How do I improve my running?

Question

So, I'm generally in good shape, but I can't seem to run for my life. I'm not an athletic person but I'm not a couch potato, either. However, I just joined a boat rowing team and part of the training requires a lot of running for building our endurance. They're measuring our improvement and I would like to know any tricks that might help me get better at this. The test is running 4 laps of 400m as fast as you can. My time was 7m50s which I understand is pretty bad(the best time was 5m34s I think). I swear I really gave it my all, I was trying to breath properly(long breaths, inhaling through the nose, exhaling through the mouth) but I ran out of breath and started breathing way too fast through my mouth.

Also, I always get this pain on the side of my rib, it feels like air is trapped in my lung or something. Any stretching or exercises I can do to avoid that?

Thanks!

Answer 1

The pain in your side is due to lack of oxygen reaching the muscles. The best thing to due for it is run until you feel the pain, don't stop and run through it until the pain is gone, and then you can walk for a bit. Get used to the pain. The more you can accept it, the more it will go away. (DO NOT DO THIS FOR OTHER PAINS) Beyond that, while running you can practice your breathing by strengthening your lungs. Suck air in slowly but hard, and create pressure by almost closing your mouth and blowing the air out. Practice breathing exercises during the day when you aren't working out. This will also help you out with your overall endurance.

Answer 2

Work on your core muscles by doing crunches and other exercises everyday. Also try running 5 times a week, for instance on monday running at a very steady pace for 2 minutes and walk for 45 seconds rest do this about 6-8 times. Then Tuesday go on a 20-30 minute run to recover from the past workout. Take Wednesday off from running(still do core) and on Thursday go to a track and run 2 laps in 3m40s with 1 minute rest and do another 2 laps then rest 1 minute and do 2 laps one for time. Take a 5 minute break and do the whole thing again. Continue doing long runs. Running taking commitment and a positive mind if you have those you will improve fast. The side cramps will go away with more and more condition. You might need a running watch to do these work outs just go to target or walmart and buy a stopwatch you can wear on your wrist.

Answer 3

Do something you want to do today, do it tomorrow, and push yourself for day after tomorrow. this makes a routine in you. once a routine is made that becomes a habbit. and habbits in turn change attitude. so my friend a simple formula to improve your running as you have asked is to start doong it slowly and steadely. you cant conquer Everest in a day. get yourself comfortable to 5 mins continues run. then slowly increase the time and distance. but ensure to make it comfortable as you slowly increase. you will feel better

Answer 4

training and diet