How to Run a Mile and a Half
Begin your day early., For breakfast, eat plenty of fiber and Carbs., Before the run, stretch out as much as possible., After stretching, do at least six 60-100 meter strides., When all the runners are rounded at the starting line, try to be...
Step-by-Step Guide
-
Step 1: Begin your day early.
Sleeping in will leave you drowsy, or not up to your optimum alertness. -
Step 2: For breakfast
An example of a good breakfast on the day of the run/race is dry cereal, banana, muffin, and orange juice.
This will provide potassium and fiber, along with carbs and vitamin C, which provides muscle strength.
If you are running in the morning, the best quick breakfast is orange juice and a peanut butter only sandwich. , Make sure you at least stretch your thighs and calves. , This will get your blood pumping and your body warmed up. ,, Breathe.
Calm down.
Do exactly what the instructor tells you. , Do not sprint, you will die out if you do.
Being close to the front separates you from those who can not keep up, yet allows you to analyze the race.
Once analyzed, which should take seconds, find someone whom you know you can keep up with. , This is called drafting.
Drafting is a method used by many runners, which breaks the wind from hitting the runner.
This lets you save more energy, while the runner(s) ahead wear out. , If you can safely pass without wearing yourself out, do so now. , The timekeeper will tell you your time.
If you know what your time is, you are either running too fast, or you are running at a great pace for you.
Adjust. , Whether you are in first place, or you are in 10th, keep this pace until lap number five.
The majority of runners in the race will slow down, for they most likely went too fast and will eventually wear out.
You will eventually catch up, and you will stay ahead if you are in first. , This is the fifth lap.
If you're in first, try to separate yourself even more.
If you are behind, pick up the pace and ignore the pain.
Your body will not want to speed up, but you will have to fight back.
This is where the vitamin C and vitamin D kick in.
Try to catch up to the person in front.
After obtaining this objective, move on to the next person, and so on. , Pick up your pace to threshold.
This is where your body will want to slow down, and your thighs feel like lead.
Threshold is a bit faster than race pace.
If you are shooting for a record, or you are behind and need to catch up ASAP, then go to a pace just below sprinting. , On the last 100-250 meters, depending on your capability, sprint with your heart.
Keep your head facing forward, and move your legs rapidly, do not go for long strides. , Whether or not you finish in first, keep sprinting past the line.
Most runners tend to slow down in the last ten meters, hence a runner passes them. , Keep moving.
Don't stop.
Cool down.
Stretch.
Assess.
Pat yourself on the back, you did great.
Talk to your coach.
Head to every single player you raced and shake hands with them.
Adding a "good race" wouldn't hurt. , You will feel much better when you wake up, and you will have improved due to racing, eating, and sleeping. , After one day of rest, begin to practice again.
Repeat process from step one. -
Step 3: eat plenty of fiber and Carbs.
-
Step 4: Before the run
-
Step 5: stretch out as much as possible.
-
Step 6: After stretching
-
Step 7: do at least six 60-100 meter strides.
-
Step 8: When all the runners are rounded at the starting line
-
Step 9: try to be somewhere between the middle lane
-
Step 10: and the furthest out lane
-
Step 11: for being in one of the first lanes leaves you prone to being blocked at the start.
-
Step 12: Focus.
-
Step 13: At the sound of the gun
-
Step 14: or whatever begins the race
-
Step 15: stride to the general front area.
-
Step 16: Stay directly behind him
-
Step 17: or them.
-
Step 18: Keep this pace up for the first lap.
-
Step 19: On lap number two
-
Step 20: slow down.
-
Step 21: Maintain this pace.
-
Step 22: Speed up.
-
Step 23: This is it.
-
Step 24: Release every last bit of energy.
-
Step 25: Finish till you pass the line.
-
Step 26: Keep walking.
-
Step 27: When at home
-
Step 28: shower
-
Step 29: then sleep.
-
Step 30: Start practicing.
Detailed Guide
Sleeping in will leave you drowsy, or not up to your optimum alertness.
An example of a good breakfast on the day of the run/race is dry cereal, banana, muffin, and orange juice.
This will provide potassium and fiber, along with carbs and vitamin C, which provides muscle strength.
If you are running in the morning, the best quick breakfast is orange juice and a peanut butter only sandwich. , Make sure you at least stretch your thighs and calves. , This will get your blood pumping and your body warmed up. ,, Breathe.
Calm down.
Do exactly what the instructor tells you. , Do not sprint, you will die out if you do.
Being close to the front separates you from those who can not keep up, yet allows you to analyze the race.
Once analyzed, which should take seconds, find someone whom you know you can keep up with. , This is called drafting.
Drafting is a method used by many runners, which breaks the wind from hitting the runner.
This lets you save more energy, while the runner(s) ahead wear out. , If you can safely pass without wearing yourself out, do so now. , The timekeeper will tell you your time.
If you know what your time is, you are either running too fast, or you are running at a great pace for you.
Adjust. , Whether you are in first place, or you are in 10th, keep this pace until lap number five.
The majority of runners in the race will slow down, for they most likely went too fast and will eventually wear out.
You will eventually catch up, and you will stay ahead if you are in first. , This is the fifth lap.
If you're in first, try to separate yourself even more.
If you are behind, pick up the pace and ignore the pain.
Your body will not want to speed up, but you will have to fight back.
This is where the vitamin C and vitamin D kick in.
Try to catch up to the person in front.
After obtaining this objective, move on to the next person, and so on. , Pick up your pace to threshold.
This is where your body will want to slow down, and your thighs feel like lead.
Threshold is a bit faster than race pace.
If you are shooting for a record, or you are behind and need to catch up ASAP, then go to a pace just below sprinting. , On the last 100-250 meters, depending on your capability, sprint with your heart.
Keep your head facing forward, and move your legs rapidly, do not go for long strides. , Whether or not you finish in first, keep sprinting past the line.
Most runners tend to slow down in the last ten meters, hence a runner passes them. , Keep moving.
Don't stop.
Cool down.
Stretch.
Assess.
Pat yourself on the back, you did great.
Talk to your coach.
Head to every single player you raced and shake hands with them.
Adding a "good race" wouldn't hurt. , You will feel much better when you wake up, and you will have improved due to racing, eating, and sleeping. , After one day of rest, begin to practice again.
Repeat process from step one.
About the Author
Denise Chapman
Dedicated to helping readers learn new skills in crafts and beyond.
Rate This Guide
How helpful was this guide? Click to rate: