Run the Mile in Junior High

It's often required that you run the mile in Junior High. However, this isn't so easy for a lot of people, and they end up dreading it. You may find yourself falling behind, wondering how everyone else is doing it. Read this article and hopefully you won't feel that way again.

Steps

  1. Eat a good breakfast; not too heavy, not too light. Try toast, milk, and a banana. Jog around the block or at a nearby park every now and then.
  2. Make sure to stretch properly before and after the run.
  3. Take deep breaths. You need to oxygenate your blood. Cramps are parts of your body that don't have enough oxygen so make sure to take deep breathes in from your nose and out from your mouth. Try to get into a breathing pattern to regulate your breathing, give you something to concentrate on and set a pulse.
  4. Start with a slow pace. Get into a rhythm that works for you, try making a song out of it or a beat to keep you going (for example: thud thud thud breath breath etc.) Pace yourself. Don't sprint, then walk, sprint then walk, etc. This will lead to cramps. Keep a steady pace throughout the whole run and never stop.
  5. If you have a stomach cramp, slow your pace to an easy jog and push your elbow into the area of pain for a few seconds. Do not stop, as this messes up your rhythm.
  6. Will yourself on. You can do it! Make sure to be your physical best.
  7. Sprint at the end. You've got nothing to lose, it just improves your time a bit and could get you in front of that person who's been showing you their back for the entire jog. It will definitely be a push, but you're almost done, so you can cool down soon, and think that to yourself.

Tips

  • If someone passes you, don't worry about it, just keep a fast/steady pace, and stay about 10m behind them. On the last 50m-20m depending on how far ahead they are, sprint the last part to the finish line.
  • It also helps to get a good, energetic song stuck in your head. Usually your feet will naturally fall to the beat of the song.
  • Also, have a good breakfast in the morning. It's the most important meal of the day.
  • Don't look directly down (it prevents you from breathing as well).
  • Make sure not to eat or drink anything big right before you run. You will cramp up and want to stop running.
  • When you are feeling pain, momentarily close your eyes and don't stop running.
  • Before and during the mile, take deep breaths and think to yourself 'I can do it!' That will motivate you into thinking you actually can do it and it makes you try harder.
  • Go a bit slow at the beginning. That way you can finish at the end, and pass people because their energy is used up.
  • Drink a couple cups of water 40 minutes to an hour before the run. Do not drink too close to the start of the jog as this can cause cramps.
  • Run with a partner/friend that is slightly faster than you. He/she will push you to go faster.
  • Don't run with a friend who will slow you down or distract you from your goal.
  • Aim to run to something about 10 meters away, a tree for example. When you have reached that area, then move on to another thing. Before you know it, you may have made a lot of ground.
  • Find something to run for, something to persuade you. A girl/boy you like, etc.
  • If you want a good time, you should feel mildly uncomfortable for the first two laps and then pick up the pace for the last two.
  • Sprint only for the last 100 meters. Do not sprint the whole last lap for this will make you want to stop or start walking before you finish the mile.
  • Keep in mind, this is not a race, unless you're being timed or taking a state fitness test. Go at your own pace, and don't worry if your pace isn't what everyone else is at.
  • Another method is to watch the ground as you run. That way, you're not tiring yourself out thinking, 'Just three more times around' or something to that effect. This method really works for a lot of people. But be careful not to bump into other people or objects. This method may cause you to shorten your stride, and slow down.
  • Inhale through your nose and exhale through your mouth.
  • When you're done and you can't breathe don't bend over. Put your arms above your head. It'll get your breathing pace back to normal quickly and stretch out your muscle.
  • Make sure that you train at least twice a week.

Warnings

  • Don't stop running if you have cramps, instead slow the pace down but at a steady pace throughout.
  • Don't overdo it, especially if you have asthma problems.
  • Do not flex or strain your arms when you run. They'll get sore and it takes more energy to run with your arms by your side.
  • If you have an injury, be careful not to put too much strain on it. If it is very painful it would probably be a good idea to stop.

Things You'll Need

  • Good running shoes- make sure they're soft and comfortable. Old or poor-support shoes can lead to your feet being sore during the jog.
  • Also carry a bottle of water when training, it will cool you down and replenish your energy.
  • A little of practice can help too.
  • If you can, bring your phone so you can listen to music.

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