How would a person train for cross country?

Question

I've ran cross country for my high school once, most of the time it was running. But I know that in order to become great at something it takes a little more than just running up and down hills for miles. I need so help on what to practice and what to do to get my body in great shape for the season. I'm a great distance runner, and even was the captain of my team, but as captain i need more help in helping the others. I would not need as much help if my instructor did not move, now it's up to my track coach to help me and I personaly dont think he's all that good at the distance kinda thing.

Answer 1

the key for cross country runners in the summer is mileage.  No matter how you do it, running walking biking swimming, as long as you are running.  At this stage in summer, you really want to concentrate on running for time.  For example just get your watch and run for an hour opposed to running 8 miles in 50 minutes, its all about mileage.  Also you need to eat right, fruit and vegetables, and get that core strong with planques and med balls. Also i recommend weight training 2 or 3 times a week, just upper body, but low weight high reps.

Best of luck and happy running

Answer 2

try this website. it has really good information that will get you running like a pro.      http://www.ehow.com/how_2125034_train-cr...

Answer 3

Well, you get a lot of bulding up the endurance by different stretches(leg lifts or things to make your body stronger), and maybe sprints would also help build that tiredness and how to get used to it.  

Answer 4

Mm :)

Well, my friend runs cross country at a state level. He runs up and down his street or skips for 3 mins before he stretches (you must warm up your muscles before you stretch). Then he stretches before he begins running so he won't pull any muscles out on the track. He stretches for about 5-10 minutes. He has a little drink of water, then he goes on his run, which takes about 30 mins. He runs on both gravel, pavement and grass, so he is used to all surfaces if there will ever come a time during a race where it's not just grass, etc. He runs with his iPod to make the run a little more enjoyable. Then when he gets back he has an apple or carrot or whatever.

He doesn't overdo it, he just gets better gradually. Running everyday is really good for you, and if you eat healthy after your run you'll gradually get better and better. Your muscles adjust to the everyday movement and breathing becomes easier. The first few weeks you run, your legs ACHE! But they soon get used to it. Just make sure you maintain a healthy diet and have the odd lolly.

My friend and I sometimes run with him, so we do all this sometimes too.

JessEvdokia<3