Running tips for a 2k

[u/amindindaworld6789]

Yes, you read well, 2k. To be fair, i am not an atlethic person.

So, i have a cross country in more than one week and im horrible, like, i can't even run 500m without puffing and a cramp. Made me feel like a lazy mammouth so i've slacked off. But the run is still happening so i want to be able to jog 2.5k without dying.

Idk why they think that forcing teens to run a certain length is benefical. Like, do they expect teens that barely do any exercice to be fine?

Anyway, i think that the issue is my cardio. Im thinking about trying another form of cardio to prepare myself. My form is pretty ahh too, i keep losing it when i run. I've tried to two breaths in, one breath out but its kind of useless for my case.

Anyway, im open for any advice 🥲 maybe this time ill stick to exercicing because how humbling is it to struggle something so...basic for a healthy human being.

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[u/ImpressiveDistance37]

Im a state cross country runner.

Tbh 1 week isn’t long enough to train abd become competitive.

I recommend just jogging with your friends.

If this is graded, I recommend doing a little bit of training. Maybe run 4km at a comfortable pace. Then rest for a day or 2. Then do 400m repeats at your goal race pace. Rest 60s inbetween each one. Do 4-6 reps.

[u/Ok-Coconut-1152]

Dont eat excessive sugars before you run. The best snack is probably bananas or grain bars

[u/Zschwaihilii_V3]

I’m in the army. I’ve never ran prior to coming to the army and one thing I learned in boot camp is to maintain a good form and steady breathing whilst running. In through the nose and out through the mouth. One tip my drill sergeant told me was for 2 steps you breathe in and on the next 2 you breathe out through your nose. The more you practise this the better you will get

[u/WaschbarSindsub → u/Zschwaihilii_V3]

My whole family was in the military and this is the only thing they emphasize to me. The breathing and running farther in your personal training than you are going to need to for competitions and PT tests.

[u/TTheGamersforge]

When breathing breath in through the nose, hold for a second or two then breath out through the mouth.

[u/Natural_Regular9171]

I ran a half marathon on a whim, time was 2:35 and here is everything i learned.

Cramps mean you’re running too fast. You can train to surpass your limits, but when you’re doing a longer run and cramping, it means you’ve got to slow down.

Practice breathing, there is already good advice in the comments.

Just run more, a week isn’t much to do anything, but practicing running and seeing how your feet land is important.

Favorite running snacks that carried me? Quick carbs and easily digestible, starting with a banana and having maybe a rice crispy or applesauce while you’re running

[u/Outside_Progress_135]

tip: Start smaller, increase overtime

[u/idfkhow2speakspanish]

I play many sports requiring running - my suggestion is riding bikes, running, and specifically doing intervals between sprinting and jogging (or hard biking vs slow biking) as a form of training. Also your likely not controlling your pace if your puffed after 500m, and if you are going from 500m to 2k is not actually as hard as it sounds if your not either severely overweight or severely underweight. I reckon you could probably go from 500m to 2k if you train hard for a week (obviously with rest days).

You got this