My recovery after I run is nearly 30 minutes?
I just ran a 2:12 800m today and when I finished my head hurt, my legs burnt so bad I couldn't stand, and I barely stopped myself from puking. This crap happens every time I run as hard as I can, mile or 800, and I can't run both at full speed the same day because I'm just plain dead after a full effort run. I'm 16 and I run a mile in 4:45 and I just PR'd with that 2:12 today so it's not like I'm a bad runner. Can anybody tell me what I can do to make my recovery faster so I don't feel like crap after every run and so I can run the 800 and 1600 in one meet and PR in both? Mfriend on the team recovers in like 3 minutes(he is slightly better than me) and I just don't get it.
Answers:
What can i do if i get calf cramps a lot?
Recovery in 30 minutes is not bad. To make it smoother, try these.1. Drink plenty of water - this will keep your muscle fibers from sticking together and it'll help your body process muscle waste (lactic acid).
2. Take full & deep breaths after you run. The 800 & 1600 are slightly anareobic...your body needs oxygen. Go for a cool-down walk / jog after your events to keep everything moving.
3. Try massaging your muscles after you run, use your fingers or The Stick...this gets lactic acid out of your muscles and keeps your muscle fibers from balling up (see link). I do this after long marathon training runs and it has cut down on recovery time significantly.
Hope that helps. Good luck!
- Mike
Do you know of any good arch supports?
Work on your breathing. Breath in through your nostrils out through your mouth. Try to keep all your muscles relaxed while pumping your arms and driving your legs. This will allow more blood useful blood flow and air use in your body keeping your body relaxed and allowing circulation.You have to build up your recovery by going on long runs. Fartleks are great - where you jog at a slower than race pace for a few (5-10) minutes, then sprint (race pace) for 1-2 minutes, then jog back to your slower than race pace for 5 minutes. This jogging then sprinting pattern will help both your endurance and speed recovery. Fartlek workouts should be about 25-30 min.
Affects of Cross-training on distance running?
He does not recover in 3 minutes. It takes much longer than that to recover from any race. After you finish be sure you get some water, walk-jog a couple of laps and then stretch. There is usually a lot of time between the 800 and 1600 so people have to opportunity to double. If you have done the proper training you should be able to come back from the 800 in 30 minutes to an hour. You may not be able to PR in the second event because full recovery is not going to happen in the same day.Are my times good and how much can they improve with a year os Cross Country?
dude, that only means that you truely ran at your full speed! if you said you could walk around and greet passing motorists after you ran full speed, you'd be sounding like an idiot! everyone feels like crap if they try their hardest. it's normal, man. as for the breathing, DO NOT listen to those guys. i beg you. all individuals run their best with the way they naturally breathe. alter your breathing, and it'll be suicide for your times. normal runners naturally inhale and exhale equally out of their noses and mouths.More Questions & Answers...