Workout for Running?

Question

Does anyone know of any specific exercises I should do in order to improve my running? I run Cross Country and last year my Meniscus and/or Patella got inflamed and I don't want it to happen again because I had to sit out of roughly 80% of the practices, and couldn't run more than 3 miles when I did practice. I also want to workout for track as well, where I run a 400m, 55m Hurdles, and Long Jump. Any information on exercises, workout routines, or anything else that would help me is greatly appreciated.

Answer 1

Run long slower distances. Then when the season gets closer run faster shorter distances.

Answer 2

u can try doing a tempo run.  If u run on the street, there r telephone poles right?  When u get to the first pole sprint, when u get to the next pole, slow back down to ur normal pace.  Sprint and jog sprint and jog until u finish ur run.

Answer 3

For cross country now during the summer you should just be logging easy mileage and throw in some strides after your easy runs.  Towards the end of summer you can add in a tempo run and/or some intervals just to get your legs used to fast running again.