Running tips ?

Question

alright well tomorow is district cross country and im a pretty good runner, i came 2nd out of the girls in school cross country and are up for district. Last year I came 15th and got into zone. I really want to beat my score. Is there any tips i can go by ? i havent been training so that makes it a bit harder but i really want to get lower than 15th. The girls are pretty fast but i am very determined any ideas ?

Answer 1

Two tips

1) Run like h**l. Give it everything you got.

2) Don't stop. Even when your done keep running... just for good measure.

Answer 2

Well, it is not good at all that you have not been training and there is really nothing you can do at this point in time to fix that. I would do a lot of stretching tonight and maybe go out for a 15-20 min jog just to get your legs back into the whole running thing. Than I would eat some chicken pasta (protein for your muscles and carbs for energy). After eating I would soak in a tub of warm water and just massage out your legs to get them relaxed and ready to go. Good luck

Answer 3

i came 2nd in the state for boys last year and my running this year so far is: School 1st, Zone 1st and Regional 1st. I'm determaned to win this year. Some tips: at the start do a pretty steady pace so that u r in top 10 or 5 and at least keeping up with the freaks, for the next few days do a training run and eat well, when you see somebody ahead of you use them as a yard stick and try to get in front of them in the next few minutes and so on to the next girls. if you follow my tips you should come top 10 probably top 5 good luck

Answer 4

There's a training method called Fartlek runs (yes, I laugh too when I say it). An example would be if you were doing a 4 mile run, start with about 1/2 mile warmup. Then for about a quarter mile pick up the pace to whatever time you're looking to achieve (example: 7 minute mile pace). After the fast quarter mile, slow down to about a 10:00 mile pace for a quarter mile. Repeat this process until you've completed the four mile run. You can adjust the distances and speeds according to what kind of runner you are. The idea behind it is as you become more in shape, your body will be able to hold the fast pace longer, so you can eventually get to your goal times.

Answer 5

Dont take breaks if you do already, as soon as you stop running in a cross country you cramp up your cardio gets thrown off and you just lag up, it's also demoralising having people pass you in a cross country.

Keep your head up slouching reduces the capacity of your lungs and makes it harder to breathe by keeping your head up you keep your airways clear and allow your lungs to fill.

Keep well hydrated before the race I read that if your not above 95 percent hydrated you lose 10 percent of your ability.

Take some caffeine suplliments more awareness higher heart rate better result (coffee dehydrates so dont use that)

And yeah just keep determind, it's mostly mental.

Answer 6

Make sure your warmed up before race pick the best runners, me i'l pick the number 1 fav runner that day and stay with him/her all the way to the last 2 or 300 metres and sprint home try this I bet you will win or come close