We have to run the mile tommorow and I'm pretty bad. In fall when we ran it I got 12:46 I want to do alot better this time. We are not allowed to bring music or water so How can I make myself run better and longer? What foods should I eat for breakfast and what foods at lunch?
Answer:
Eating before you run helps prevent hypoglycemia (low blood sugar), stave off hunger, fuel your muscles and give mental assurance that your body is well fueled. Depending on what you're running, what you eat during and after can also be very important.
Instructions
Difficulty: Moderately Easy
Steps
1Step OneEat high-carbohydrate meals daily to keep your muscles fueled.
2Step TwoAvoid sugary foods, such as candy and soda, within an hour before hard exercise. Instead, choose high-starch, low-fat foods - bread, crackers and pasta - since they tend to digest easily.
3Step ThreeAllow adequate time for digestion - three to four hours for a large meal, two to three hours for a smaller meal and less than an hour for a small snack.
4Step FourStick with liquid foods if digestion is a problem.
5Step FiveEat familiar foods before a race. Don't try anything new.
6Step SixConsume sports gels or sports drinks during your workout or race if you're running 90 minutes or more. Make sure you drink plenty of fluids throughout.
7Step SevenReplenish immediately after exercise with a glass of juice or other high-carbohydrate foods. Follow up with a high-carbohydrate meal, especially after a race or hard workout.
Tips %26 Warnings
Don't eat before a race if it makes you nervous. Instead, eat extra the night before.
Bring nonperishable foods - bananas, dried fruit or bagels - if you're traveling to a run and won't be able to eat immediately after the workout or race.
Use high-carbohydrate sports drinks to supplement a healthy diet, not to consume as a food replacement
Streach and do a warmup, keep pushing your self during the run. Other than that pratice every other day for half hour and you will get better.
only way to get better is practice, and you don't have enough time to practice, you waited too long, no food is going to knock 2 or 3 minutes off your time. better luck next time, because you can't get that much better in less than 24 hours.
I'd say get lighter running tennis shoes and try an energy drink b4 you go so you'll be hyped up. oh yeah don't 4 get 2 stretch
streatch pick one person to stay in back of the hole time breath in through your nose out through your mouth focus have a song playing in your head and on the last lap when you are just about finished give it all you got
Its only a mile, so you shouldn't need water, other than being normally hydrated before you start. I would hope you could survive that long without wires coming out of your ears. I manage 12 hours worth of Ironman without them..As for food, just avoid eating heavy, or anything greasy that's going to come back on you. Its not long enough that you have to worry about depletion, so no need to eat anything special.As for pacing, just slow and steady the first two quarters, speed up a bit the third, then light it up on the last.
It is almost impossible to run noticeably faster within a day.At Ohio State University, football coach Woody Hayes installed a 40 yard ramp behind the end zone, at something like a 25-degree incline. But instead of running up the ramp to build strength, his players ran down the ramp to build speed.By runnning downhill on a long gradient you 1.)lengthen your stride, which is important in running faster and 2.) every step going downhill is a plyometric excercise.
A plyometric excercise is a type of excercise that uses explosive movements to develop muscular power.
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just look a few feet ahead of you and just think "ok. i just have to get that far" and then when you get that far, just do that again! i know i know, it souds stupid, but it really works! try it.
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