I want to run faster but how?
Question:I am a very short girl, 5'1, I weight 119, ( I know I am fat for a runner) Everybody in that sport is like super skinny and weights less than 100 pounds, girls I mean. I heard only tall people can run fast. In high school I was in Cross Country, and I usually ran the 2 miles in a race in about 8:00 min, I want to run it in 6:00 at least. What do I need to eat, how much to run? should I lose weight? How much water to drink?
keep in mind that I run by myself because I am not in high school anymore, hopefully this fall I can get into a team to run in college. I want to surprise everyone that called me fat and slow :) I also have athsma, and get horrible stomach cramps, that leave me crying at times.
Answers:
Anyway, the best thing to do is to eat healthy. Stay away from foods with a lot of fat and grease like bacon and most red meats. Most types of seafood are great for this, halibut especially. Other goodies are spaghetti, rice, and sandwiches. Salads and fruits as always are a great choice. Following the food chart for how much you eat is probably the best choice here. Also, stay hydrated all the time. I think the recommended water intake is about 8 cups of water a day. Doing this with exercise will bring your weight down naturally to a good state.
As for the running part, you should try to run every morning and every afternoon if you can. I would recommend doing an hour to an hour-and-a-half sessions. Initially do base work if you need to. Tempo runs are good, where you run 15-20 minutes at a fairly easy rate and the next 7-10 minutes at a harder pace. If you can find a track, laps with set intervals. I would also recommend speed work once or twice a week. It would help to go to the gym and lift weights a couple times a week too, like 2 days of lower body and a day of upper body each week. I do recommend taking breaks once in a while, but just be aware that you start going out of shape after 3 days of not working out.
OK, OK, breathe.
You are not fat. People come in all body types. Don't go off the deep end. I know short people that can blow my doors off.
The first order of business is to work with your doctor on the asthma. This is probably your biggest potential limiting factor. Make sure you express your desire to be a runner, and make sure you get whatever information and support you need medically.
The key is to run smarter, not harder. Heart-rate monitors are a very good thing. Ideally you should be working on increasing time, while running at about 70% of your maximum heart-rate. If you don't have a monitor or want to buy one, just run at a pace that you could carry on a normal conversation.
Run somewhere you enjoy. This will help keep you moving even when you are hurting.
Don't run more than 4 or 5 days initially. Slowly move up your time spent on the road. Focus less on mileage, and more on time. Long Slow Distance is what burns fat and builds endurance.
Hydration is important. Drink when you are thirsty. Many people like to carry a bottle or a fuel belt. You should be taking several ounces every 15-20 minutes, more if it is hot.
Nutrition is a huge topic, one that we can't cover in great detail. I am a firm believer in balance. Keep your saturated fats low, don't overdo the carbs, and make sure you are getting high quality protein.
The cramps may resolve themselves as you get in better shape. It might be worth mentioning this to the doctor. There can be many, many causes, most are not serious.
Revenge is an excellent motivator. Being able to surprise everyone is great, but make this for YOU. Make this a lifestyle change.
You might think about Team in Training. It's a good cause, and having a team to run with really helps.
um i understand how you feel. first you should try out high jumps, it helps improve your stirde. then just practice because i have seem short mid weight girls beat tall skinny ones...honeslty...
What is a good Cross Country time for a freshman?
okay I'm 5'2 and i weight 120ish so we are NOT fat!!keep in mind that running is not only a talent... you have to run every day and practice to get better. i used to run the two miles in 14 minutes then i went to 12 and i just kept running about 5 miles every morning(i would get tired and feel like giving up but i kept psuhing myself) and then in the evening i'd run 2 miles and do a couple of 800 meter sprints. Now i run 2 miles in 10:32. I know, still slow but its a way better time then before. You just have to keep at it. Time yourself everytime you run and push your self to knock off a couple of seconds each time. If you keep doing that ur body will start adjusting to a faster speed. I hope that helps...
What can i do to jog faster and last longer? I have no clue...?
Relax, please. The stomach cramping could be a sign you are trying to run too hard. Do interval workouts and slowly piece those fast intervals together. read Nancy Clarks Guide to Sports Nutition. It got my head where it needed to be and off of that skinny skinny mentality that haunts women runners.Drink as much water to clear your urine clear, that's all you need to do.
What song gets you fired up before you run a cross-country race?
woo dont worry im not skinny and i do fine you just need to work on your time just run harder each time drink alot of water and it you drink gaterade put like half water in it to take some of the sugar out,for cramps eat bannanas its helps with that well good luck o i eat cottage cheese it gives you alot of calcium and protein then a glass of milk.What is the Clydesdale/Athena grouping in running?
Do you have a treadmill and dvd player? If so, try the "Runervals" dvds. They have dvds such as "Cheeta Fast" and "Hill Climbing" that will definitely help if you use them once a week. They are super intense and work for me anyway. During the workout, you hate the instructor because he pushes you hard. But afterwards, you are thankful he's hard.They're not your typical choreographed to music, etc., but the work. You can get them through Amazon.com.
in my opinion unless you're being chased by a dog or you're girlfriends pregnancy test turn blue there no need to run
girl, you are surely not fat. I weight 174 and I'm one of the fastest girls on my team for 100m. I really don't know a good training idea for distance runners, but I've always been taught to hold my hands ontop of my head for stomach cramps. it always helps relieve the pain. now go show everyone what you can do =]
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