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run fasterr??
okay, so im on my schools soccer team and even though our season is almost half way done, i still want help.
so basically, at the beginning of every practice we have to run a mile and im always one of the last people in and im dead tired. i want to be a better runner, and overall, FASTER because i need to be able to sprint really fast too. what all should i do that would help me be a better runner??
15/f if it helps...?
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Maybe give some free advice about: Fitness?
practice, practice practice. its the only way to condition your body for running. the more you run each day, the more apt your body will become to it. even if you can run half a mile a day- your body will get used to it,and running a mile will be a piece of cake trust me. i was on cross country for 3 years.
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I used to be slow too. Then in a year I was one of the fastest kids on the soccer team. How did I do it? I ran track. I joined the track team in the spring on a whim and it turned out being a really good decision. Not only did track help me become a better runner, I learned how to pace myself and set up a good running schedule for myself for other times of the year. Even if you do it for only a year, there's a lot you can learn and you'll be a much better runner. Good luck! :)
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Practicing running, as everyone has said, of course helps. For sprinting however, you might want to look into incorporating some weight training into your schedule.
Although I do weights and play football -soccer as you yanks call it- very frequently, I cant say Im an expert at designing a weights program specifically for the sport. So, talk to a coach and get his input. For faster sprinting in general, explosive weight training should be very useful- particularly for the acceleration phase of the sprint.
One thing about football is that your 100m sprint time is not all that relevant. Much more so is your ability to reach top speed as soon as possible, and maintiain it for short distances of 2 to 30 metres (and rarely more). Also, the ability to slow down and explode repeatedly is far far more valuable than the ability to dash over a certain distance. This is why I think weights have helped me enormously in this sport. They give you the ability to exert a maximum effort almost instantaneously, which is what is often required in football (particularly for a forward).
So, divide your schedule into three broad parts. 1. Endurance training- You can either choose distance or time here (i.e. run for 20 minutes as far as you can go) 2. Sprint training- I would recommmend practicing all sort of sprints here, of distances ranging from 10m explosions to 100m sprints (the columnist below suggested a form of training that is also used frequently), 3. Weight training (particularly focused on explosive compound movements- once you have taken a month or two to condition your muscles with light training).
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If you have a tredmill or you are allowed to go running around your neighborhood, I suggest doing that as frequently as possible.
Sprint 100 feet, Jog 100 feet, Sprint 100 feet, and so on until you're done running.
Do this once a day, and slowly move up the sprinting distance and lower the jogging distance. This will help prepare your heart to make sure it's ready for all that cardiovascular exercises.
Be sure to ALWAYS warm-up as well as cool-down. You can walk about 100feet for this also, never just stop, that can be bad over time.
Breath continuesly when you run. Some of us to not realize it but we may hold our breath for a few seconds when we run. Don't do that, breath in on the count of three, breath out on 5 and 6. This will help train your lungs, also to make sure they are prepared for the running.
The better shape your heart and lungs are in, the more endurance you'll have to run faster, harder, and farther.
Good luck! <3
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practice practice practice!!! at home, free time, anything! try your hardest, but don't overwork it! try runing 4 laps around your area a half an hour each day, and a in a week at the least you should improve
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