Look, im not coming back to vizzed, so dont ask me any vizzed-related questions, because i more than likely won't answer.

Anyways, I need some tips. I recently joined track in my middle school this year, and I'm doin....well, terrible. Idk if this has anything to do with it, but i am pretty small for my age. Anyways, my average mile is about 9:30 (*facepalm*). I also came in dead last at the 400m time trial...and i think that might've been my most embarassing experience in seventh grade. Anyways, I joined track because i would like to get better at running and increase my stamina. Does anybody have any tips to help improve my running? I prefer to do sprints rather than long distance. (Wow i say "anyways" a lot, don't I? Lol)

Well, the only thing I have to say about training to run better, is to, well, run. Find a soccer field or some sort of field and run around it like a track. Do 100 yard sprints. This is what I basically do when I train for Rugby. The more you run the better you will be at it.

First off, kudos to you for wanting to better yourself! Just remember, you've got to start somewhere and starting at a 9:30 pace isn't face palm worthy.  

Here a few sites for young adults and training for speed.

http://www.senecapt.com/Speed_Tips (This one points out how your form while running can affect your speed and then it has exercises at the bottom to help you train)
http://www.livestrong.com/article/474100-how-to-weight-train-the-legs-for-sprinters/
http://www.beach-fitness.com/sprinter-nutrition-tips/

It's just a start. I'd speak with your coach and your family doctor if you can about what else you can do to train properly. I wish you luck on all the work ahead of you! I hope these help. 

Happy Sprinting!

I was a runner in high school and college.

In high school, when I started, my average mile was 8:00 per mile.

In my senior year, my average mile was 6:00 per mile, and my first mile was always low 5's.

How did I get that good?

CONSTANT PRACTICE.

You need to run every day. You need to build up your core muscles. You need to listen to your coach, and trust that he knows what you need to do to get better, that's what coaches do.

You also can't expect success right off the bat. Success takes a lot of time for some people.

For example, I didn't start hitting 6:00 average until my 4th year of running. Until then, 6:00 was my top speed. Now 4:50 is my top speed for a mile.

Basically, keep running every day, and try to do as much as you can. Expect discomfort and a little pain.

Don't expect anything else.

But mostly, have fun with running, it's a great hobby.

I would give a ton of info but I am afraid you are going to have to stick to your coach for tips you need.
I'd have to ask your folks permission to give you any exercise tips and tricks.
You are developing into a fine person and I have no authority to overstep my bounds.
Trust your Instructors.
Go with your gut.
You can go places and build yourself into whatever you set your mind to.
Just Get used to asking your coach for info allot and take notes by memory.
Do not do anything silly.
Good Luck.

Good luck To All.
Peace.

I run marathons, half-marathons, I play sports, and I have a lot of experience.

The trick to running well in short distances is to train long runs.  You have to run a few miles to get better at the short distances.  Do 3-4 mile runs, nice and easy and get better at those distances.  That'll make one mile seem short and easy.  Do what your coach says, work hard, run more often, and you'll be fine.

Good luck!

Thanks guys . I'm now running 2 races

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