RUNNING????????????????

hi,
me, my sister, and my friend are 14 years old. we go running about 4 times a week at our high school track. we have some questions about running:
&we are not trying to loose weight, just trying to get better at running and become healthier. we are all skinny and dont need to loose weight
1. when we run we get very exhausted and loose breath about 20 seconds into it. we need to know if there are good distractions to use while running to calm breathing. so far, we blast our ipods listening to music, we drink, we look up at the sky, and we run with less clothing.sum it up we can only run 1 lap around the track and then we immediatly get tired. and we usually do over 2 miles at the track. we need good distractions or breathing tecniques to keep us running longer.

2. what are good ab exercises after our cardio workout after running ( we would like to tone our abs)

we run at night so its not hot but we still sweat and we go anywhere between 6:30 -8

please help us and thanks for ur time;)

How do you heal knee pain caused from running?

I have been running high school track (sprints, not distance) for a week and a half now. My legs were sore the first week, but in the last two days I’ve developed pain in my knees. It hurts when I walk downstairs and almost feels like it’s behind my knees. This pain is so intense that I can barely run. We have a meet tomorrow and I know I won’t be healed by then, but what can I do to minimize it and eventually heal the pain?

Should I train for running during the summer as if it was another season?

I’m a high school track & field/cross country funner and I feel that I’m not getting any faster. I was planning on training for a 2month season after 2 weeks of break from spring track and then get a 2 week break from the summer season before running cross country. Would it help or hurt me?
Also, should I or should I not train for speed and why?

What kind of swimming should I do as cross training for track and cross country?

I run high school track and cross country and got the idea to start swimming before school every morning when it starts to warm up for some cross training. How much should I do and will this even help me?