You joined the athletics team. You’re a long-distance runner and beat your siblings on every run in the neighborhood. Your coach has suggested that you walk the 1600 meters. That’s four rounds in the stadium, also called the English mile. Do you think you can do it? With a bit of strategy, you will leave your 1600-meter runner behind and become an athletic star.
Part. 1 Warm up for the 1600 meters
Keep warm for a few laps. You should walk at least one kilometer to warm up for the run. You could also jog moderately for a mile or two. After jogging, you could also run a final kilometer and pay attention to your technique.
Breath evenly and controlled when warming. Your arms should swing forward without panning left or right. Each arm should point parallel to the track.
Your head should be relaxed with your chin slightly recessed. Your eyes are pointing forward.
The shoulders are pulled back slightly so that your chest is straightened. When running, your chest should be outstretched, but not overly exaggerated.
Stretch yourself dynamically. Dynamic stretching exercises warm you up and relax the body. You can do it while warming up or you can stretch it dynamically afterwards. There are many of these stretching exercises, for example:
Lunge steps to the rear
Wear a knee, pulling your knees as high as possible while jogging or running.
Anfersen, with the feet are pulled to the Po each time they are behind the body. 
Find problem areas and take care of it. If you know certain muscle groups are causing you problems, if you do not dilate them, then you need to take care of them. These often include calves, thighs and buttocks.
Drink well and take supplements. Of course, you should not use illegal means to increase performance, because they could harm your health. However, some runners use energy tablets to increase their performance in a legal way. You should also drink some water, but preferably not more than about 250 ml.
Drinking too much water before the run can reduce your performance and even make you feel sick during the run or after.
Do not eat too many carbohydrates the night before. Instead, eat a reasonable portion of carbohydrates, such as pasta, a few days before the run.
Get up a little earlier than usual and eat a light, balanced breakfast a few hours before the run to have enough energy.
Part. 2 The 1600 meters run
Start fast and run as directly as possible on the inner track. On the two inner lanes you have the best position, because you get there faster around the corners. After the start signal you should run the first 10 – 20 meters slightly faster than normal. Once you can get on the inside lanes without hindering others, do it.
The inner web, Bahn eins, is the best for you. There you should run whenever possible.
If there is a high start on the run, then you should run as fast as possible on the inside lane.
Do not let yourself be wedged. This means that you are running in a position where there are other runners around you, so you can not break out without changing your running rhythm. If this happens to you early, then you can not find your best rhythm because the other runners will not allow it. There is also a risk that other runners will unintentionally push you into a worse position that hinders you later in the race.
Run a moderate speed in the first round. After the start, all runners will probably run a little faster than usual. This is due to adrenaline and is normal. But you should be careful not to over-strain yourself. Otherwise, you will later have problems when you run out of energy.
While you should not let yourself be seduced by the adrenaline of running too fast, you also need to make sure the other runners do not run away.
Your first 400 meters, ie your first lap, should not run faster than four or five seconds below your desired split time.
The interim time is the time you are looking for each round. If you run 1.6 kilometers, that could be 1:05, 2:10, 3:15 and 4:20 for the respective laps. It’s the estimated time you spend on specific runs (laps, kilometers).
Do not forget to run on the inside lane whenever possible.
Run the second round and concentrate on your running style. In the second round you should run a bit more relaxed after the fast first. Prepare yourself for the rest of the run as that is the more strenuous half of the 1600 meters. Pay attention to your running style and breathe evenly and in a controlled manner.
Plan your speed for the turns. If you aim for 4:20 at 1.6 kilometers, then you should run faster in the turns. In the first round with two corners you were a bit faster, maybe 4:00 (calculated at 1.6 kilometers). In the second lap, you run a bit slower, but after the third corner you should be at about 4:10 on average. After the third turn you put on again, so you come back to 4:00.
Your second lap should be significantly slower than the first, but not so slow that the other runners will move you far.
