i ahve racein 3 weeks i need smoe tips:?
958154
My biggest tip would be to learn how to type better so that people understand what you are asking.
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.
274707
Begin with an 800 meter jog to get warm...follow this with some streching for about 20 minutes....then do some barefooted sprints in the grass(this will condition muscles in the foot that are not normaly used when wearing shoes)by running 100 meters then walking back...do this at about 7/8 speed and concentrate on your length of stride...about 10 should do....Next go to the bleachers and do 15 minutes of bleacher hops/runs...alternate between hopping and running the bleachers....for a cool down go do some block work....practice perfecting your reaction time in the blocks...work on control, height, and stride....Next finish with a series of run/walk 600s....about 4 should do nicely....it is always best to train slightly above your race distance...cool down by walking long stride a half mile////weight training is a seprate issue and should be done  about 6 hours appart from running workout....last....take a shower...you probably stink
1186588
Try to work out a bit. Sometimes people will need a 'break in' period where they are getting their muscles used to the long distance, so working out will help. Try to get some speed work in too, such as 800s or 600s at a fast pace. This will help your 'kick' at the end of the long race. \n\nGood luck!
1050773
The above posts are pretty much right, but don't get into any mileage too quickly.  Ideally, you'll want to start out at slightly less than the most miles/ week you've ever done, and not increase by more than 20% per week.  Also take a low week once ever three or four.  \n\nI posted the following for someone else who asked the same question:\n\nVery gradual mileage build up over time. Each summer top out at more weekly mileage than you did the previous summer. Ideally in HS you'll be running around 5 days per week. Make sure of course that you're having fun while doing it, and don't worry too much about how fast you're doing it, and of course avoid doing it all at full speed. These runs should all be at conversational paces, a pace that you feel you could do an extra mile or two of without having any difficulty. As long as the volume is there, you'll get a lot more out of workouts once the season starts than people who did less training over the summer.\n\nOther suggestions I'd have would be to make sure that you get into this training very gradually, starting as infrequently as once every three days, with bike rides, or something else fun and active to fill in the gaps, and to get you some additional aerobic conditioning. Once you're fully in the swing of things, I'd avoid doing many runs shorter than your goal race distance (this is reasonable for XC, not reasonable later in life when you're training for marathons).\n\nMake sure you also have good shoes for this training. Nothing spoils a summer of hard work like a stress fracture from old shoes. On top of that, get any injuries fixed asap, rather than letting them drag out.\n\nLastly, from personal experience, I've raced best when I've been very confident that I was prepared to race well, rather than being really fired up for it. If you put in the time over the summer, you'll be able to step up to the starting line calm, cool and collected, because you know that this is the easy part, the hard part is behind you. Sorry if this was long winded, distance running is sort of my passion.
621437
About an hour before the race sit down and close your eyes. Visualize yourself running the race. Picture yourself running on every part of the track. Picture yourself picking up the pace when you need to and see yourself beating your opponents. When it comes to race time, the race isn't as intimidating because you just visualized it and you know what you need to do. It works, I promise. After your visualization, it's go-time. Warm up and listen to your fav music while you jog/stretch. Good luck. Remember being nervous is good. If you aren't nervous, you won't win.
588168
run. get to the point where you are running at least 40 minutes and preferably over an hour. do that at least 4 days a week. eat better. eat less. start lifting weights in addtion to running. your body will change, it will have no choice...
663980
It depends how fit you already are!\n\nIf you are not fit you need to allow at least 12 weeks training  time prior to competing.\n\nIn the first 2 weeks you should run 4 times a week then go to 5 times a week for for remainder of time - do not run 7 days a week - have two days off - one in the middle and one at end of week to blob and relax.\n\nIf you can monitor your pulse rate try to run at a level where you pulse is in the range  of 135 to 160 - less is too slow a pace and more is too fast a pace.\n\nIn your first week try to run 1 miles - 3 miles - 1 miles - 4 miles.\n\nIn week 2  try 2 miles - 4 miles - 2 miles - 4 miles - 5 miles.\n\nEach week therafter try and add 1 mile to each run so by week 11 you will run - 11 miles - 13 miles - 11 miles - 13 miles - 14 miles.\n\n\nAssuming you will compete at the end of week 12 - then in week 12 run 14 miles - 10 miles then nothing for the rest of the week until day of competition.
1090221
Start of by walking regularly-brisk if possible.  Then move to a walk/jog rotation. Shoot for jogging constantly for 15 minutes, jog or walk to the point of being able to talk to someone, not out of breath.  Do this regulary(4-5 times/week). Try to incorporate lifting weights also.  Drink a lot of water and eat healthy!  DON'T take those stupid ephedra or other type of rapid weight loss crap. PLEASE. Also, if you can afford it, look into hiring a personal trainer, that's what we are here for! Good Luck!:-)
556335
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
43115
You need to work on your endurance. Go for a daily jog and slowly step up your distance. Strat with a mile and every two to three weeks add another mile. Try some insoles, I recommend Superfeet, you can find them at a hiking/outdoor store.
