What can I do to get in shape for Cross Country?

Question

Well, I'm not much of an athlete, (never have been) and I'm deff not in the best shape, but I'm going to be a freshman this fall, and I'd really like to use this fresh opportunity get in shape to run Cross Country. I haven't really done much research on it. I don't really know requirements for it or completley how it works, or anything much about it for that matter!

So, please, could someone give me advice on how to get in shape, when seasons generally begin and end, your XC experiences, and basically what it's all about. Any information is good. I can't believe I'm trying to get myself into somethimg I know nothing about, but I'm willing to put forth the effort it takes. Thanks!

Answer 1

to get in shape for XC , you dont do track and field workouts so you would do longer runs , mile repeats , hill workouts , fartlek runs , stuff like that. which builds up endurance and makes you tougher.

Answer 2

If it's your first time going out for a run, first go on a warm-up of some sort for about quarter to half a mile. Stretch a bit then go on a faster run for about 15-20 minutes. Then stretch and cooldown.

If you're a returning athlete, you should go for a bit more.

I return back to season the first day with a 3-mile jog for about 30 minutes. Then by the end of the first week back I get up to 5-mile for 45 minutes.

Find a running buddy! It helps a lot.

There's also some way to improve your actual running form such as drills but you don't need to worry about those in off-season as much.

Don't get too nervous before a race, it's not helpful. Don't get offended while running. Don't try to "race" people in the first moments of a race unless you're running in Varsity. It doesn't matter if they're in the lead in the beginning, it's what happens along the 2-mile course.

Don't give up. Cross-country is very hard on the body and mind. You'll be out running for a good portion of every day. You'll be tired when you get home. I recommend NOT taking a nap since people who do usually wake up nearly when I am about to fall asleep >.>

Cross-country is rewarding and builds character.

Good luck and maybe see you out there in the field =P (or hill, track, dirt, or w/e your course contains)

Answer 3

Get a good pair of joggers, and depending on your fitness, don't completely tire yourself out after one run, but do a decent length jog, for me that'd be about 1 mile. Also do it every 2-3 days because your body will need the time to recover. Make sure you experience jogging on different kinds of terrain, under different weather conditions and at different times of the day. After a month or 2 of this kind of training you should be in good shape to run cross country.

Answer 4

at school we have to do step ups sit ups and crunches as fast as we can for a minute and see how many we can do then we have to run around the block twice which in 2mile or 3.2 km

Answer 5

i also run cross country and i've found that the best way to get back into shape is to first find a running buddy ( but make sure they run yuor pace ) having one makes it so much easier! trust me :)

the next thing to do would be to find a good rural road or if you don't live near the country find a long road with few cars that is about a mile to a mile and a half long. Start running this to and from everyother day starting at a slow pace and working your way up every time you run.... this will help you build up your endurance.

when it comes to the meets make sure you have drank plenty of water that day becuase when you get dehydrated your done! another good tip is about an hour and a half before you run in the meet eat a bannana or a peice of fruit ( the sugar will give you an added energy boost)

thats about it and i hope i helped :)