<p>im on a track team at my school and am a distance runner...
when i just started 1mile was really hard but now i can run over 5miles straight(very proud of myself)..</p>
<p>can any vaterans out there give me some useful advise???????</p>
<p>what advice do you want?</p>
<p>Umm... keep running? =) I mean, there's no secret! Just keep up the good work!</p>
<p>yeah I mean it seems like you're doing everything right so just keep doing what you're doing i guess. Congrats though, I know it feels great.</p>
<p>Keep pushing yourself.</p>
<p>don't skip more than a day of practice/working out...no matter how sore you are, it will bite you in the ass if you skip. if you don't skip, it will pay off in the end..i had to learn it the hard way.</p>
<p>Umm if you can track how much you've run then I like thinking about how much distance I have left to run in terms of percentages and fractions. Sometimes I get into deep philosophical thought while running to distract myself from the physical pain.</p>
<p>Push your self, but know your limits. If you want to prevent injury, run smart!</p>
<p>Run on soft ground to avoid shin splints. And ice. Plenty of ice.</p>
<p>Yeah, I have a question too...
How do you run a mile in < 20 minutes?
And for that matter, how do you do a push-up?</p>
<p>Great work dnduswo!</p>
<p>Quick Tip, get fitted proper running shoes, ie. ASICS, New Balance etc. and don't put more than 350-400 miles on them. Good shoes are the key. You can get excellent shoes and not spend a ton of money ($50-$80)if you shop wisely. </p>
<p>The following website will become your personal running coach, and it is free. You can keep track of everything and use all the training advice and schedules you need.</p>
<p><a href="http://www.coolrunning.com%5B/url%5D">www.coolrunning.com</a></p>
<p>Good luck.</p>
<p>Run like there is no tomorrow. Have fun running too, don't bore yourself to death with the same loops. I recommend Asics, Nike, or New Balance. Saucony and Brooks are runner specific, so be careful with those. I have put 1000+ miles on my Nike Hauraches and my GT2110s and they were both fine... the others were a different story.</p>
<p>yeah just keep running alot, hit the roads! go up hills and stuff it helps you even though its not XC yet. work out also, lift do some situps/pushups. drink water and buy some track sneakers with spikes if your track has the rubber coating</p>
<p>The best thing to do is to keep running, but make sure that you also rest, and be wary of deep pain. It's very important as a runner to be able to tell the difference between simply being sore and being injured. It's very important to catch potential injuries early and nip them in the bud before they knock you out for weeks. </p>
<p>Also, just runing pure distance won't help you as much as running workouts. You said you're a member of your school's track team, so you probably are doing track workouts. It's important to hit all of the training zones: easy, long, tempo, interval, and rep. </p>
<p>And remember, almost any physical exercise will help you become a better runner. Sit-ups, push-ups, stretches, core work, and even some moderate weight training can all have great benefits for a runner, especially when racing miles and 800s. Also, hill training can be very useful, both as a tool for strength development as well as a way to lengthen your stride.</p>
<p>Any tips for a sprinter? 400m and down?</p>
<p>Silver has really good advice. Lots of distance runners do hill work early in their training to build strength with relatively little strain on the body. (Run fairly hard, but not race pace, up a hill of, say 1/4 mile several times, then jog back down, increasing the # of reps as you get conditioned. Don't go too fast on the first one, but time yourself and try to keep the same speed on subsequent repeats. You'll be amazed how what was comfortable the first couple times gets to be real work!).</p>
<p>Once you're in shape, you can do some tempo runs (quick, but not quite your race pace, for 3-6 miles or more, depending on distance you're training for); this helps your body deal with the build-up of lactic acid and other waste products. </p>
<p>Intervals (short reps of 220, 440, or 880, with rests in between, faster than your race pace) will build speed, but you should be careful and not do these track workouts too often or too hard. This is the workout that leads to the most injuries.</p>
<p>And long, slow runs (several miles longer than the distance you're training for) will build endurance. </p>
<p>Also be sure to build in days off and recovery runs where you just run very slowly. It's important to let your body recover, esp. after longer runs and speedwork; those days are just as important to your training as the days when you're going all out on the track. A good rule is not to avoid two hard days (hills, tempo, or intervals) in a row. Always take it easy the day before a race, too.</p>
<p>Good luck!</p>