Cross country downfall...?

Question

I'm a beginner in cross country. I have been running for about a month. I improved a lot last week. But this week, I seem to be getting worse everyday. My endurance is pretty good but my feet and legs get super tired within minutes. I'm a 15 year old girl and I'm not overweight. What could be the cause of my downfall? What should I do? Also, how do I stop pounding when I'm running?

Answer 1

Just keep practicing. I promise that dedication will make all the difference. Maybe this week was just a bad week. It could have been hotter weather. Also you are probably tired from all the effort you put in last week and it's showing now. All of that will get better with stretching and practice. MAKE SURE to stretch before and after practice. When I'm running and my calves get tired I know I didn't stretch them properly. Don't worry, I was terrible when I started cross country 4 years ago, and now I love it! When I first started I couldn't even run one mile and one year later I could run one in 6:30. I promise if you listen to your coach and work hard your just going to get better and better! To stop pounding when you run first you need to open your stride. Which means try to take longer steps. Also don't slap down on the pavement when you run. Concentrate on making your steps as light as possible. Another thing you may want to focus on if you get cramps is your stomach muscles. If you work on your abs you will get less cramps when you run. Good Luck and just keep practicing! Dedication is the key and soon you will be beating those other girls!!!

Answer 2

Maybe change your terrain. Perhaps you are use to the path you are doing and it is boring for your body. Be creative. I wish you well.

Answer 3

You may be fatigued.

Stretch and use ice and massage.

Since  your only complaint is your legs and feet you may not be recovering from one work out to the next.

You should have some easy days and at least one day off each week.

If you do hard work everyday then you are going to have problems.

If it feels like you are pounding when you run then you are not contacting the ground correctly.

Your feet should be landing slightly heel first, or mostly flat footed, with the foot coming rearward at the speed you are moving forward.

When you land in front of  your body then you are breaking your forward motion until the center of gravity passes over the foot. This wears out your legs faster than running correctly.

If you hear your feet slapping the ground then you are not running correctly.

Running is a pushing motion, not a pulling motion.  You may be reaching out in front rather than pushing off behind.

Try to relax, especially your upper body and arms.

Answer 4

maybe you should eat more, or rest more get some energy.

maybe your down fall is because you arent being consistant when you run. try to set a pace. set a goal for yourself and work at it. try to run lighter, stay on your toes when you can,  improve your form.

Answer 5

running builds muscle which makes you less flexible - even if you stretch it's just preventing injury... if you do a BASIC yoga tape or Pilate's it will stretch yours muscles which will lengthen your stride

also, if you run everyday your muscles will start to get bigger which means there is little tears in you muscles which will cause pain quickly after you run

if you're in a lot of pain you should also try sit ups each night -a lot of endurance comes from your abs that'll surely help some pain - or prevent pain from a tough race

good luck!