I need some advice about cross country.....?

Question

Ok, so i just started xc and im not that good. i can do one mile easily, but then it starts getting harder. i have some questions for anyone who's experienced this before...

1) as a beginner, how much should i run per day?

2) what are the best foods to eat?

3) what are some other exercizes that help with endurance?

Please give me any other advide u think might help.

thank you!

Answer 1

To build your endurance run alittle farther than you're comforable running.

Eat mostly complex carbs and protein, whole foods not processed.  Peanut butter and honey on wheat bread, yogurt, lots of vegetables.

If you want to get better at running far, practice running far.

Answer 2

1) If your a beginner your best to run about 2 miles if the doesn't work do 1.5 and time your self. The next day do it again and time and try to go a bit faster. When you are pretty fast enough do 1 mile more and time.

2)The best foods you could eat are: pasta, spaghetti, bread, rice, fresh potatoes, cereal like Weetbix and Carbohydrate foods  

3) Some exercises you could do for endurance are: 800m and 400m run stretch regurally do this run on a track where you sprint 100m then jog 100, sprint 100 then jog 100, have a brake then do it again and run and sprint daily.

Answer 3

Try running 3 miles every other day if you run outside, or if you don't want to run outside, (yes, i know this sounds insane), but 5 miles on the treadmill. DON'T concentrate on your times, or how long it takes you!! First, you just have to build your stamina. So go for long runs, and if you feel tired, then you can take a brief break(3-5 min.) Trust me, XC is all about how much stamina you have. When I started running 5 miles, I had to take lots and lots of breaks. But eventually, as I got used to it, I took fewer breaks, and now I can run 5 miles non-stop. After you get the distance part down, then you start concentrating on your spped.

Don't worry, if you really work hard, you'll be awesome!

Answer 4

cross country takes alot of patience and dedication.  depending on your mile time your training could change.  I was 160 and broke my ankle.. i was out for almost two months. my metobolism sucked.  I had to get it back.  what my friends and i did was ate tuna fish and powerbars for a week along with chocolate milk and of course water.  thats all we ate and we continued working out at the gym and playing basketball. we started by jogging for 45 min at 6 min miles or so and after that week we ate subway and waffles and peanut butter and jelly.  along with cereal in the morning and of course our powerbars and chocolate milk.  no soda!  no candy!  energy snaks like nuts and green veggies do wonders!  you could eat 9 lbs of broccoli and not gain a lb. It would only help your energy level. At night ...at like 11 we would jog 8 miles.  It would be a pace of around 10 min miles which was really really slow for us since our miles were from 5min up.  We continued that and that helped our overall stamina and strength along with fat loss.