Cross country tips?

Question

I am starting cross country again this year but i do not know if my ankle is ready for it. I sprained my ankle badly during pole vaulting last november and it is fine but sometime i get pains.

I want to get at least three minutes off my fastest time for the 2.5 mile race (24.30)

Any tips?

Answer 1

Just make sure to keep an eye one it.  Take it super easy to strengthen the joint back up.  I did the same thing.  Its hard not to go hard and compete right away but you have to make sure you are healthy.  also try taping or wraping it up tight for longer runs.  that should help initially.  just make sure to not do it all the time.  like i said,  you need to strengthen the muscle.

Answer 2

make sure you test it out properly before you race. Dont just test it down the road you need to practice some off road running as this is what your ankle needs to get used to for croos country.

If it hurts dont push it, stop!! i no u will be disappointed but if you carry on you will just do it worse and be out for longer.

In terms of tips for the actual race try and go off at quite a fast pace (not crazy though) you dont want to leave yourslef too much to do and if there is lots of people dont get boxed in. If you run up any hills use your arms and when you get to the top keep up the pace - many people make the mistake of "resting" or slowing down to catch there breath at the top, dont do this and you will be able to get a few places. Also really sprint at the end  - you will be surprised what how much time a sprint can make.

Good luck - go for it!!!!