You are a member of a track-and-field team.You are a long distance runner, and have beaten your siblings in every race you have participated in.The 1600 m race is four laps around the track and is called a metric mile.Do you think you can handle it?Your 1600 will help you achieve track star status with a little strategy.
Step 1: Warm up laps.
To prepare for the real race, you'll want to run at least a mile.jog moderately for a mile or twoYou can follow your jog with a final mile of form work.Control your breathing throughout your warm up.You want your arms to drive forward.The track should be parallel to each arm.Your eyes should be alert and you should have a slightly lowered chin.Your chest should be thrust into a slightly taller position if your shoulders are back.Your chest should be tall, but not extended in front of you.
Step 2: Dynamic stretches can be used.
Dynamic stretches help you limber up your body.If you want to stretch after your lap work, these can be added to your warm up laps.There are many dynamic stretches you can use when warming up, but a few to consider include: front lunges, reverse lunges and high knees, where you raise your knees as high as possible while jogging or at a light run.Butt kickers are where you kick your feet toward your butt.
Step 3: Problem areas should be isolated and build up.
If you know that you have a tricky muscle group that can cause you problems if you don't stretch it out thoroughly, you should devote some time to these areas.The problem areas are calves, thighs, and butt.
Step 4: Take accepted supplements.
You shouldn't take illegal performance enhancing substances because they can be dangerous to your health.Some runners take energy gel caps to get a legal boost.You should drink a small amount of water, but you shouldn't drink more than an 8 ounce glass.If you drink too much water before your race it can affect your performance and cause you to get sick.It's a good idea to avoid overloading on the night before.You should eat pasta several days before your race.Wake up a little earlier than usual and eat a balanced breakfast several hours before your race.
Step 5: Start strong for lane one.
The advantage in the turns of the race is given by the inside two lanes.You should run the first 10 to 20 meters at a faster pace after you receive your signal.You should get to the inside two lanes as soon as possible.The lane with the best advantage is lane one.You should always be in lane one.If your race uses a staggered start, make your way to the inside lanes as soon as possible.
Step 6: Don't get boxed in.
Runners are boxed in when they can't break free of the group without changing their rhythm.The best pace can be hampered by other runners if you are boxed in early.There is a risk that other runners may hedge you into a less favorable position later in the race.
Step 7: Moderate your pace on the first lap.
The other runners will be at a slightly faster pace off the blocks.This is normal and you should be careful not to overexert yourself.Doing so can make it difficult for you later in the race.You should be careful that the pack does not pull too far ahead of you, as you don't want to be caught up in the rush and burn yourself out on the first lap.Under your target splits, your first 400 m should be no faster than four or five seconds.Your split time is your total time during your run.The splits for a mile race are 1:05, 2:10, 3:15 and 4:20 for each lap.When you divide your time by the number of turns, miles, and laps you get a sense of how long your run was.If possible, stay in lane one.
Step 8: Focus on form while cruising your second lap.
After your quick first lap, you should relax.Prepare yourself for the rest of the race by easing into your race pace in lap two.
Step 9: By turning, plan your speed.
If you aim to make a 4:20 minute mile, it will help you to increase your speed.The first lap, which is made up of two turns, is likely to be a little fast.By the time you go into your third turn, you should be at a 4:10 minute pace.You want to go back at a 4:00 minute mile pace in your fourth turn.Your second lap should be slower than your first, but not so slow that the pack pulls too far ahead of you.
Step 10: Surge with other runners if you have an advantage.
You shouldn't be afraid to surge yourself because you will want to read runners as they surge.Boxing out other runners at this point can help you in the end of the race.Keep your surge short so that you don't slip into the anaerobic zone.You should limit any surge to a maximum distance of 20 m.Anaerobic effort will be saved for later in the race.
Step 11: Prepare yourself for the third lap.
The most mentally challenging part of the 1600 m race will be the third lap.Since you're already half a mile into the race, your body will be hurting and you can't kick your pace into high gear yet.At this point, you should be gaining on other runners.Don't push yourself too hard and pass everyone you can.Control your breathing.At this point, you should not be gasping out of control.The fastest lap is Lap three.Your pace should be two or three seconds above the race pace.If you want to finish your mile at a respectable 4:20 minute pace, your splits for your third and fourth laps should be 1:08 and 1:02.
Step 12: For the final 400 m lap, accelerate steadily.
Setting your focus on a runner ahead of you is a good tactic at this point.As soon as you cross into the final lap, start your acceleration.The first 100 m should be taken with care.Keep your arms parallel to the track.The bell lap is when the first place runner crosses the start line into the final lap.Your head position should be straight with your chin in a slightly downward position.Keep your shoulders back and your chest tall.You should keep your knees up and be light on your feet.
Step 13: Your speed is increased every 100 m of your last lap.
You can see how much you boost at each 100 m mark.You can push your speed to the limit in the last 200 m if you feel a wave of adrenaline at the 1400 m mark.Sloppy form is common due to exhaustion.Your first lap should be faster than your final one.
Step 14: Take a deep breath.
Your breathing should be labored now that you've finished your race and pushed yourself to the limit.It will take some time to get your wind back.Walk a lap to calm your body.
Step 15: Keep your feet on the floor.
A common response after a race is to bend at the waist, which can lead to feelings of nausea and vomiting.If you lay down or assume a sitting/collapsed body position will cause lactic acid to pool in your muscles, you will experience more muscular soreness later.
Step 16: A cool down lap.
You might want to take a few laps for the best results now that you're feeling a little less haggard.Your warm up should be the same as your cool down jog.Warm up and cool down are used to prepare for physical activity or relax after.Sometimes damage can be caused by abrupt and extreme changes in activity.
Step 17: You need to replenish your fluids.
It's likely that you have been sweating for at least 20 minutes after you've run the race and cooled down.You'll need to replace a lot of lost water.Warm water is needed to rehydrate once you feel well.Warm water will not cause your stomach to spasm or clench uncomfortably.If you're not careful, these sensations in your stomach can cause nausea or vomiting.Your body will have lost some important minerals.If you want to replenish the electrolytes you need to be concerned with are salt and potassium.Salt can be dissolved in water, salty snacks, or even raw salt if you want to restore your body's sodium levels.Bananas, avocados, and beans are rich in potassium and can be eaten to restore it.
Step 18: Stretch out a bit.
Over the course of your warm up, race, and cool down, your body has limbered up.You will be at a higher risk for over stretching.Take a relaxed approach to your stretch.