes that you might want to try. \n\nSomeone above said that you can't increase your stride length. Well, you can. Improving your knee lift and the amount of thrust you get when you push off are going to increase your stride length.
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
56764
better management of your time. and work faster. actually.. you just have to  move faster... you probably get sidetracked most of the time
893221
Analysing your question, I think your objective is to achieve a good timing for 2.4km run. For runners, 2.4km is not considered long. Here are my tips for improving your timing for 2.4km:\n\na.   Get a running partner who can do about or better than   10mins to train with you. \nb.   Train on a longer distance than 2.4km, such as 5km, to         prepare yourself mentally\nc.   Train on gradients to build your muscles and endurance\nd.   Adopt a breathing techniques such as 2-in-1-out or 2-in-2-out or just the breathing rhythm comfortable to you\ne.   During running keep your mind occupied by concentrating   on the breathing rhythm or do counting 1 to 100 or         repeatedly sing songs in your mind. This is to prevent your         mind free to think of excuses to slow down\nf.    The first part of your run, say 400m, you should keep your     mouth closed so as not to dry your throat early\ng.   Remember to do deep breathing to stretch your lungs\n\nBefore each running, faithfully do the muscles stretching exercise from head to feet. Remember to stretch your muscles around your waist. These muscles help your body to be in upright position and they are usually forgotten by many in their stretching exercise. The 3 sets of stretching exercises are bending forward and backward, bending to the left down and then bending to the right down, and twist the body in upright position to the back first from the left and then from the right. Stay in each position to the count of 10. After the whole stretching exercise, take a light jog of few minutes to warm up your body so that it is ready to go when you step on the starting line. \n\nFor shoes, wear thick and soft cushion for training. But when it come to actual run, a pair of racing shoes is a must if you are serious about timing. Consult the serious runners and you should be able to get a pair suitable for you.\n\nNo drinking of water just before the run. The last intake should be 90mins ago. If you feel thirsty, take light sips. This is to prevent getting stitch during the run.\n\nHappy running,\n\nwisemale18@yahoo.com.sg