I kinda suck at cross country (running)But my coach is makin me?!?!?!

Question

How can i get from the back of the pack up to the medium group?I wanna get better, how can I,we practice everyday, but no matter what i still cant get up front.how to get better?

Answer 1

I love cross country but I feel the same way, I've just been running everyday and keeping track of my times.Then each run I set a goal to beat that time. So just  keep trying and setting goals to work your way up!

        good luck!

Answer 2

run.

the only way you are going to get better is by running.

i suggest LSD (long slow distance) a couple days and then speed workouts (such as sprints) other days.

the days you aren't running you should cross train but doing other things such as jump roping or core workouts.

strengthening your core by doing sit ups and other things will ultimately increase your endurance.

good luck, if you put your mind to it i know you can do it.

& btw..if you say no matter what that you can't get up to the front then you won't be able too. cmon believe in yourself and then with hardwork & dedication you CAN.

Answer 3

you don't your like me doomed to sucking.

Answer 4

Well my friend...practice. I know some people aren't cut out for running. But if you work you will get better. Look up some core workout exercises and do them 2 times a week all the while logging in your miles. It's also a good idea to do a speed workout once a week try this workout for the speed workout. you'll need a track.

Run 300m

90 second rest

Run 300m

90 second rest

Run 300m

2 minute rest

Repeat 2 more times.  

Answer 5

Haha after one year of cross country my coach was well begging for me back. We went to state that year so yeaa...imma beast

Answer 6

Everyday after practice I suggest that you do some more for yourself. Something that's about half the intensity of the workout you did with your team that day. That way so you don't get injured, and so you peak higher later on. For instance, if you were to run say 5 miles in a practice, I suggest that you do about 2 tough hill workouts after that, or even just a 20-30 min run. That's how you can improve physically.

Now you have to improve mentally. Tell yourself things like I can really be in the middle group, I just am slacking in practice. But, if I set my mind to it, I can be on top. Just really tell yourself that you can do it, and even if you think you can't just make yourself believe that you can. And while you're running tell yourself that you doing good, but you can do better and you will. Also something else to keep in mind is long smooth strides while you're running, sort of like gliding.

Here's more physical stuff:

•eat a lot of good carbs like bread, rice, pasta, beans, potatoes, as well as good proteins like red meat and fish. sweets like chocolate chip cookies and brownies are good too for energy, and when you're running you lose a lot of sugars so you want to redeem yourself with not overly heavy sweets.

•run with some resistance, like on a treadmill, or hills, or even a parachute or weights.

•things like ab workouts, or any routine that helps strengthen your legs really help you become a better runner.

i know xc is tough sport, but its one of the most rewarding in the end, so try to have some fun with it in the meantime!