Training Question!?

Question

I want to, over the summer, train for cross country (running - not skiing) or track for the fall. I am really not that great yet but I suppose my lack of skill and endurance is my reason for wanting to join - to get better! I have already spoken with the coach about myself not being a great runner and joining in hopes of improving and she is completely fine with that. However, on my first day, it really wont bode to well for my dance teacher if I come to dance about to pass out from track or Cross Country. So my question to all you lovely people, is what can i do over the summer to help improve my endurance - any specific routines, or tips, etc. would be so very appreciated! At this point I run about two miles a day when I don't have to study but I have a feeling just that, will most certainly not be enough!

Thank you so much in advance!

Answer 1

yeah swimming would be a huge benefit. allot of times swimmers make really good long distance runners because they are trained specifically to have endurance and exercising in the water is a great way to help your lungs adjust and definitely helps gain allot of endurance. other than that just keep on running like you do.

Answer 2

good for you! i just started track this year and i loved it, so i hope you'll love it too. two miles is such a great start, but your gonna wanna work up to about 4 or 5 miles, 4 days a week, and 6 miles one day a week. though CC meet are normally 5K, practices will probably be longer. every time you run, push yourself, like there's someone infront of you pulling you along. if you can, get a running buddy this summer, for extra motivation. time youself, and always try to beat your last time. dont settle, always know that you can do better, then go out and do it.

i would say do a lot of ab workouts and leg lifts, but im sure your dancing covers that area. so eating healthy would be great to do, if you don't already! Plyo's (different walks and small exercises) are great! they not only build muscle, but the right muscles for running. they teach you control and form. Bounding is good too.

your on a great track! so really, when it comes down to it, run hard, run long, and give it everything. you need to be consistent, and do it at least 5 times a week, so you still get recovery time, and rest. hill workouts, speed workouts on the track every once and a while, plyo's, and endurance runs will make you a great runner. good luck and i really hope you end up loving it!! its so awesome :)

Answer 3

Start off with some light jogging. Try the two miles you are doing for starters. But before you run you should always make sure you stretch. And afterwards stretch.

Every other day do some weight training. Stay away from the caffeine and get more carbs in your diet. Try and get 64ounces of water a day.

After you can do two miles without walking try 2.5, then 3, then 3.5. Most meets in Cross Country are 5K's, which is 3.1miles, so when you can do 3.5 you are set.

Answer 4

Ok. I know as a fact swimming is the best way to lose weight and push yourself to the limit. Try swimming.

Answer 5

run mileage and be consistent. If you skip days, You're done