What is the best way to run a mile during a track meet?
my coach wants me to pace for all 4 laps but i want to start off faster the first lap. then go slower the 2 and 3 lap and then pick it up again my last lap. i dont know.. i tried it my way during my first meet and got a time of 6:14. im afraid to go just one pace throughout most of the race because i have a hard time staying at the same rate.
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As a long distance runner since "way back" (in the 1960's), and an AVID bicycler since as late as the 1990's, I can tell you, in all honesty, that you're both right. Variations in your pace per lap are good in order to create a "style" that the particular runner feels better at, but definitely putting each lap within a pace that can allow you to not only finish the race but be competitive, is very important. Personally, I never liked to run my fastest lap on the first lap. I'm "greener" in that lap, and everybody's a bit nervous in the race, and so the chance for accidents such as tripping, or cramping or different twists of the body can occur if you put too much into the first lap. As well, I never liked to wait till the last lap either, since that's the lap that a lot of the "sprinters" like to wait to, just to blow the rest of the field off the course. I liked to have a "healthy" but not "out front" lap on the first one. I'd even be okay with a bit of slacking on that lap, just so long as I didn't get out of reach of the leaders. The second lap would be where I began my increase in speed, and I'd repeat that, with even a bit of further speed, on the third lap. Part of the "psychology" behind that is that there's nothing spectacular about the second or third lap. They're just "part of" the race, but neither the opening lap or concluding one. Not as much is expected to happen by a lot of the coaches or runners other than to just "keep pace" with maybe a slight increase in speed, all waiting for the "grande finale" in the last lap. That's when a gradual but definite increase in speed is so valuable. It's not as expected, and the other runners are not as prepared for some "action" in those laps, other than to just "survive". This allows you to get way ahead of the "sprinters" who are waiting till the last lap to just blow the field wide open. If you take that possibility away from them by opening a definite lead between you and them, then you "steal some of the thunder" from their "show", and it deflates them a bit. Also, I was never a good sprinter, so I never wanted to get caught in a sprint to the finish. I'd definitely lose that one. That still leaves the last lap where you can't let up much because "the heat is on" on that last one, but hopefully you've opened up enough of a gap that even with the last lap "gallantries", you've still got enough room to let yourself breathe a bit, unless you're going for some record or such. Sometimes you need that "breather" of a last lap more than at other times, and I always liked to enter a meet knowing that that last lap was my choice on how much "heat" I still needed to hurt them with. I always felt more confident and stronger then, knowing that not only did I have a gap between me and the field, but I also could hurt them further if I pushed it, or still could win if I rested a bit, NEVER letting them within my range. ALWAYS keep at least some of the gap you established. Just enough to make it impossible for them to catch you. Best wishes. God Bless you.First, do some math. A killer first lap may cost you on the remaining three.
Like a relay race, your first and last laps have to be the quicker one. The first for position, the last to place your highest. Manage the middle two by cruising the curves, then striding harder on the straightaways.
Strive to be consistent, then push your first and last lap a little quicker. Good luck.
What is your favorite song to run to? What songs get you motivated to move?
Staying at the same rate is definitely a good idea, but if you can't, go faster in the first and last lap, but not too fast in the first because you don't want to burn yourself out for all of the other ones. This may sound odd, but try keeping a nursery rhyme in your head while you run. They have a steady pace, rhythm and beat and can help you maintain your pace. I suppose you could use a song too, but that would seem to take a lot of effort...Run harder on the straightaways and try not to think about it too much, because that will make you change pace! Maintaining a speed will help you in the long run, though it is hard. Good luck for your season!Do any of you own the IPOD + Nike sport kit (link below)? If so, what do you think of it?
Run with the pack and for the final lap if you can speed up and kick in just leave them.It may be hard to kick it in for a good time if your don't run the first 3 laps at a good pace. Even if you jog 3 laps you will be tired on the last lap. So just run the the first 3 laps at a good pace.
There is no best way to run a mile. Run your race! With more experience you will figure it out
i had the same problem, my idea was always hit the first and final lap hard to cripple the opponents, but my coach also wanted me to keep a steady pace which is hard when you consider wind, and other runners who are not running at an even pace. I recomend you try to run at an even pace throughout, only try to keep up with other runners who may be passing you on laps 3 or 4. I would also say you should really sprint hard the last 200-300 meters of the race if you have anything left in your body to burn.
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