How do you train for cross country running?

Question

I only ran three times this summer before the cross country season started. And of course, I'm really out of shape. How can I train for cross country outside of practice? You see, I'm going to be pretty slow no matter what but I just want to keep up with some of my team mates. What are some good ways to train myself for cross country?

Thanks for your help! =)

Answer 1

maybe run about three  to seven miles a day after practice. it's ok if you don't do it all at the same time [: and swim,ride your bike,rollerblade anything else that'll keep your leg moving. [: just don't give up [:

drink water too, just little sips at a time though, you don't wanna get too much in your stomach.

Answer 2

Try to run short distance to begin with. Then try to increase your distance once you are used to the distance. So on is this your first time running Cross Country you might want to run the track before season starts.

Answer 3

Before you take my advice ask yourself how sturdy you are. And then think if you are serious or not. The best way to get better at cross country is to accumulate easy miles. So after practice or early in the morning before school run for 15- 30+ minuets if that doesn't sound hard good. Get in miles and before you know it you will be able to run with the guys. It may be tough to do it at first waking up early to run but once you keep up and run faster you will be much happier. Take it from me I run twice a day every and it helps me run 60+ mile weeks. Email me if it works out.

Answer 4

just run as long as you can and when you have to stop, try to start back pretty quickly, and if you continue to push yourself beyond your limits, eventually you will be running the whole time. then you can concentrate on extending your mileage to at least double the meet distance, so that you can keep up with your teamates. once you get that down, I like to incorporate speedwork into my workouts, at least once a week with some mile repeats, with about a 2 minute interval. this will help to lower your mile splits.  

hope i could help. good luck!

Answer 5

Run distance on track for starters. That will get you used to the distance. Then run on rough ground so you will be able to find easier paths to run on where you wont slip and fall or twist your ankle of anything.  

Hope I helped!

Answer 6

when practice comes try running with the faster runners so you can try and speed yourself up, practice, and look fast

Answer 7

I'd suggest getting plenty of sleep (keep a regular rest routine with a consistent bed time), eat well (get rid of the empty calorie foods -chips, candy), and get plenty of water (to keep the body well 'flushed out').

I don't recommend extra practice outside of the regular scheduled team practices. If you overdo it at the beginning of the season you can injure yourself and then you'll fall further behind your teammates when you're taking time to heal. You'll have to accept the fact that you started behind and it'll take time to catch up in your training.

I hope this helps.

Enjoy!