I am a junior in high school and compete in the 3200 meter run. What can I do to drop time?

high time
deanna p asked:

My times as a freshmen were almost 2 minutes less then they are currently. I’ve changed my diet, replaced my running shoes, and can’t seem to drop time. Instead I’m gaining time. I feel good as I begin my run, but after the first 800 meters I just can’t seem to find the energy to run. My legs feel “heavy”, for lack of a better term. I’ve researched on line regarding “tips” for training long distance running. They only thing that could be a factor to my knowledge is that I do seem to drink energy drinks during the evenings as I do my homework. Could this be a big part in my lack of energy on the track? I do not drink them prior to a race. I just can’t seem to find answers and it is very discouraging to me.



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3 Responses to 'I am a junior in high school and compete in the 3200 meter run. What can I do to drop time?'

  1. pirmasports - August 27th, 2010 at 12:06 pm

    start by putting heavy-er shoes agaist the wind and when is race time put some light clothing along with your best running shoes

  2. I want my ¡OLD! mtv - August 27th, 2010 at 9:54 pm

    Drinking energy drinks before you go to bed is the absolute worst time of the day to drink them. First of all, they’ll ruin your sleep and cause your mind to go haywire possibly causing insomnia from overactive brain cells and function. Drinking energy drinks before you run is really what you need to do. You can drink a rapid release formula (ex. Monster, Cocaine) about an hour before your race but these won’t do much for you. Drinking a Gatorade or Powerade is good for during or after the race but they also shouldn’t be consumed before bed.

    As for your training you need to work on slow-release muscle building. As a high school runner I’m assuming you have access to a weightroom either at the high school or a local gym where you train in your free time (with access to a car and your driver’s license too seeing that you’re a junior). You need to do lunges, calf dips and squat especially. Lunges you do at the powerclean area where you lift it over your head and hold it there like the squat bar. You lunge forward with one foot in front of you and the other knee almost touching the ground. You need to do a lot of these, I’d say at least 15 but at a light percentage obviously. You definitely don’t want to be doing 15 reps at 80%. For squats you should be doing them anyways but then again you should be doing these for extended periods of time now. Keep the percentages constant but also keep the reps constant as well because these are your main lifts that will focus on your legs. For the dips there should be a small lifting machine that you sit on, put your toes on a bar and have someone lift off the safety latch and do toe dips with the weight bar across your thighs. You should also be working on long strides when your practice is on the track or whenever you’re running. If you do all of these you’ll definitely see results.

    Lastly, the shoes only become a factor once you get to like the Olympic prelims. For now you shouldn’t be going crazy over what shoes you wear, just wear whatever you feel comfortable running in. If it has the proper arch support for you and the proper tread for the track then you should be all set.

  3. Sarah J - August 30th, 2010 at 7:07 am

    I am a firm believer in Quality over Quantity when it comes to running workouts. Practice going fast. Too often people think they need to train FARTHER instead of just training FASTER, in order to get faster. Do repeat 800s, trying to make each one faster than the last. I would do about 4-6 800s FAST, faster than you 3200 meter pace.

    Another philosophy I have when it comes to getting fast, is building muscle in your legs. Hit the weight room, do leg extensions and leg curls, as well as lungs and squats.

    And last put not least, JUMP. Sounds stupid, but i swear it works. It gives your leg muscles the power to push you while you are running. After EVERY workout, Jump up to the sky 10 times. Then 10 bounds across the track, or field. You will be shocked at how fast this starts to work!

    About your legs feeling heavy… start taking your vitamins. A good Multi-vitamin should do that trick (i like ONE-A-DAY ACTIVE) nothing fancy. Make sure you are getting lots of iron too!


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