Running advice?
Question:I started practicing for a 6 mile race. The first day, I ran 1 mile and my anckles are almost broken now. I can not walk. It hurts.
I understand that i should have started with say half mile and then increased gradually. But apart from that, do you have any other advice? I am starting to practice again in 4 days. So, waht should I keep in mind when I start? What kind of stretch excersices should i do etc?
Answers:
To develop endurance, it is necessary to exercise at least 20 minutes at a time and repeat this 3 to 4 times a week. You must run at a pace you can maintain for 20 minutes without getting injured or straining yourself. If running is too hard then you must start with a combination of running and walking. If this is too hard then you must start by walking only.
For a run/walk approach. Run for 1 to 2 minutes at an easy pace and then walk for 1 minute. Repeat this 6 to 7 times for a total exercise time of 18 to 21 minutes. See how your body responds. If your ankles don't complain then do this workout 3 times a week. If this workout causes problems then try walking only.
An excellent beginners program is at Runnersworld. Rather than repeat everything in the article, here's the link. It will lead you through the basics. Assuming you are in good health, at the end of 8 to 10 weeks you should be able to run 3 miles without stopping.
http://www.runnersworld.com/article/0,71...
Good luck with your training.
Im only a freshman in HS, i run a 12 min 2mile do i have a chance of getting a full scholarship?
you def want to strech your groin and calves. the reason for you pain my be your shoes not giving you enough role and coushion.More Questions & Answers...