How can I improve? (10 pts. for best answer)?

I'm a 14 year old girl who is a freshmen in high school. Events that i've done when i was an 8th grader were 100m(13.1), 200m(27.31), 400m(1:03.32), 4x400m relay, and 4x1600m relay. I'm thinking about joining track and field my freshmen year in high school too, but i heard that the girls are automatically put in varsity. Which means i have to race against sophmores, juniors, and seniors. I'm a very competitive person and dislike losing, however I have good sportsmanship. My ultimate goal this year is to improve my times, especially my 400m, I want to get under 1 minute. HOW CAN I DO JUST THAT? WHAT ARE SOME TECHNICS THAT WILL HELP ME IMPROVE MY TIME? WHAT SHOULD I EAT BEFORE THE DAY AND THE DAY OF THE RACE? WHICH SHOES SHOULD I USE? WHAT STRETCHES SHOULD I DO? HOW CAN I CALM MY NERVES? SHOULD I USE TIPTOES WHEN I RUN? DO I KEEP MY BACK STRAIGHT? HOW OFTEN SHOULD I PRACTICE? WHAT SHOULD I PRACTICE ON? any suggestions and recommendations will be greatly appreciated.

How can I improve? (10 pts. for best answer)?
I would recommend to do about 15-20 miles of distance a week w/ about 3-4 miles of speed on the track then tapper for big races later in the year or the ones you want to do the best in. I would concentrate on foot strike ( i would recommend landing on the balls of your feet for the 400 and up) and probably toes for the 100m and 200m. i would strech almost everythin but especially legs and arms. hamstring and claf streches mainly. i tend to eat non fatty food that are high in proteins and some yogurt . time when you eat so that you are digested but not hungry by the time you run.a slight forward lean is usually common so you probably dont need to focus on it. IF you really want to be good i would tran everyday getting on the track 4-5 times. also working on your start out of the block (ask your coach) can knock off alot of time fast as for the longer distances (4x1600relay) i w2ould do alot more mile but cut down on the speed. based on your time you should be pretty competitive and i would focus on the 200m but you are good in all 3 (100, 200, 400) as for shoes i would almost make u buy spikes (make sure they are sprinter spikes)
Reply:You should just run a lot to get your stamina up. When your running make sure you don't ball up you fists. It restricts blood flow and will make you tired easier. Eat some calories the day before the race so you can have more energy and so your body has some fuel to burn. There are special track shoes, you can get them at almost every shoe store just ask a person. just do as many stretches to get you loose like mostly on you legs (DUH!). Streching will also get you nerves down. Try practice maybe every other day or very often. You should practice on a track field, if you school has one. Just pretend that you REALLY have to go pee. That helps me when i run.
Reply:I'm in 8th grade and ran track last year and I'm planning on running this year also. I ran the 200 meter relay last year. Some tips are to keep your head up, back straight. Don't focus on the finish line, [I usually focus on the trees that are straight in front of me at home meets but when there weren't trees I had my best friend stand about 50 feet out and just focus on her] don't be intimidated just because you are the youngest, eat lightly, [maybe a fruit and a gatorade] it doesn't really matter what shoes you wear whether they're spikes or regular tennis shoes just as long as they fit, stride out as long as you can, don't stay on your tip-toes, a girl fell and broke her wrist last year b/c she tripped, run a 500-600 meter run as fast as you can to get up your endurence, run throughout the week 20-30 minutes and to keep from getting shin splints stand and lift up off of your heels 20 times with your toes to the front, with your toes turned in, and with your toes turned out. It really helps! Well, that's pretty much all the advice I have and I hope it helps!
Reply:Easiest way is to run with the boys team. I know it sounds bad but in my school we have 1 girl that runs with the guys and shes like 6th in state.
Reply:You should set goals and as you met them, increase them....not to much at a time (ie faster time, longer distance). You could use ankle weights , about a pound or two, nothing too heavy. carbs are good before the race, but not too much. choose shoe that are comfortable and offer some ankle support. On the stretches concentrate on the legs and arms...hold a stretch for about 10 seconds (no bouncing) and then move to the next stretch....try to find someone to practice with....a kinda of competition, you should help each other and have a ''friendly competition''. practice breathing through you nose and use your mouth only when really need (you mouth will dry out). Your coach can address you concerns more in dept. Good luck to you and practice, practice, practice
Reply:You need to join an athletics club outside of school, there you will get the coaching that you need. You cant be coached as effectively over the internet. spikes are normaly best for track running as it gives maximum grip. i found that the best way to calm your nerves will be to do lots of races, you will get used to it and get less nervous, its best to train on the surface that you are going to be competing on so that you get used to it. But join a club its the best way :-)



health