Advance with other runners if you have an advantage. You should read the other runners if they push forward, but you can also go for it yourself. If you pass others by at this point, you may get into a better position for the end of the run. Your sprint should be short to save energy and prevent your body from entering the anaerobic phase.
Your sprint should be no more than 20 meters at this point. If you continue to sprint, there is a risk that your body will react anaerobically. This anaerobic phase you need later in the course.
Prepare mentally for Round Three. The third round is mentally most exhausting at the 1600 meter run. That’s because you can not run faster yet, but your body already hurts because you’ve walked almost a kilometer. At this point, you should catch up with other runners. Save energy, but unlock and overtake anyone you can overtake without over-exploiting.
Control your breathing. At this point you will already be breathing heavily, but you should not breathe uncontrollably.
The third round is often the slowest. You should run two or three seconds over your lap time, if possible.
The split for the third round should be 1:08. This is slower, but fast enough to complete the 1.6 kilometers with an ambitious 4:20.
Accelerate continuously over the last 400 meters. A good tactic at this point is to focus on a runner in front of you. Start accelerating right at the beginning of the last lap. The first 100 meters you should create easily. Keep your elbows at a 90-degree angle and swing them parallel to the ground.
When the first runner crosses the start line to the last lap, it is heralded by a bell, similar to the starting shot.
Your head should be in line with your chin. The latter is slightly lowered and your eyes are focused.
Pull your shoulders back, push out your chest and think about your good posture. You should walk light-footed and put your knees on.
Increase your speed a bit every 100 meters on the last lap. Imagine how you can grow at every 100-meter mark to make it happen. You should feel a wave of adrenaline at the 1400 meter mark. Use this to your advantage to maximize your speed over the last 200 meters.
In the last 100 meters you should run as fast as possible. Think of your firm and controlled attitude, because due to exhaustion you often neglect it.
The last lap should be as fast or faster than your first lap.
Part. 3 Warm up after the run
Breath deep. After the race, when you have pushed yourself to the limit, your breath and heartbeat are racing. Now you need some time to catch your breath. Take a few minutes and go to calm your body.
Stay on your feet and think about the good posture. After a tiring run, many runners bend forward. But that can lead to nausea and vomiting. In addition, when you lie down or sit down, lactic acid collects in the muscles. This can later lead to stronger soreness.
Jog a lap to warm yourself. Now that you feel less exhausted, you should at least run a round loose. It would be even better to do a few laps. This running should be similar to warming up.
Both warm-up and warm-up serve to gradually prepare your body for activity or to relax it. This will prevent damage that may be caused by abrupt or extreme changes in activity.
Drink to balance the lack of fluids. Some people sweat more than others. But after heating up and down and running, you’ll probably sweat permanently for at least 20 minutes. You lose a considerable amount of water, which you now have to refill. Once you are well enough, drink some warm water to rehydrate.
Warm water is gentler on the body and does not cause stomach cramps or discomfort. Otherwise these stomach problems could cause nausea and vomiting if you are not careful.
Your body has also lost electrolytes that are important to it to function. The most important electrolytes you need to replace are salt and potassium.
Salt tablets are good for serious runners. You can also dissolve normal salt in water, eat salty snacks or raw salt to replenish salt.
Potassium can be replaced by eating foods high in potassium, such as bananas, avocados and beans.
Stretch moderately. Your body has already relaxed well while warming up, running and cooling down. In other words, there is a risk that you overstretch yourself. To avoid that, just stretch yourself gently in the end.
- You have less wind resistance when you run close behind another runner.
- Save energy by running behind the leading runners and overtaking them on the last lap.
- Exercise and preparation improve and maintain your stamina.
- Use wind to your advantage. If you have tailwind, take more steps and use the wind to run faster.
- In a high start you should start a little faster than at 800 meters, to the first corner, so you will not be wedged.
- If you’re crossing the first lane, be careful not to bother other runners. You’re probably exhausted at this point, so a collision is more likely to happen.