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How to be a fast runner

Author Topic: How to be a fast runner  (Read 3056 times)

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Offline Timi Dapsin

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How to be a fast runner
« on: December 28, 2013, 02:48:51 PM »

  • 1Understand that racing is an art, not just a game. This will take lots of practice. Posture combined with good technique is what will make you a good runner.
  • 2Get lots and lots of rest the night before your race. Be sure to get at least eight hours of sleep. Be ready to race and encourage yourself; be enthusiastic about yourself. Make a race strategy and review it in you mind (i.e. start slow, get faster, quick up the hill; or stick with this person).
  • 3Always do a quick warm-up before you run. If you begin without stretching or doing a quick exercise routine, it will cause painful muscle cramps and bad aches, especially if you are going to be running for an extended period of time.
  • 4Remember to start off with your head down for about the first 5 metres and then begin to raise it as you get closer to the ten metre mark.
  • 5Remember not to burn yourself out in the beginning. It's okay to charge through the crowd at first, so you won't get boxed in behind a wall of slower people, but if you do, don't waste your energy trying to catch up. Leading into the wind uses an average of 18% more energy than drafting(running right behind someone), though many people see this as a "cheap" strategy.
  • 6Have a drink with you or close by, but not enough that it will slow you down. This will help you stay hydrated and think clearer.
  • 7Don't run with fists. This uses up energy that can be put to better use(running). Many people make this mistake. The best way to run is to relax your hands, rather than clenching them, except in a full sprint. Don't lean your head forward, look straight, not behind you or directly at the ground. Either look about 25 feet ahead of you at the ground - if you're on uneven terrain, or at the person in front of you - if you're road racing. Keep your head up and your shoes tied!
  • 8Adjust your stride according to the distance your running, if its a sprint then quickly turn over your legs and keep your knees high. If its a mid distance(half mile) focus more on running hard, kicking out in front of you. Or in longer distances you must keep efficient, you can do this by: keeping your elbows at 90˚ angles and hands near your waist, puffing out your chest. Keep your pelvis underneath you with your back straight, and don't kick behind you. Raise your knees, and pretend to kick your butt.
  • 9Most important, be confident, and have fun! Remember that 80% of a longer distance race is fully mental. Only 20% of the battle is physical!!!
  • 10Keep your knees up every day. Practice putting your knees up!

  • Always look straight ahead.
  • Never give up!
  • The best runners are those that have faith in themselves and their training, it doesn't matter how long your legs are.
  • Breath in through your nose & out through your mouth to stay calm.
  • Don't look behind you to see where people are, it can make you lose seconds that matter.
  • Increase the distance you run every running day until you are up to a high distance. You may have to repeat some running days if you can't accomplish running that distance or it tired you out rather much.
  • While running focus on yourself! Don't think about another runner.
  • Make sure you feel good before you run. If your are nervous, take deep breaths.
  • Always stretch.
  • Stay on the inside of the track. This will decrease the distance that you are running. This is a very important strategy that works!
  • Stretch, or else you will pull something.
  • Don't give up. Have confidence!
  • Never drink water too fast. When you drink a lot and then continue running, you will probably start to feel sick.
  • Make sure to warm up and cool down. It is very important.

      Things You'll Need   
  • A good supply of water
  • A good supply of glucose


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