Training for the Mile Run
“Each time you run you get better and faster and improve your health.”
Why should I run?
~Running is FUN and makes you healthier.
~Running improves your heart, lungs, and flow of blood through your body. It makes your
cardio-vascular system the best it can be.
~Running helps you in other sports. No matter what sport you do as you get older, running will
make you better.
~Running prevents weight gain and being overweight.
~Running improves your immune system and makes it harder to catch colds and other diseases.
~Running actually gives you more energy. For every minute you sit in front of the TV or the
computer make sure you run/walk/or be active as well for the same amount of time.
~Running can actually make you smarter. Studies show that improved blood flow to the brain
because of running actually makes your brain work better and makes you smarter.
~Running makes you feel better and be happier. An active body improves your mood and the
way you feel the whole day.
~Running is something you can do with your friends or by yourself. You can talk and joke and
laugh and tell stories with your friends while you run.
Proper Running Form:
1. Running Tall - Don't lean too far back or forward.
2. Run Relaxed - Head, face, mouth, neck, shoulders, arms should feel relaxed.
3. Smile when you run - it makes you relaxed.
4. Chin up and eyes forward
5. Arms should swing straight ahead - not from side to side.
6. Relaxed hands with thumb usually up - no clenching fists.
7. Don't go out too fast - start slowly.
8. Keep the same effort going up or down hill as you do when running flat. Take shorter steps
going up and down hill.
9. Stride length should not be too long. Don't over stride by making your steps too long.
Running Safety:
1. Run with a friend or running partner.
2. Don't run with headsets - be aware of what is around you.
3. Tell friends or your parents where you will be running and when you should be back.
4. Run in areas you are familiar with.
5. Always stay alert.
Stretching Before Activity
Dynamic stretches are used to warm the muscles of the body up before exercise.
- Below are examples of dynamic stretches to use to prepare your muscles for
activity:
High knees
Jumping Jacks
Jump Rope
Preparing for the mile
Week 1:
1.) Do all 3 warm-up stretches for 30 seconds each
2.) Run for 8 minutes
Do this 2 times a week
Week 2:
1.) Do all 3 warm-up stretches for 1 minute each
2.) Run for 10 minutes
Do this 3 times a week
Week 3:
1.) Do all 3 warm-up stretches for 1 minute each
2.) Run for 12 minutes
Do this 3 times a week