IF YOU DO CROSS COUNTRY PLEASE ANSWER THIS...?

Question

I'm a 14 year old boy and i'm going to be a freshman this year and i want to do cross country. I have never done cross country before, so i'm not sure what to do to get ready for it. My tryouts are in 1 week, does anybody have any tips and routines to get me ready for my try outs. Thanks

Also, What is the distance of an average cross country race in high school?

Answer 1

Try running a few miles everyday to get into better shape for your tryouts. Get tons of sleep and eat a well balanced diet the week before. A good way to keep your muscles from becoming too sore is to ice them after you run. Make sure that you stretch after you run to prevent them from staying too losened up.

Also, the average distance for a High School race is 3 miles long.

Answer 2

Every high school cross country race is 5k, or 3.125 miles.

Practices tend to be between 4 and 8 miles.

One week will not be enough unless you are an active indivual at a good weight. Always stay hydrated, drink water all the time, even when you aren't thirsty. Watch what you eat, you should take in about 2500 calories a day, heres the breakdown: 340g Carbohydrates, 70g fat, and 155g protein. Sleep a lot, around 9 hours a night, or however much your body wants to sleep without being woken up or bothered.

Do a 5-10 minute warm-up, then do dynamic stretching (leg swings and such), then run your workout, then do a 5-10 minute cooldown, then finally your static stretches (touch your toes for 20 seconds, etc, etc.), then have your after workout meal, which should be high in carbs and protein.

For your workout, just run 2-5 miles. Sometimes do interval training, such as doing 800m runs with 2 minute rest in between and trying to get a decent time. Good luck!

Answer 3

races are called meets, and they are 3.125 miles(5K). last year was my first year on the high school cross country team (freshman last year) and i was in your same position only i am a girl (: . there are gonna be people who either never did it before just as yourself or people who aren't to good and are doing it to get in shape or they wish to get better at some point.

on somedays however you will run long runs at practice. these are about 6 miles. they are really slow though.

start jump roping on days you dont wish to run. it really gets the heart rate up and will help with endurance. on the days you want to run run until you are really tired. every few days  increase the distance. you can even do a misture of running and walking. thats what the coach had all us beginners do for a few weeks.

Answer 4

well races are about 3miles, and although it may seem hard in the beginng you will get used to it. If you haven't been trainng throughout the summer you mght be a little behind but with practice you can catch up.It's a great sport and from my experince the teams are very friendly. Hope you have fun!

Answer 5

the average high school cross country race is 3 miles, although for a freshman there are some 2-2.5 mi. races.

i suggest for you to start off with slow short miles the first few days & increase the intensity going into the tryouts. good luck!

Answer 6

The best thing to do is run every single day.  If you only have a week try for at least twice a day.  Get one done in the morning (2-3 miles) and a longer one in the evening (4-6 miles) This is what we did at my cross country camp and it seemed to help.  Eat well (fruits, vegetables, grains) and get plenty of rest.  Don't try to kill yourself!  A race is 3.1 miles (a 5K)