Can someone give me some tips for cross country. Running?

Question

How can I prepare and how do I spend my energy during the race

Answer 1

are you trying to prepare for the upcoming season in the fall or do you have race coming?

First know your race course.  if all possible walk the course before the race.

With hills you need to cruise up them...don't sprint.  When the hill crests you need to excel back to normal race pace.  )ie the hill slows the pace down somewhat)

Get out in the beginning of the race but do not sprint.  Settle into a race pace and relax.  Look ahead and choose points in which you can chase down (ie... a tree, sign, another runner), continue to do this.

Begin to pick up the pace the last mile and begin to catch some of the runners who have lost their energy.  Stay positive and do not let any negative thoughts into your mind.  at the last 1/2 mile if you can begin to push yourself into 90% sprint and ending with a 100% sprint to the finish line.

Another thing to do for practice is to practice medition in a quite place.  Do this at night before going to sleep.  Imagine yourself running the perfect race.  

Also set attainable goals that you can achieve.  Set this in the beginning of the season and write then down on paper on tape to your bathroom mirrior so that you can see it everyday.

Most importantly have fun with running and you will suceed.

Good Luck!!!

Answer 2

begin training asap, and try to pace yourself in the race

Answer 3

Every two to three days run a long paced run. if your races are 2 to 5 miles, run about 5 to 8 miles on these days. if they are marathons or half marathons build up slowly to try to get to 15 miles a couple times a week.

Between these days do accelerations or cool downs. your accelerations can be as little as 100 yards 10 times or as long as 4 miles gradually getting faster and faster. cool down days are generally after your long run days. go for a nice calm run and enjoy it! this run can be as long or as short as you want it to be.

Always make sure you stretch before and after you run.

If your just getting started, try to workout as best as you can to get in shape for these runs. biking helps and is a good way to get in shape. jogging every day or five times a week about 2 miles or more will help you to get started. If you need to stop and take a break... just do it. especially if its hot out. but make sure you walk around and don't sit cause you'll get sore and most likely not want to start running again. just keep talking yourself into going on! think about something else when you run so you don't feel so exhausted.

DURING A RACE: a cross country race is generally 6 miles and shorter. the thing that works for me is to start out slow but not like a jog, just a moderatley fast race pace. and just keep passing people slowly. doing it this way may seem a little odd but it's a good idea to try this early in the season to see if this works for you. just think of it as a long acceleration run. so this means maybe you should practice that more if this sounds like a good idea for you.

TIP: when your running make sure your breathing correctly, about every two or strides take a breath in and a breath out during the next two. try to breath with a rhythm. this will also keep your mind thinking something else.

TIP: after any run lay on the floor on your back and straighten your legs parallel to the wall so your feet are the highest up on the wall. this is called "DRAINING YOUR LEGS" do this for about 8 min. trust me you'll regret not doing this. it prevents you from getting sore.

TIP: after long runs is to literally take an ice bath... just for your legs and up to your hips though... not your whole body that will hurt!!! fill the bath with cold water and put ice in it and sit in it for 10 min. DO NOT JUST USE ICE!!! you need the water in there so you dont get frost bite! this will feel uncomfortable for a minute but that feeling will go away and it will feel good after you did it.

GOOD LUCK and HAVE FUN out there!!!