Run a Mile Race

Have you ever wanted to run that school mile faster? Or wanted to run your track mile faster? Maybe you are racing someone in the mile, and you want to win. Below are some tips to help you with this.

Steps

  1. Get ready mentally. If you think you can't run a fast mile, then you probably won't. Think positive thoughts, especially while you're running, and have someone in your family, or maybe just a friend, tell you positive things. (i.e "this race is all yours!" "That kid in the red is your only competition, but you can leave him in the dust.") You will be surprised how much faster you will run with positive thoughts in your head.
  2. Take care of yourself. Your mind is most of it but your body is important too. If your muscles are tight, your legs are hurting and you didn't stretch, you are probably not going to do very well. Always stretch before the race! This is important for any race. Your legs are one of the most important parts to stretch, but make sure you stretch your whole body before the run. You'd be surprised at how tired and sore your arms could get while running!
  3. Have a plan. As stated before, your mind plays a huge part in the race, so tell yourself what you are going to do. The mile is considered distance running so tell yourself your plan (i.e, "I'm going to sprint the first 150 meters to get ahead, and keep a solid pace the rest of the race." or "I'm going to take it easy in the beginning and pass people during the race, then sprint the last 200 meters or so."
  4. Stay hydrated. Water is one of the most important part of race preparation. Do not drink Gatorade before a race; the sugars will cause your body to slow down in the middle of the race. You should drink water throughout the day of the race, but not too much or you will get a cramp. Generally drink about 30-35% of you daily water needs before a race or about 3 or 4 cups of water.
  5. Once the race starts, stick to your plan. If you decided to sprint out at the beginning and someone passes you, tell yourself, "He will die off before the race ends." Or at the beginning if you take it easy and pass people and a few are too fast, say to yourself " I'll catch them at the end."
  6. In the middle of the race, stick to passing people one at a time. Have a place and a time goal for yourself. If you wanted to finish 3rd at the worst with a time of 6:00 or better, and you are at 5th and you're at a pace for 5:50, you should keep your pace until the end then sprint to get to 3rd.
  7. If there is a little lead on you and the person ahead of you , take some time, run a little faster in the straight areas and where off some time in between you, because the guy in front of you is going to take it easy thinking you'll never catch up. Don't kill yourself though, because if he isn't running hard he is saving energy for the end. So you'll need some energy to pass him.
  8. Regardless of your plan, the last 200 meters should be your fastest, use all the energy you have left and go for it. Just remember, when you're running and you begin to get tired, just keep going, remembering that you can do it. At the end, as soon as you see the finish line in front of you, sprint towards it. You can do this!



Tips

  • Drink plenty of water and stay positive. If you aren't positive, nothing can be accomplished.
  • Pass them one at a time and don't slow down. Keeping your pace will mentally destroy an opponent.
  • Sprinting during the final 200m is a great way to make sure you use up all the energy possible during the race and shaving off a couple of seconds.
  • If the next person ahead of you is 100-200m ahead of you, try to catch up to him slowly. This will allow you to measure yourself if you can actually overtake your opponent, if not, make the necessary adjustments.
  • Run with a partner that will encourage you to run faster or longer without stopping. If you can't push yourself to keep up the pace, someone else might be able to!
  • Keep an even pace. If someone starts to pass you, don't freak out and sprint a few feet ahead! You will get off track (and lose your pace) which will make it harder for you to win the race. You'll pass them eventually!
  • At the end, congratulate your opponents regardless of where they finish.

Warnings

  • Don't forget to stay fit physically and mentally.
  • Don't get down on yourself.
  • Don't think just because he has been better in the past that they are still better now.
  • Never be unsportsmanlike.
  • If you are injured or are feeling a lot of pain when you run, don't run! You could make the injury worse or get extremely hurt.

Things You'll Need

  • A strong mind
  • Running experience
  • Running shoes
  • Water
  • Training
  • Stretches

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