If you want to improve, you need to look at everything you are doing. First of all, what you eat the night prior and morning (if you eat before you run) will also make a difference. Most people tend to eat lightweight, non-greasy meals before running. I have seen many, many runners who want to excel on a run eat a salad and light spagetti dinner prior to their runs. Fruit is also good. Drink lots and lots of water. You will need it. If you are getting cramps, (which slow you down) it is because you are not drinking enough water. Refrain from soda.
Stretch first!! Some of the worst injuries are because people just took off running without proper stretching. It doesn't matter if you are running 1K or 10K, make sure you stretch. Stretch from head to toe. Start with your head/neck and work your stretches all the way to your feet. Once you have finished your run, walk a lap and then complete a cool down. This will decrease the chance of you pulling something and no longer being able to run.
Now for your training. If you are merely running the same speed and not trying to "push" yourself during your run, it is going to take you longer than if you add some speed intervals to your work out. Never stop and walk. Even if you have to run slower just do that. Put it in your mind to "never quit". Always keep running.
For speed intervals, you can run your regular distance, but add speed when going from pole to pole or one lap at full pace then back to your regular pace. Do this as much as possible. You will find that your run time will decrease.
Finally, I am sure you know this already, but here are some other small pointers. Always breath through your nose and out your mouth. This allows you to bring in more oxygen into your body and you can breath better and hence increase your bloodflow and speed up a bit.
Make sure you have appropriate running attire. You should wear a sports bra, and if you feel you need it get some running shorts - so you have less friction. Your shoes should be appropriate for running too. There are different types for different foot types. You can go to a specialty shop and they can look to see if you are flat footed or have a high arch. This could effect the way you run. Some people highly encourage toe shoes. I do not have any, but I know plenty of people who do and give them high ratings because they allow your foot to be the way it should be - without restrictions.
If you have long hair, tie it up - I know plenty of people who put it in a bun so that it isn't dancing around their shoulders which annoys them while running.
Although Cardio like dance and swimming are great to increase your heart rate, to improve your running capabilities, you really need to run.Running is a great release. Do it as often as you can. This allows you to think about your day and put things in perspective. If you really want to be a great, fast runner, you need to run often. If you are going from one building to the next, why not run. If you are going to a friends house, instead of your parents driving you, why not run.
Hope this helps. Good luck to you!
Eat yam and plantain everyday. Seriously the fastest Jamaican sprinters eat that, a lot of chicken too!
It dpnds on wah u take b4 u run...
Drugs work.
I am a 15 year old girl and run 3k every other day on the road with a time averaging about 22 minutes. Sometimes i run a 5k taking around 35 minutes. Also during school time i sprint at a track, swim for 1hr and dance for 3hr. I have been doing this running for a while and have entered a couple of 5k races finishing at 28 minutes. These stats have not changed in a couple of months. Why is it i dont seem to be getting any better? How can i get better? Why are my race times always so good compared to my normal running? And why is my 5k faster/km than 3k? Thanks for answering all my questions!! X x
