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How do I run a fast mile?

How can you run a mile without stopping, fast as you can, on a track?

  • I am 13 years old, not a runner at all, and have to run a mile at school for physical testing. We run 1/2 mile, then a full mile, then 1/2 mile again. (Not all in one day.) We aren't allowed to carry water bottles, and only have a couple minutes to stretch before running. We run these tomorrow, Friday, and Monday. When I run I get a major side ache on my left, no matter how many breathing exercises I do and I also get some cramps in my calf's. I would like a good stretching routine that only takes two or three minutes and any tips on how to not get these side aches and leg cramps. Any suggestions are good, and I'll try anything!

  • Answer:

    Well, I can think of two reasons as to why you may receive cramps in your calves. One possibility is that you have a potassium deficiency which can be rectified rather easily by increasing potassium intake (eat bananas and other high potassium foods). The other, and more likely, possibility is that your calve muscles are underdeveloped for the task at hand. If that is the case, then there is no miracle stretching regime to fix it, you will just have to improve the strength and condition of the muscles, something that can not be done in the limited time you have available. If your calves are weak, you are going to get leg cramps, it is unavoidable, but they can be lessened by following a FULL BODY stretching regime. Do NOT just stretch your legs, that is just asking for an injury, you have to stretch everything. As for the sore lungs, that is the result of not exercising regularly. Not much you can do about this. That 'burning' sensation is your lungs stretching. The only way to make it "go away" is to run regularly.

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Yes, before you race, take deep breaths to open up your lungs, and stretch out your legs (and back, and neck, and everything else) as much as you possibly can. Then, while running, do not try to run as fast as you can. At least not at a full on sprint. You will be worn out before your halfway done with your first lap. Just run as fast as you can that you know that you will be able to keep up. Its even better to jog at a slow pace. For the last two laps, you are going to want to run as fast as possible (once again at the fastest pace that you can do) without you ever walking. Most of all: Push yourself to as far as you can go. When you think that you are going fast enough, try to boost it a little bit. It helps to run with someone who is slightly faster than you. And practice, even if you do not have much time. Luck to you.

Liam Hank

u don't have to run really fast, just pace yourself. Like, bring a watch. Say your goal is 8 minutes. After the first lap, look at your watch or a timer and if it is 2 minutes or under, you are right on track. If you are over at like 2:10, you need to step it up. If your goal is 6 minutes, each lap in 1:30, assuming there are 4 laps. Oh, btdubs, u r gonna have pain no matter what u do. My best tip is drink a lot, but 2 hours before your race.

Jasmyn

what your doing is adjusting your pace too quickly for cramps. try walking/jumping jacks to get your heart rate up. and pace yourself. just put your foot against a wall and lean in to stretch your calves.

matt wazowski

Run around the track 4 times.

writerdog_99

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