Cross country exercises?

Question

my cross country coach wants us to run 8 or 9 miles each day cuz we're going to s. carolina for a meet (we are in minnesota). what are some really good streches and exercises that i could do to get me warmed up good?

Answer 1

thats too much mileage for a HS kid. but you'll have plenty of time to loosen up on those looooooooooooooooooooong runs

Answer 2

Dont listen to the people who tell you that is too much.  I run about 85-90 miles a week in hs and its real intense but its not too much.  Remember it is definitely more important to stretch after a workout than before.  If you are doing a long run of 10ish miles or more, then warming up may be unnecessary as your body will naturally warm up anyway during the first mile or two.  Dont be afraid to split your mileage into two runs sometimes.  I often do an 8 mile run and a 4 mile run and it is a great way to get mileage in (which is what summer is for).  Dont start out running that much if you never have before, but its not too bad.  Be sure to stretch your hamstrings frequently and calves as well.

Answer 3

Generally I found in my X-Country experience that I would want to follow my coach instructions. We would progress through our normal workout except for the day before the meet when he would have us do speed exercises such as wind sprints and relaying. Then have a good dinner and stay hydrated. On the day of the race, run over the course early so you understand where to go. Keep yourself loose and relaxed. Jog occasionally but stay rested. When you have about 1 hour to go, warm up with deep stretching allover your body. Get a team member to help. Then do a FEW wind sprints, but don't exhaust yourself. Stay loose and have fun.