Kw-logo-holiday

Quiz the Coach - I Want To Increase My Speed

Quiz the Kidzworld Coach for running help, skateboard trick tips, basketball drills and other sports and fitness advice.
The Kidzworld Coach
Quiz the Coach - I Want To Increase My Speed - Reviewed by Kidzworld on Dec 27, 2006
( Rating: 1 Star Rating)

Quiz the coach helps teens and tweens with sports and fitness related issues and problems like obesity, healthy eating questions, skateboard tricks and P.E. dilemnas. - Page 9

So ya dig sports but need some help with your game? Don't understand some of the rules of football, basketball or hockey? Got a gripe about P.E. class, skateboarders, cheerleading, coaches, or anything? Why not ?

1Hey Coach,
I am a cross country runner. Every race that I run I always place, but it seem that every time I get slower or over a period of time my speed and time does not increase. What are some good ways to increase my speed and time for running mile, 800 meter and 400 meter races.
cc_gurl

Hey cc_gurl,
This might seem obvious but the best way to improve your running time is to run more. Set up a running schedule where you are running about four days a week - with at least one longer run of three to five miles. By running a longer run, you'll build up your strength and endurance, which will improve your one mile and shorter distance running times. The following drills will also help you increase your speed:

  • Speed Workout - A good simple speed workout session is to run for eight minutes at an easy pace, run fast and controlled for 45 seconds, then back to easy for 45 seconds. Repeat that six times and end with an easy five to eight minute run. Do that once a week and watch your time come down.
  • Steep Hill Workout - This exercise is great for improving your running strength, which should improve your overall running times. Make sure you warm up first and cool down after. Find a dirt or grass hill and run up it fast using short, quick strides with a high knee lift for 30 seconds. Slowly walk down the hill, lightly jog for about three minutes, then hit the hill again. Repeat the 30 second run up the hill and the three minute jog, six times.
  • Relax and Have Fun - Go into each race feeling relaxed and confident. Take a few deep breaths and tell yourself, "I'm going to run the best race I can, and beat my best time."
  • Do you need tips or advice on sports, fitness or health? to the Kidzworld Coach. Keep in mind peeps, the Kidzworld Coach isn't a doctor or a professional athlete or anything like that. He's just a dude who digs sports, plays 'em and knows a lot about 'em. You should always talk to your 'rents, a doctor or your school gym teacher before starting a new sport or a new exercise.

    Related Stories:

  • Quiz the Coach: I Love Running
  • Quiz the Coach: I Always Get Cramps
  • Toughest Sports Feats
  • More Quiz the Coach
  • >

    readers voted!

    Comments

    there are 0 comments

    Please login or register to add comments


    like this article?
    Sign up now to get more just like it!

    latest videos

    F1125704257937

    Fastest Time For Running a Mile?

    • 4 minutes.
    • 3 minutes 51 seconds.
    • 3 minutes 43 seconds.
    • 3 minutes 40 seconds.

    related stories

    Sports in the forums

    ds8kw
    My favorite football team is the Giants!! :angel they are doing sooooo bad this season but i still love them!!!  :angel
    reply about 10 hours
    blackveilbrides15
    I like cheerleading  friend 
    reply 4 days
    nadialovesyou123
    sort of not really
    reply 4 days
    nadialovesyou123
    ya they should
    reply 4 days
    blackveilbrides15
    It is fun 
    reply 5 days

    play online games

    Hour-of-code-tumb

    Codey the troll is lost! Help him avoid obstacles and get back into the computer...

    Candy-quest-feature

    Your troll is lost! Help it avoid obstacles and get back into the computer.

    Fo...

    Dragon-dash

    Your dragon must return to guard the treasure! Help it gather lost coins and avo...

    _thumb_100x100

    Shoot blobs with different properties to merge yellow blobs. Your blobs can be r...

    1005_cc_kidz_100x100_vlh

    Candy's got her candies into a terrible mess, can you help her to sort them out?

    Candy-100

    A great online version of the famous Candy Crush. This is the best game launched...

    _thumb_100x100

    Bloons 2 is here! A worthy and awesome sequel at last to our original Bloons gam...

    Frostbox_100x100

    Explore the world or hang out with friends in your own condo. Get a unique look,...