how to run a good mile?!?

Stretch before running

run everyday, not to the point of exhaustion, but a decent amount where you get a decent work out.

Cool down, after runnning hard, take at least 15 minutes to walk and bring your breathing to normal

Stay hydrated, or you will get cramps

Sit ups, mass situps, strong abs= better performance

gl

Yes, that is a good time to run 6 miles in. If you want to add a lot of miles to your training, the rule of thumb is to add no more than 10% each week. This is a sustainable way to add miles to your training, i.e. you should be able to do this without your body collapsing from fatigue. So if you ran 20 miles this week you can run 22 next week and then add another 2.2 miles and run 24.2 miles the week after. Also make sure to give your body some recover time. You can do this by alternating easy and hard days. Your body should respond better with a long run, then follow up the next day with a short run. Instead of running 5 miles every weekday, try a run of 7-6 miles one day and then a 3-4 mile run the next day. Pick one of your weekend runs to be the longest of the week. This can be a run of at least 60 mins. The 10% rule is good here too, the week after a run of 66 mins. will work. Variety in hard runs is good for your muscles too. Substitute a hilly run on a hard day or run a fartlek. Run at a faster pace for a minute or two and then jog for the next min. Do this for about as the length of time it takes you to do one of your shorter runs.

Cross Country. Before you try out for Track and Field, run Cross Country. Cross Country will get you into shape and it will turn Track and Field into a complete joke.

A couple ways to be able to run the mile faster...

-Long distance runs. A couple days a week, run 3 to 4 miles.

-Hills. If you can find a hilly area, run it. Doesn't matter how far but it is best to get in a couple miles.

-Track work outs. Assuming this is a 400 meter track, do track work outs. Run 200 meters as fast as you can, then relax for half a minute. Do it again a couple times. On a different day, run 50 meters and relax for a half a minute. Repeat 10 or so times.

-Work out. Running isn't only about running. Sit-ups and push-ups are all ways good.

You are only in the 8th grade! Take track seriously but remember to have fun with it. By the time you hit high school you will come to understand that the football team is full of wimps. Never push yourself so far that you will get hurt but push yourself hard. Talk to the coach, he is your friend. Good luck!

STRETCH STRETCH ALL WAYS STRETCH! BEFORE AND AFTER!

cool.im also in the eighth grade and currently im trying to lose weight. what ive done to continue or increase the number of miles to run in a couple of minutes is going on the treadmill 30 minutes a day just walking for 10 minutes, then take a short break. then i go back on the treadmill and run for twenty minutes. Try to increase your speed as you run.Stretching and aerobics are also good because they both give you good balance. If you dont have a treadmill, try walking outside for about a mile three times a day at minimum or go to a local gym such as Bally Fitness to work out on the treadmills if you join and sign up for membership. For good nutrition, eat healthy foods and drink WATER. dont drink anything else other than water because i doubt there is nothing that will make you sluggish.

keep up your goal and try running a mile in five minutes because i guarantee you that will give you a better chance of being in the track team

i hope this really helps

I you want to join track and field i suggest you do a lot of running on your own for pre-season. Most good milers can run better that a 6:30. I run the mile myself and i have a few tips to help you.

- Don't get boxed in: during your race you want to be near the head of the pack, always focusing on trying to keep up with him/her.

- For this race you need a lot of endurance and practeice and most inportantly you need to be able to get faster and faster with each lap.

-Conserve your energy at the beginning by doing a fast paced run for the first two laps.

-At the third lap you must start to pick up your pace and try to focus on passing as many people as you can, but still make sure you do not waste your energy, you will need it for the last lap.

- At the last lap of the race I stay at the same pace for the first 200m. then, finally at the 300m mark i start to run fast and at the last 100m i full out sprint as fast as i can.

With these tips, i had shaved 45 seconds off my mile time and so can you! I hope i helped! :)

Run intervals: 8 half mile repeats doing about your 1 mile pace and take a 1.5-2 minute break in between each repeat.

Intervals improve strength and speed.

Run long distance: 1 Half hour run at about 65% effort level.

Run hills: Uphill sprints build quadricepts, down hill runs build hamstrings. (be careful not to run to fast down a hill). Also, make sure that the hill that you are running down isn't to steep.

On any hill exercise, the recovery time inbetween each set of sprints can be done while slowly jogging back to starting place, or while standing.

BE SURE TO STRETCH!!!

BE SURE TO JOG ABOUT 0.25-0.5 miles for warmup!

One last thing is to make sure you get out to run about 3-4 times a week, but not everyday because you will get injured.

umm, like not to be begative, but my 8th grade mile time was 5:49, so 8 is not gonna cut it, and i pretty sure you dont have to try out for track, but ur school could be dif.

try and maybe even run a bit farther than a mile. keep a good constant speed and listening to music keeps me pumped up and just helps me keep on running and try to imaging running faster than you are and just move your legs faster and faster

PUt you left leg forward right leg forward etc and pump your arms dont look at floor

PACE YOURSELF

don't,do drugs,drink aloc.,smoke.. your lungs must stay in good sharp..good running