666997
Jog about 3 miles a day, 4 or 5 days a week. 4 weeks is ok. try to eliminate most of the crappy sugar from your diet if you can (soft drinks, candy bars, the obvious stuff). Eat plenty of protein (chicken, fish, beef). \nAlso, 2 or 3 times a week, do some interval training. You can look it up online, but it is basically training very hard (running, in this case) for a short period (15-20 seconds) then slowing down to a slower, maintainable pace (a jog) for about 30-45 seconds, then back to the intense pace for 15-20 seconds. Keep this up for 5 minutes or so. \nRest. On the days that you do this, try to do 2 sets a day. Interval training increases your anaerobic capacity. It will give you the ability to suddenly push very hard at the end or your 1.5 mile run, even though you may be winded.\nMake sure you REST on your rest days!!\nDon't overtrain. 4 weeks isn't enough to join the olympic team, but you can increase your fitness level a bit in that time.
475062
Start to carbo load for 3-4 days before the race.  Lots of pasta and rice.\n\nOnce the morning a mixture of slow and fast burning sugars, keep away from excessive fat.  Start with cereal and then a couple of bananas.\n\nDrink loads of water - dehydration can impair your performance by up to 20%.
20166
I answered a similar question before. here was my answer:\n\nwell, that all depends on what your age and experience level is, and wether you're shooting for a specific time or just trying to finish.\n\nI've done 4 marathons, with my best finish being 3:01 at the LA Marathon (a tough course). My training was geared towards a competitive person going for a good time. I ran between 65–80 miles a week.\n\nI'm guessing you are starting out, and this is probably your first marathon. here is my general advice (you should supplement it with other research to tailor it specifically for your needs):\n\ngive yourself 5–6 months to train. 6 if you are starting from zero. what you will be doing is training your body to handle all the mileage. start slow. buy yourself a heart rate monitor and use it religiously. it will be your good friend during your training. you should generally be running at about 70% of your max heartrate (HR). My max was about 200 bpm, so most of my runs were around 140–150 bpm. Estimate what your max is. (there are a couple ways of doing that, like subtracting your age from 227). stay within your 70% zone. that zone is going to feel painfully slow at first, maybe even close to walking. but as your conditioning improves, you will start to run faster at the same HR.\n\nassuming you are starting from zero, start running 3 miles, 3x a week. the week after, make it 4x a week. the week after, make one of those days a longer run of 5 miles. assuming the race you've picked is on a sunday (most are), your long runs should be on sundays. these will become your most important runs.\n\nyou should aim to run no less than 5 days a week, and 6 is better. at first, you may only be running 3-4 days a week, but you should slowly work your way up to 5 and 6 days.\n\nin your training, a good rule of thumb is to increase your mileage by 10% every week. So if you do 20 miles one week, do 22-23 the next, and so on. everyone is different about how much mileage they can handle, but if you do it slowly, you should be able to handle 50 miles a week at your peak. I would recommend no less for a marathon. try to get a good 8 weeks at this peak mileage, during which your long runs will be about 16-22 miles. do about 2-3 20+ mile runs to get used to the longer distances. be sure to eat and drink during these runs, or you will be in a world of hurt.\n\nevery three weeks, step down the training. so for example, do weeks of 20, 23, and 26. then do one week at 18. then start again at 26 and ramp up again. these intermittent weeks of lower mileage give your body a chance to catch up and adapt to the training. you must realize that your body will be going through physical changes during your training, like losing weight and improving cardiovascular fitness. you have to give your body time to adapt.\n\nIMPORTANT: the temptation to run too fast or build up mileage too quickly is dangerous! you may feel bored, but 6 months is a long time. you need to take it slow and let your body get used to the mileage. I guarantee there will be weeks when you feel very sore, and this is your body adapting to the training. listen to your body! a little soreness is normal, but pain is not. also, if both legs/knees/ankles are sore, that's a good sign. if only one hurts, this could be an injury in the making, so be careful.\n\nthat should get you going pretty well. use this as a starting point and tailor your training. if you can handle it, do more mileage. listen to your body. there's no use running when you're hurt or sick (I've broken this rule countless times, you just end up NOT running for a long time, eventually)\n\ngood luck.
480025
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!
405034
Conditioning & practice.\n\nRun long distances to up your endurance.  You should be running for 20+ minutes strait every other day.  This will get your heart rate up and keep it there for the 20 minutes.  You should start to see improvement in a couple of weeks.\n\nTry to find your best pace to go as fast as you can through the whole length of the race.
744016
What's your long run like?  If your long run is round 10 miles you'll probably be fine.  What's your goal,  just to finish or do you have a PR in mind?\n\nIf you have other forms of exercise and are in good shape, you'll be fine. Other wise I would bump up my mileage over the next few weeks, and then taper for the race.  Try and do at least one 13 mile run a few weeks before you half.