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| *Health issues>>>Healthy Diet & Fitness issues |
Tips for running a 1.5 miles...FAST!? |
Issue I am taking a physical fitness (OPOTA) exam for further consideration and ranking as a police officer. I am a female, around 140 lbs. and 5'4" I consider myself a muscular gal and would much rather be doing the sit up and push ups than running. The test is to run 1.5 miles in 14:15. My running pace is super slow and I get out of breath frequently after about 1 mile. Any advice on how to increase my speed and endurance in a week? I don't want to throw up out there on the track and I'm begining to fear the worst. Best Tip Wow...1 week to go huh? Well, at this point, you don't have much time so here are my suggestions: 1.) 2 days before the test, NO STRENUOS ACTIVITY! This ensures that you are completely fresh for your test. This is very important. You do not want to burn out trying to run like crazy all week and then have nothing left at your test! 2.) DIET: What you eat is going to make a big difference in how you perform on test day. This week, eat 5-7 small meals spread out evenly through the day. Make it a rule to have a fruit or vegetable at every meal. Stay fully hydrated- drink at least 8 8oz. glasses of water each day- more if you need it. Cut out the junk food this week. Eat complex carbs: brown rice, oatmeal, whole grain bread (bread should have 3g of fiber or more to qualify) whole wheat pasta. "Carb loading" like athletes do won't be of much use to you at this point, so just eat moderately right up to test day. The idea is to fully stock your muscles with glycogen from the carbohydrates, but not to overflow and make you sluggish. Approx. 30% protein, %18 fat, and 64% carbs this week. 3.) You'll have 2 running sessions this week- don't try to run every single day- it won't work- you'll just burn out and probably end up with shin splints or something. You'll have one day where you work on speed at shorter distances, and one day when you work on overall time the full distance of the test. Put 1 full day of rest in between these 2 sessions. Session#1: Speed (increase VO2 max) 1.) Jog 1 lap (0.25) miles at a comfortable, slow speed to warm up. 2.) Run 1/2 mile- 2 laps- at an all-out, fast as you can pace. Time yourself. (important) Really go as hard and fast as you possibly can for that 1/2 mile. (2 laps) 3.) Walk 2 laps to recover. 4.) Run 1 lap as fast as possible. Take your time from your 1/2 mile run and divide that by 2. Try to beat that number on this 1 lap. Go all out....to the point where you almost puke even. (but don't actually puke!) (ex., if your time on the 1/2 mile was 4.30 minutes, you would want to run your 1 lap in less than 2:15.) *Note: As soon as you finish this session, IMMEDIATELY eat some high-glycemic carbohydrates. (to restock glycogen stores) 1-2 bannanas would be a good start. Keep these carbs low in fat-fat slows down digestion. Eat some low-fat organic cookies. Have some low-fat crackers- whatever you want, just eat right after, even if you don't feel like it. Take a protein shake or better yet a low-fat recover shake along with it. (Whey protein will assimilate quickly in the body.) Session#2: Going The Distance (endurance) 1.) Jog 1 lap at a comfy pace to warm up. 2.) Rest and stretch for about 2 minutes after your warm up lap 3.) Run the entire 1 1/2 mile. Do not stop for any reason. If you must slow down, then do so, but do not stop. Your goal during this session will be to beat the 14 minute time set forth. BIG TIP: You need to get your breathing under control. You may have heard about runners "finding a breathing rhythm" when they run. This is very important, and will especially help you because you are not in the best shape cardiovascular wise. When you run, tune into the sound of your own footfall. Notice how it is an even rhythm, constant. Next, match your breathing to that rhythm. Have you ever seen a lamaz class (for pregnant women)? They are taught to relax, and to breath in a certain rhythm. If you have ever heard it, that is kinda what your breathing should sound like. (you may be able to google some info on this.) The main thing is to relax, let the rhythm bring you into "the zone" and remember to breathe in real deep with your belly. Some people resort to shallow rapid breathing when they run and this will end their efforts quickly. Relax, breathe deep, and breath with the belly! Breathe as loud as you need to! What this will do is more efficiently deliver oxygen to the working muscles and keep you from feeling like you are about to die! If you listen to nothing else I say, please remember this last part! Oh, and one more tip: Don't eat too close to your running times...you might get cramps! The worst thing would be to show up at your test and get a wicked side-cramp halfway though. Well, good luck on the test! I hope it works out for you! You can e-mail me if you have any questions: sara@fitnesspros4u.com and you can visit my fitness blog at: http://thefitness411.blogspot.com/... Others That shouldn't be so difficult. Build yourself up by running on an incline... by the time you master that, you'll do much better on level ground. first visualise that you have run the distance in the rerquired time.Visualise it again and again. then try it physically. you will do it. count ur steps for the first time u run the straight away on the track ok now as ur coming back around the track close ur eyes and by every ten count until u reach the number u got the first time u meaured always try to get as high as that number or even lower! but do not try and get higher bcuz thatm eans ur using more evergy than u have u and that should be conserved for the final .25 of the half mile at which point give it all u got! start off very slow you need to build your self up to the run , go to the beach and run in the sand and it will help you to be stronger for the pavement run. Well in order to run that, you have to maintain a 9:30 minute mile, which is within reach for someone like you, who seems to be in fairly good shape. One thing that helps me run better is to make a breathing rythm while I'm running, just to keep a steady pace to keep me from gettin ahead of myself. And it may seem obvious, but make sure you stretch, it'll help in the long run (no pun intended) you can almost fast walk 1.5 in 14:15. forget bein a cop and do us both a favor though. Thanks! |
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