Cross Country Tips (i need to know everything)?

Question

Now that I have entered high school and slimed down a bit I am really starting to enjoy running. I am a Junior but up until now I have just been running for fun, it is a stress reliever. I am not very fast, but I have endurance so next year I thought I would try cross country. But if I want to be an asset to the team I need to cut my time, drastically! Tell me everything! Tips, how to run, what a good time is, what to eat, everything!

Answer 1

You don't have to be the fastest runner to make th team. Talk to the coach now and see where you fit in. You might not have to kill yourself this summer.

   Ask if the running coach has a summer program for the cross-country team.

  If not, then you'll want to build up to the Fall season, have fun and not burn out.

Workouts:

   Run 2 or 3 miles daily. In Aug. add a long run. Once a week (sat), do a long run adding one more mile each week.

Exemple:

-1st week run 4 miles on Sat.

-2nd week run 5 miles on Sat.

-3rd week run 6 miles on Sat.

  In Mid July you can add speed workouts once or twice a week, not back to back days. Here are some stuff you can mix and match. Based from your mile time.

1)Stretch before and after each workout.

2) Keep in mind your running form. If you're all over the place, you're wasting energy flaying about.

If you want to run a 8 minute mile, break down the splits for it . . .

4min. each 800m, 2min each 400m, 30 seconds each 100m

-sprinting mile(jog turns, run real fast straight aways.

-4-5 times 800m intervals. with 2 minutes rest in between

-6-7 times 300m intervals with 90seconds rest in between. Can do faster pace or shorter rest time.

-6-7 times 200m intervals with 75seconds rest in between.

When it feels to easy, do more intervals, or faster or shorter rest time in between.

Answer 2

Running is a mind over matter thing, if you think you can run well, and think that it isn't far and you have the motivation to do it, than cross country will come a lot easier.  Another thing is that even though you have short legs stride out a little more, it will make you go faster and at the same time not make you breath much harder than you already will be.   If you want to know what a good time pace is for your age, 6 minute miles are fairly decent for running, once you are there, just keep up the speed.  Start first by running long slowly, then when that is comfortable, go faster for a shorter length.  Eat lots of carbs before a race (spaghetti is the best for the night before) and make sure to triple tie your shoes before a race. Competitiveness always drives me to run faster, it might be the same with you.  Finally, pump you arms and look ahead when running, don't look down.  Most importantly, have fun when running.

Answer 3

Buy a scrambler. It will be quicker. helicopters are tooo expensive. LOL

Answer 4

I suggest running up hills and uneven terrain, this will help build your muscles for cross country. Your endurance will serve you well. The most important thing is to learn to pace.

In other words set a beat in your head, and then run to this beat, this will set a pace. If you keep your pace and have good endurance you shouldn't have any problem, for breathing, I know this sounds crazy but sing to your self out loud, this will help you with breathing which will keep you in the race. Good luck!

Answer 5

well i am gonna be a sophmore but i am Varsity c.c and i am good too so

-don't drink pop

-cut down on fatty foods

-run a little more every day

-eat fruits

-and when you run try and keep a sorta fast beat in your head for your feet to move along to

-and when you run think about picking the people in front of you off one at a time

Answer 6

Theres nothing you can do but work HARD. Last year I joined XC and I had never run a mile in my life. THe first day we were spossed to run 2miles without walking and I did because I kept a posstive attitude. That was the only thing I had to hold on to. I suggest eating LOTS of carbs. My team always has speggeti dinners before a meet. XC in SOOO much fun and I can garrente that you will really enjoy it. Especially if you already run for fun.

Answer 7

You dont have to be to fast to run crosscountry it is the endourance that will help you. Dont run to fast in the beginning you will just get tired,pace yourself. And drink alot of water. And eat as much fruit and vegetables as possible. Before you run dont eat to much eat light foods so you dont cramp up. Practice running and timming youself if you want to get faster.

Answer 8

One thing at a time.

Run all summer. first..get your mileage up, as we get to XC season, post again, and we can tune you up if your coach doesnt have a summer track camp to go to...