One of the most rewarding races is the half mile run.It takes a long time to sustain a very fast pace in the half mile.Improving your finish time is a multi step process that involves improving your strength, flexibility, and technique.
Step 1: Continue to build endurance.
You need to build endurance before you can run a full half mile.Start building endurance by adding sprinting to your running regimen.Work your way up by starting with smaller distances.Depending on your experience, you could start at 200 or 400 meters.Jogger or run first to get you warmed up for sprinting.If you want to supplement your practice sprints, practice sprinting drills.Try to walk on your toes for 20 to 30 meters, followed by walking on heels for another 30 to 40 meters.Stretching the legs and developing range of movement can help build endurance.
Step 2: Make sure you build muscle mass.
Strengthening your core and leg muscles is important for running.Your overall speed increases when you have strong leg muscles.Rather than working your legs at the gym, perform some physical activities that improve your muscles while working other parts of your body as well.Tuck jumps are performed by squatting low to the ground, and then jumping into the air as high as you can, while bringing your knees to your chest.Skipping and focusing on either going as high or as far as possible builds strength.
Step 3: You have to build speed.
You need a lot of speed to get a good half mile time.After a couple weeks of simple endurance workouts, you should start incorporating speed workouts into your routine.The steps to training for speed are important.You can record a baseline.If you want to measure your progress, record your initial speed.You can record your base speed on a variety of tracks.
Step 4: Go up a hill.
You can mix a variety of hill runs into your training schedule.You need to improve your speed by running uphill.Do not run the hills if you are injured.Don't push yourself too hard.Start with simple green hill runs.If you want to hear your breathing, run fast.You can run fast on the way up the hill.For 10 minutes.When you are ready, run on the red hill.You want to run hard up the hill, and regain your strength on the way down, instead of running easy up and fast.Take care and repeat for a while.
Step 5: Run on a track.
Most of the tracks are open to the public at your local college or high school.Tracks are flat and can be used to measure your progress.If you are running for speed, stay out of the left lane.800 meters is about 2 laps around a standard track for training purposes.
Step 6: You should record your times.
Your running journal is where you can write down your times.As you feel more comfortable with the run, use this journal to track your progress and push your speed faster.To keep yourself motivated, review your journal frequently.Don't be afraid to change your goals as your performance improves.You should keep more than just your running times in your journal, such as your heart rate, stretches and type of running.This helps track your overall health, as well as the evolution of your training regimen.
Step 7: Eat well.
Strength and power are important for sprinters.A diet that caters to these attributes is a strong one.Foods high in supplements help build muscle.Goal is to get between 1.2 and 1.5 grams ofProtein per kilogram of body weight.Aim for 5 grams of carbohydrates per kilogram of body weight.Three to four hours prior to the race, eat a balance of the two main food groups.Chicken, turkey, yogurt and baked potatoes are some of the food items that are great for augmenting muscle growth.
Step 8: Your running posture is perfect.
Good run times are related to posture and form.Make sure your form doesn't interfere with your run times.Good form is the same as any other aspect of training.While keeping your jaw and neck muscles relaxed, keep your head still and in line with your spine.The shoulders should be relaxed.Your shoulders should help guide your movement.Lock your elbow at a 65 degree angle.If you want to understand where your posture may be lacking, record your runs or have a friend watch you.
Step 9: Dynamic warm ups should be performed before training.
Dynamic warmups involves moving through a range of motions.Dynamic stretching is similar to the range of motion that can be expected from physical activities.The muscles of the buttocks are worked out by walking high knees.Pick up your knees as high as you can while walking in a straight line to perform them.Toy Soldiers or Frankensteins work out the hamstrings.Stand straight and hold your arms above your head.Lift one leg out in front of you and touch it with the other hand.For each side, alternate.When building flexibility for sprinting, lower back, hamstrings, quadriceps, calves, and rotator cuffs are important areas to focus on.
Step 10: It's possible to perform static stretching.
It is possible to hold a stretch in one position for a period of time.Dynamic stretching works the same range of motion as static stretching, so it is best suited for cooling down periods.Slowly stretching the hamstring muscles in your leg is what The Hamstring Stretch does.Place one leg on a stool with your feet facing forward.When you feel a stretch in the back of the thigh, lean forward from your hips while keeping your back flat and knee straight.The quad muscles in your leg are stretched.You can grab your ankle by bending your leg at the knee.Keep your back straight and your bent knee straight.When you feel a stretch in the front of your thigh, pull your ankle toward your buttocks.
Step 11: A practice 800-meter run is what you should do.
You can perform on a track as if you were running the race.You want to put the training into practice.Prepare as if it were the actual day of the race.A friend is needed to observe your performance.They can give you a heads up on where you slowed down and how your posture looked.Use a stop watch and record your efforts in your journal.You can get a good idea of how you will perform on race day by practicing 3 to 4 weeks before the race.
Step 12: Take a moment to review your start.
The start of the race can affect how you finish.Within the first 20 to 30 meters of the race, you want to be at a comfortable pace.As soon as possible, be aggressive.If you want to avoid getting caught up in the slower runners, try to reach the middle of the pack from the start.Push hard to get the most out of your energy system.If you don't push hard at the start of the race, you'll lose energy.
Step 13: Goals can be created for each lap.
If you want to run a faster 800-meter race, break it down into smaller pieces.It's easier to practice and train with this.You can check your times at the 200 and 400 marks.The 200-meter timing should be quicker than the 400.Running the first 400 meters at 90 to 93 percent of your best 400 time is what successful 800-meter runs involve.
Step 14: Stay with it.
You won't get the time that you are capable of in the first few races.Set personal goals for yourself while working hard.You can lower your times with a good mindset and visualization.You should be social.Discuss goals, experiences, and disappointments with the other runners.People will push you to do your best if you make friends with them.Keep your goals realistic.If your goal seems hard to achieve, focus on getting halfway there.This keeps you on track and gives you a sense of progression.