Can you give me tips for running and not getting cramps?

X

xxbabygurl

0
well, i just started my first year of high school (gr.8) and i have to run six laps every term by 19 minutes i think...each lap is like 400meters i think.
but when i ran the six laps for the first time yesterday, i got really bad cramps so i couldn't run and i got like a few seconds over 19 minutes. 8(
but you see, the problem is my p.e. was two blocks after lunch so maybe that's why i had cramps? but the next time i run, i think it'll be right after breakfast. i really want to run my six laps in 13-14 minutes!!!!!

but overall, my questions are: How do I run faster? and How do i NOT get cramps?
 
=)

Yes food caused it.

I suggest eat a ligh light meal, performance water etc. Try a banana? Also, try this once, Breath in deep and exhale, 3-5 times and see if it helps at all..
 
tglpgm said:
Yes food caused it.

I suggest eat a ligh light meal, performance water etc. Try a banana? Also, try this once, Breath in deep and exhale, 3-5 times and see if it helps at all..
Click to expand...

okay thanx! i'll try that next time i run six laps which is probably in around february-april? i forgot the exact date.
 
to run faster, you need to get used to the speed. It takes awhile to get there. First thing you need is a timing watch. Think of this. 6 laps in 19 minutes is 3 min 10 seconds per lap. Lets round down to 3minutes as the goal per lap. Thats 1 and a half minutes per half lap. Or 90 seconds per half lap. Time your running to match this speed and distance.
If You want to get the feeling of what it feels like to run 6 laps in 13 minutes, that would be 2 min 10 second laps. or 65 second half laps. Try doing half laps as close to the 65 second mark. Run a half lap, then walk a half lap, run a half lap then walk a half lap. Now compare that to running a 90 second half lap. Its quite a difference. You now have the speed you need to run embedded in your mind. Getting consistent with your laps will be your next goal. So if your training for this, your first objective is to be able to run the entire distance without stopping, pace yourself, try the 3 minute lap speed, go slow and finish. Once you hit that goal, the following day work on your speed, Do the half laps in 90 seconds. Walk a half lap, then repeat. Do as many as you can (goal of 12) without getting sick. If its too easy then increase to a full lap run, and a full lap walk. (goal of 6)Repeat this routine every other day with a day of rest inbetween. full distance/speedwork/rest/full distance/speedwork/rest/rest and thats your week.
Good luck, you can do it, be careful to not strain your knees. Muscle pain is ok, joint pain is not ok.

David
 
davessatellite said:
to run faster, you need to get used to the speed. It takes awhile to get there. First thing you need is a timing watch. Think of this. 6 laps in 19 minutes is 3 min 10 seconds per lap. Lets round down to 3minutes as the goal per lap. Thats 1 and a half minutes per half lap. Or 90 seconds per half lap. Time your running to match this speed and distance.
If You want to get the feeling of what it feels like to run 6 laps in 13 minutes, that would be 2 min 10 second laps. or 65 second half laps. Try doing half laps as close to the 65 second mark. Run a half lap, then walk a half lap, run a half lap then walk a half lap. Now compare that to running a 90 second half lap. Its quite a difference. You now have the speed you need to run embedded in your mind. Getting consistent with your laps will be your next goal. So if your training for this, your first objective is to be able to run the entire distance without stopping, pace yourself, try the 3 minute lap speed, go slow and finish. Once you hit that goal, the following day work on your speed, Do the half laps in 90 seconds. Walk a half lap, then repeat. Do as many as you can (goal of 12) without getting sick. If its too easy then increase to a full lap run, and a full lap walk. (goal of 6)Repeat this routine every other day with a day of rest inbetween. full distance/speedwork/rest/full distance/speedwork/rest/rest and thats your week.
Good luck, you can do it, be careful to not strain your knees. Muscle pain is ok, joint pain is not ok.

David
Click to expand...

wow...that helped a lot! usually i run one lap in like 1:38 i think but then i keep slowing down so i'll try to run at least the first lap without stopping and then i'll work on not stopping till my second or third lap and so on.....i practice on a treadmill so it already has a timer on it and i can change the incline and speed.
 
Stretch properly before running. Look here
 
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