How can i make it through my first track practice?

HELP! I have to run 4 miles tomorrow for my first track practice ever, I did swimming over the winter but that ended about 4 weeks ago, I haven't had any real exercise since then! I need tips to help me last the run, we are expected to go at a moderate...

pace (7:45 per mile on average) but I am a terrible runner. I am only doing it because I need to get into shape and I have a lot of endurance when it comes to swimming, I'm just trying something new. HELP! How can I prevent from too much fatigue (or from embarassing myself too badly) on my first day as a runner? I'm terrified.

Get plenty of rest now, and then when you run, make sure you warm up stretch. Doing so will warm your muscles, help prevent injury, and get you ready to run a bigger distance. Also try to make sure you drink some water, to keep hydrated. Good luck.

It is all mental! Four miles could take 40 minutes for an average runner... 7:45 is pretty fast per mile... so ignore that. Focus on chasing people, it makes it fun, and you forget that your running. Just enjoy it, I promise anyone can run that distance. I will be running 26 miles on Sunday, so just be glad you arent doing that! Keep relaxed, use the time to think about stuff (but not I am dying) and enjoy the sweat! It gets easier, too.
Enjoy track, and don't get injured!

Okay calm down first of all. Okay I used to be a cross country runner and then stopped and now I usually run quicker shorter races so I think I know what you're talking about. You need to remember to strech well before you run and concentrate on something other than nerves or being in pain. Try to breathe in through your nose and out through your mouth so that you don't get lots of cramps and stuff. Also make sure you stay at a comfortable easy pace for yourself. So don't try to run along side someone else just keep yourself at a comfortable pace.

Dont worry, i am a cross country runner myself and all you need to do is get a good pace that you are able to run. If it seems to easy then pick it up a little. Also something that helps me to make the time go by a lot faster is to sing a song in your head. That always helps me when i am out of shape. So just go out there and have fun. I promise it wont always be this bad. Good Luck

Thanks so much everyone, the run went great and I really appreciate all the advice!

i want to run but how

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