I need some XC running advice!?

Question

i just started doing cross country, i've been doing it for about 3 maybe 4 weeks now. I can run up to 5 miles now (b4 i can only run 1 mile).

i have problems running up hills though, my legs start to cramp up really bad and they hurt and my breathing gets bad and sometimes i have to stop running even though i know its bad to stop.....any tips? i can catch up to the other runners but when i get to a hill i get really slow and i lag behind like....a lot....what do i do??

and is it normal that my legs (well not the whole leg but like the muscles below the knees) are like all cramped up the whole time im running??? they dont seem to go away...

Answer 1

Here's a tip that I learned during XC: Use your arms when going up a hill. Trust me, it helps a LOT! And if your arms aren't strong enough, lift weights. But seriously, use your arms when going up any hills.

Answer 2

Hey crazy hurlder, what do you know? your a sprinter.  What you need to do is thoroughly stretch after your run and take an ice bath if you can.

Answer 3

running up hills,

Stand straight-keep your feet under your body-dont lean forward

pump your arms

shorten your stride

Answer 4

First off yes it is normal for your legs to feel cramped. make sure after a hard practice you take it easy for a while and ice. as for running the hills, those are extremely difficult. i would highly recommend running stairs. if you know of any bleachers or any type of stairs you could run up and down them. i would up and down stairs for 6 minutes straight take a 3 minute break and do it again. you do this 5 times. twice a day. that's what my coach made me do. best of luck!

Answer 5

yes it is perfectly normal for you calves to hurt like that while doing hills. i would suggest on your own time or while running wtih the other runners, take it easy while going up. i am also on cross country and lack behind. you can only push  yourself so far without it being too much. take it at your own pace and don't push yourself too hard. you are making good progress if you increases your ability to run by 4 miles and just like that the hills will come in time too.

Answer 6

It sounds like you need to strengthen your legs. Lunges and squats can really help with that.

Also, stretch your legs VERY, VERY WELL right before you run. You'd be surprised by the difference this makes. I'd reccomend stretching your calves by placing the ball of your foot against a wall and leaning forward until you feel the stretch. Hold this for thirty seconds or so; it is very effective in relieving pain in the shins, so I'd assume it would do that much and more for the calf muscles.

Don't push yourself harder than what you can manage, and don't run too fast; you want to keep your pace even. Don't speed up too much when you're feeling great; reserve that energy so that you don't have to slow and struggle going up hills.

Make sure you are well hydrated and breathing evenly; try breathing in for two strides, out for two strides, etc. Maybe four strides, just whatever you can manage. Do the "talk test": if you are unable to get out even a sentence as short as, "pace okay?", you are going faster than you should, and your lungs are not going to be able to deliver oxygen to your body fast enough, resulting in cramps.

I hope your running becomes more enjoyable! Good luck this cross country season!

Happy running! :)