1500 meater run??!?
Question:I run 1500 meater everyday, because im on my school track team. and my times arent very good.
1.how can i save my energy when im running?
2.what do i do like 20 min before i run or whatever?( do i drink lots of water not eat?)
3.what should i do when i run.(1st lap 2ed lap 3ed lap ect...) how fast)
2. Water takes 1 hour for you body to get any benefit from it so drink that at least one hour before (Gatorade takes 1.5 hours). Before you race warm up for 10-15 minutes and then stretch as needed. Before a race do some sprinting build-ups and then get prepared.
3. At the start of a race use your nervous energy and get out quick. This start won't tax your muscles too much but make sure you settle into your pace within the first 200 meters. Push each lap but make a move on your third lap, the third lap is always the slowest lap of a 1500 so don't be afraid to take it a little hard. When finishing up the last lap just leave it on the line and see what happens.
Hope this helps.
don't drink to much, you'll cramp up.
chew gum instead.
on your last strait-away sprint as fast as you can.
But hypotheically saying you meant every race, there are certain things you have to do. First and most important, you should be in shape. Endurance is key for events like the 1500 and you need atleast 3 weeks of base training -purely 3-5 mile distance runs. Second step is hydration. Hydration is key for runners- I am a track runner myself so I'd know- so drink two bottles to four bottles the day before a meet. On meet day, make sure you drink atleast two to three bottles of water.
To run your best race, that is step 1.
Step 2: The night before a race, make sure you load up on carbs. Pasta is a great way and a runner's favorite energy food and pizza works just as well. And make sure you get enough sleep.
Step 3: Before the race, atleast 25 minutes before the race, warm up for 5-10 minutes, depending on how tight your muscles are. The tighter your muscles feel, the longer you should go. But make sure you do your warm up at a nice, slow, pace.
Step 4: With about 15 minutes to go, you should be ready with all your track clothes on and your spikes or flats (spikes and flats are a certain type of racing shoe- much recommended if you don't have one already) on.
Step 5: Make sure you stretch real real well for 5 to 10 minutes.
Step 6: Do some plyometrics- Strides, butt kicks, high knees, etc.- with about 2-5 minutes to go before the start of the race. Make sure you keep moving somehow. You don't want your muscles to tighten up. This also keeps the heart rate up which'll help you during the race.
And now you are ready to run your best 1500 meters.
During the race, there are several strategies to run real well and save a lot of energy. Rule of thumb is, the longer your race is, the more relaxed you and your arms should be. So, for the 1500, drop your arms lower than you are used to and let it swing freely. Don't tense up or hold your hand in a fist. Take is real nice and easy and concentrate on the motion rather than how you are feeling. Next, you need to make sure your eyes are up and looking at the person in front of you at all times. At no time do you want to lose focus and look down or turn around. If it is a windy day, make sure you draft off of someone. Drafting is when you stick behind someone and make them do all the hard work by wasting their energy while they run through the wind. You can just tuck in and follow their lead and they will be more tired than you during the last lap so you can sprint and kick it in. Those are some strategies.
As for how fast you should go: times are sheerly based upon how good you are and how well you run. If you run 6:00 1500's, you probably shouldn't go out in the first lap any faster than 80 seconds. Don't kill yourself the first lap. Play it smart. Then, increase the pace each lap or try to stay with the same pace. You will get a new record with all these strategies. Best of luck to you.
Saving energy isn't the real issue it is using every ounce of energy you have, but at the right times. The third lap is the most important because that is where fatigue sets in and it sets the pace for your last lap. If there is a group of runners (or even just one other) who is running about the time you are aiming for, stay with them for the first two laps right behind them, draft off them.
Concentrate on your split times, you should work out the splits you want to hit before the race. If the pace after 2 laps isn't to your liking pick it up and go by your self. The mental part of the race sets in on the last 200m where you have to really sprint and tell your self that you WILL NOT be passed by anyone, and if someone passes you, pass them right back.
If you actually run it EVERY day, like 5 days a week, it isn't surprising that your times aren't very good. Even top caliber runners would need a day off before preforming their best again. So if that is the case consider taking rest days to let your body recover. Muscle isn't built through the work outs, but through the recovery when the tiny tears in your muscles caused by work outs heal.
~It is a common misconception that you should breathe "in your nose and out your mouth" This severely limits the amount of oxygen your body takes in considering your nose is about half as big a hole as your mouth. You shoul just breathe normally throug both your nose and mouth simultaneously. This may sound odd, but your body probably already knows what to do, just start with breathing through your mouth. Distance running is all about getting the most speed with the most economy, like hybrid cars. The oxygen is our fuel and you need to get as many miles out of that fuel as you can.
1. i wouldn't really put it as saving your energy. it's a matter of pacing yourself and learning your abilities.
2. 20 minutes before a meet, you shouldnt be eating or drinking anything. only drink water or gatorade (because of the sugar) if it's a humid or hot day.
3. you really want to run almost even splits for each lap. but that's pretty hard. it's really important to get a good start. it makes racing SO much easier if you have another person who has similar abilities. you and the other person should switch off leading laps, so you both have less of a burden. the middle two laps you should be concentrating on your pace and how you feel. dont think negative thoughts!!!! on your last lap, give it your all. 400 meters may seem like a lot on the last lap, but if you stride/sprint it, it will go by quickly. one of the worst feelings after a race is that you know you could have pushed yourself harder. trust me.
1. Work on your stride efficiency, draft off ppl in front of you
2. Warm up...dont worry about food or water its too late at that point
3. here's what i usually do in the 1600 : 1st- 71, 2nd-74, 3rd-74, 4th-69 basically go out hard on the first lap...relax for the next 2, and kick it in in the last one
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