Run a Mile and a Half

In this article you will learn how to run a 2400 meter run well. This will help you improve your time at both the competitive and non-competitive level.

Steps

  1. Begin your day early. Sleeping in will leave you drowsy, or not up to your optimum alertness.
  2. For breakfast, eat plenty of fiber and Carbs. An example of a good breakfast on the day of the run/race is dry cereal, banana, muffin, and orange juice. This will provide potassium and fiber, along with carbs and vitamin C, which provides muscle strength. If you are running in the morning, the best quick breakfast is orange juice and a peanut butter only sandwich.
  3. Before the run, stretch out as much as possible. Make sure you at least stretch your thighs and calves.

  4. After stretching, do at least six 60-100 meter strides. This will get your blood pumping and your body warmed up.
  5. When all the runners are rounded at the starting line, try to be somewhere between the middle lane, and the furthest out lane, for being in one of the first lanes leaves you prone to being blocked at the start.
  6. Focus. Breathe. Calm down. Do exactly what the instructor tells you.
  7. At the sound of the gun, or whatever begins the race, stride to the general front area. Do not sprint, you will die out if you do. Being close to the front separates you from those who can not keep up, yet allows you to analyze the race. Once analyzed, which should take seconds, find someone whom you know you can keep up with.
  8. Stay directly behind him, her, or them. This is called drafting. Drafting is a method used by many runners, which breaks the wind from hitting the runner. This lets you save more energy, while the runner(s) ahead wear out.
  9. Keep this pace up for the first lap. If you can safely pass without wearing yourself out, do so now.
  10. On lap number two, slow down. The timekeeper will tell you your time. If you know what your time is, you are either running too fast, or you are running at a great pace for you. Adjust.
  11. Maintain this pace. Whether you are in first place, or you are in 10th, keep this pace until lap number five. The majority of runners in the race will slow down, for they most likely went too fast and will eventually wear out. You will eventually catch up, and you will stay ahead if you are in first.
  12. Speed up. This is the fifth lap. If you're in first, try to separate yourself even more. If you are behind, pick up the pace and ignore the pain. Your body will not want to speed up, but you will have to fight back. This is where the vitamin C and vitamin D kick in. Try to catch up to the person in front. After obtaining this objective, move on to the next person, and so on.
  13. This is it. Pick up your pace to threshold. This is where your body will want to slow down, and your thighs feel like lead. Threshold is a bit faster than race pace. If you are shooting for a record, or you are behind and need to catch up ASAP, then go to a pace just below sprinting.
  14. Release every last bit of energy. On the last 100-250 meters, depending on your capability, sprint with your heart. Keep your head facing forward, and move your legs rapidly, do not go for long strides.
  15. Finish till you pass the line. Whether or not you finish in first, keep sprinting past the line. Most runners tend to slow down in the last ten meters, hence a runner passes them.

  16. Keep walking. Keep moving. Don't stop. Cool down. Stretch. Assess. Pat yourself on the back, you did great. Talk to your coach. Head to every single player you raced and shake hands with them. Adding a "good race" wouldn't hurt.
  17. When at home, eat, shower, then sleep. You will feel much better when you wake up, and you will have improved due to racing, eating, and sleeping.
  18. Start practicing. After one day of rest, begin to practice again. Repeat process from step one.

Tips

  • Remember, always stretch before running and always pace yourself.
  • Remember, either you win at the heart, or you lose from the start.
  • Try not to look at the ground when running. It might make the run feel more tiring.
  • Work on your core (abs), this will help your entire body during the race, and you will run faster.
  • If you cramp, breathe in, and breath out for as long as possible. Repeat if needed.
  • Always drink water. As much as you can, but not too much everyday.
  • Breathe in through your nose, and out your mouth.
  • The faster you pump your arms, the faster you run.
  • When sprinting, point all your fingers straight.
  • Look ahead, you'll want to run faster to get to wherever you're looking. Soon enough you'll be at the finish line.
  • Breathe in at a steady pace. The most often chosen one is to breathe in for two steps, and breathe out for one.
  • Always do arm workouts.
  • Try to close the gap if the runner ahead does not plan on slowing down. Waiting till the last lap won't turn out well.

Warnings

  • Don't forget to stretch.
  • Don't draft on the last lap. This is where you run next to someone, or ahead of someone.
  • Never trick yourself into slowing down.
  • Don't try something new during the race. Save it for practice.
  • Don't talk. Focus on running.
  • Don't drink milk the day of.
  • Never get too close to a runner.
  • Don't be a bad sport. If someone is passing you, don't block their lane.
  • Don't ever cut off a racer.

Things You'll Need

  • Long distance track spikes/running shoes

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