Help me with my mile run please!!(i have asthma)?!
Question: i am 12 years old and i want to run my mile runs at school faster.
i have a physical fitness test coming soon and i want to get the BEST grade i can get.
my average time is 12 minutes -12:30 and i have to take my asthma each time i run a mile. (yeah i know my time sucks but i cant help it.. i can try my best and i will only get like 11:30.)
I am not out of shape or anything.. i can do like 20 pushups past our limit, 25 sit-ups past our limit, legs lifts, and everything we do
i just have trouble with running
i want to get a time of 6-10 minutes ^.^
p.s. i did post this in the running catagory but idk which to post in so i did 2 :D
Answers: i am 12 years old and i want to run my mile runs at school faster.
i have a physical fitness test coming soon and i want to get the BEST grade i can get.
my average time is 12 minutes -12:30 and i have to take my asthma each time i run a mile. (yeah i know my time sucks but i cant help it.. i can try my best and i will only get like 11:30.)
I am not out of shape or anything.. i can do like 20 pushups past our limit, 25 sit-ups past our limit, legs lifts, and everything we do
i just have trouble with running
i want to get a time of 6-10 minutes ^.^
p.s. i did post this in the running catagory but idk which to post in so i did 2 :D
Among other things, warm up more before you do your time trial, so your heart and muscles are ready.
Don't start too fast.
Now to prepare, practice running at a faster pace 2-3 times a week. But do 10 minutes or so of warmup first, even for that.
Your body has an easy 20 minutes of energy, and constantly makes more. If you get tired faster, you are going at too high a pace. You need to practice more, but shorter distances, at a faster pace. You also need to be stronger in the legs to run a faster mile.
Don't expect to improve more than 1 minute to 1:30 a year.
To run a 10:00 mile, you need to be able to do 1/4 mile in 2:30. Try to work at doing repeats of 1/4 mile, and get close to or better than 2:30. Then you know how fast you need to run for 4 laps, an entire mile.
For a 6:00 mile, that takes a 90 second 1/4 mile, four time without stopping. Be patient, and don't over train.
Even with asthma, you can be a good miler. Help dust, vacuum, and clean your house. We stopped having asthma problems, when we 1) got rid of old carpets, 2) changed the air filters every month, 3) dusted and vacuumed weekly. If its not in the house, it can't get in your lungs. My nephew thought he had asthma, but he lived beside a small airport. He never had an asthma attack at my house 6 miles from the airport.
all i can say is just to practice
i used to run really slow too but with all the jogging i've been doing now, i can do about 10 mins
( i am in my early 20s, so that' sactualy a good time )
dont worry you are fine at your speed consideirng hat you have asthma =)
dont sprint when u are running....stay at a consistant jog, you wont get tired as fast
Practice, and when you are practicing listen to an iPod or mp3 player if you have one. I have exercise induced asthma, and being able to hear myself breathe ALWAYS messed me up more when I started breathing very hard. Listening to the music helped a lot. :)
Also, you could practice by running half a mile a couple days, then three-fourths of a mile, etc. Gradually work up to it and your breathing should get a bit better too.
Good luck! :)
I have mile runs at my school as well. My best time is in the 6 minute range, i really never had any training or anything, i just do a slow bouncy jog the entire time and then sprint the last half lap and it turns out around that time. It is easier to run when it isnt freezing and when it isnt windy, so remember this when you are being timed, also good shoes are helpful, although i think lucky shoes work better than supportive shoes
For ASTHMA patients
best way to increase your stamina is "before running prefer to do YOGA i.e. inhale deep breath from left nose by putting thumb on right nose & exhale it from right nose repeat process for 15-20min ...
BST OF LUCK!!!!!
can you breathe with a relaxed rhythum??? If you can try to keep from the spasm feeling... then hit it last half mile and drop the hammer
Practice, start out jogging. You are in shape as far as muscle stuff but maybe not as in shape as far as cardio. Try to jog a little bit everyday maybe 30 minutes. Don't over do it especially with your asthma. Also when you run pace yourself, try to start at and keep a steady pace through out most of the mile, you can sprint the last part.