Im a junior and i want to try cross country for the first time.?

Question

ive been running for longer periods of time everyday to build up my endurance, and ive gotten to 24 minutes, and i want to keep on building everyday. right now my schools team is conditioning and i hope to be going to that soon. the problem is i get REALLY tired and just feel like i need to stop. also, is there anyhting else i can do to help with my times?

Answer 1

hey im goin on mi 3rd year of cross country nd ive been  captain since my first year.... what realy helped me was doin work outs.. my coach had gave me su mtng 2 do every day you should try it

.. you want to increase your unning miles weekly.like from 2-5 miles.

on tuesdays do a hard hilly fartleck, include 6-8 hill surges. it shud be like 75% of ur hardest pace. take wensdays off. o thursdays go for easy runs start at like 2.5 miles and increade by .5 miles every 2 weeks. fridays off. on saturday do steadt runs from 75-80% increase the miles every 2 weeks for this 2. on sundays start running 3 miles for 2 weeks

the 3,5 for 1then 4 for 2. 5 for 1 then go bak  down to 4. you should work out every day. cause wen you run long distance ur musles decreases so you really need to build a lot of musle cause it will tone down.. and watch wat you eat... tell me if it helps.. =].. bye *vannah*

Answer 2

Your problem is you have no endurance and no faith in yourself. believe me i know the feeling when you just want to stop. Practically every mile i ran at my track meets i would always tell myself that i should just stop after the first lap and tell my coaach i couldnt do it, or that i started out wayyyyyy to fast and i should just stop. It IS true that running is 50% mental and 50% muscle. all you have to do is believe in yourself. Yes  while your running you get a feeling in you  that you want to stop but DONT just keep on pushing and set a goal for yourself.. trust me after you reach you goal and stop running you feel soooooooooo acomplished and proud.

ok now it is time for the endurance part

if you want to increase your endurance you have to run long distances. Don't go randomly run really long distances but try and actually push yourself like if you can run a mile without too much trouble then run 2 or 3 miles. But since your a beginner, dont run the same amount every day. Have one day a week be a long run and run 3 miles then alter easy days and work out. Heres an example

Monday : 10 minute warm up

15 minute fast pace

10 minute cool down

Tuesday: 30 minutes easy

Wednesday: 3 mile long run

Thursday: 30 Minutes easy

Friday: 10 minute warm up

15 minutes fast pace

10 minute cool down

Saturday: 30 minutes easy

Sunday: off

Warm ups and cool down are just basically jogging to get your heart rate back up(warm up) or to get it to come down (cool down).

Fast pace(race pace when your a runner) is where you run as ususally the fastest pace that you can keep going, you dint want to just start sprinting in the beginning then wear yourself out. You want to find a fast pace where you have to push yourself but can keep going at the same pace

Easy runs (or known as recovery runs) help you recover from hard workouts. You ABSOLUTELY need to do these. When running hard, lactic acid is released in you legs. This is what makes you legs feel heavy or turn them red. Running your recovery runs helps get rid of all the lactic acid in your legs and lets the body recover. The more you run the less lactic acid gets realeased in a short time.

Long distant rungs are runs where you pace yourself and find a medium speed that you can keep.

Also try to lift weight or do some crunches to help build your abs which are also realllly important in running

Take a day off to help your body recover

If its hot where you live, bring water or run in the morning or night.

As you get better, slowly increase your work load. Try making your long runs .5 or 1 miler longer, or running 20 minutes fast pace.

If you follow this you WILL get better.

Answer 3

i started running cross my junior year too, and i wished i would have started sooner. as for the feeling of getting tired just try and push through it. for me it wasn't how fast i was running but as long as i was running the entire time. and near the end of my runs i would try and go all out as fast as i can. and instead of running for a period of time try running certain distances. But don't give up on it. keep running and you'll get better that's whats better about running distances over sprints(i run both) is the fact that is is a lot easier to get better at distance running. so good luck hope that helped

Answer 4

RUN! your are going to feel exhausted during and after workouts and runs, but you'll feel good. I promise =)

Make sure your eating lots of fruits and veggies. bananas and oranges are the best.

When you feel like you need to stop just tell yourself that you will keep going. I always say, "You won't die from running, you'll pass out first."

The only time to stop running is when you throw up (actually throw up, not feel like you are) or you pass out (but then you don't have a choice lol)

also, drink lots of water throughout the Whole  day!

Good luck!

If you have anyother questions email me at [e-mail]

Answer 5

you need to challenge yourself. feeling "tired" while running is normal when first trying... you need to build power and strength. try lifting or doing pushups and situps 3-4 times a week. that gives great muscle power for those harder workouts. about your times, you need to set goals. say if you're running 25 minutes for 3 miles, then say you want to run 10-20 seconds faster next time, or something like that. to increase the speed of your workouts you need to increase the length of your workouts by a couple minutes every time you run. good luck and have fun!

Answer 6

well i did cross country in seventh grade (urs will be hard and longer but it will still be the same concept) and it is really ALL mental. i even sorta tested this when i was running. if you think about water, food , or even stopping your body is going to start craving that. if you think of stopping ur body is going to get more tired and want to stop,water ull get thristy. i learned that you have to concentrate and pretty much blank your mind. i just stare straight ahead or at the ground (i look up so i dont run into anything every once in a while XD) but i dont think about anything at all.just blank my mind.

if you dont believe me than try it =) next time you run go for about 100 m without think at all just staring and look around like ur a running vegetable. then immediatly think of water and sitting and resting. you will understand what im saying =)

hope this helped although it was really long =).

Answer 7

your best bet is to start going to conditioning as soon as possible. the whole point of conditioning is to get you ready for practice...my sister is currently running cross country and her coach works with each runner individually...he has the members start out small and gradually build up...you will improve far more with a coach helping you than just trying to run on your own