What is the best way to prepare for Cross-Country?

Question

I'm going to be trying out for X-Country this coming year and to prepare I run on a treadmill at a speed of 4.5 for 20 mins without slowing down. What other things can I do to prepare? Are their certain foods i should eat and avoid? And what is a good way to stop getting cramps? The more I run, teh more i get accustomed to it but it still slows me down a bit.

Answer 1

First of all, cheers to you for joining Cross-Country. It's a really fun sport, and I know you'll love it!

I actually recommend you running outside from now on. A treadmill is still doing excersise but you need to be outside with fresh air. Treadmills also don't provide the hills and obsicles that you will get when you're running outside. Just think, during your races, will you be running outside or on a treadmill? So, yeah, get used to running and practicing outside. (even if it's raining you still need to run outside, races still contiue regardless if it is raining, as long as no thunder and lighting)

Now anyway, I can't really think of any foods to avoid. Just try not to eat all of the greasy foods. On racing days, or days of hard running, make sure your breakfast contains a lot of carbs. Do not eat sasage or bacon, pancakes are the best thing.

If you want to prevent cramps (also known as side-stitches) try eating a lot of bananas. My coach recoomened this to me, and it really works!

Make sure you run in the mornings and evenings everyday. Sundays should be the day that you have your longest run. Perhaps 8 miles would be a long run for you? If you can handle this, and then do shorter runs through out the rest of the week. Also, do accelarations, and speed workouts. Make sure you have a strong core.

Okay, enough of me rambling on. lol.

I hope you have a good season, and I wish you all the best! : )

Answer 2

Ok so to answer the main question. The best way to prepare is arguable. From what I have tried and succeeded at is base training over the summer. Now granted it is too late because school is starting soon. My base training this year consisted of NO workouts at all. Just mileage to build my base. I started from a weak 25 miles a week after taking 2 weeks off after my abysmal 4:28 1600 and 1:59 800 at regionals. Then I would increase by 3, 4, sometimes 5 miles a week. BUT every 3 weeks I would taper to give my body time off and run the amount of mileage I did 3 weeks ago. Then after I taper I will increase mileage from the week before. So it looks like this:

week 1 - 25 miles

week 2 - 28.5 mile

week 3 - 33.5 miles

WEEK 4 TAPER - 25 miles

week 5 continue mileage - 38 miles

week 6 - 41 miles

etc, etc, etc.

Arthur Lydiard used this system, bill bowerman used this system, and jack daniels' theory flirts with it every now and then. It is proven to work.

Now to the other questions. Foods is not a problem unless you have a slow metabolic rate and you gain weight fast. If you do, see a docter about the best way it's not my place to give you advice on diet. I don't want to hurt you with the wrong diet. Cramps means your body is tightening up. Try staying lose while you run and race. Shake your arms or hands out. Eat a banana. They have high amounts of potassium which prevents cramps. Stretching alot and letting your mouth drop when you run works like a charm. Good luck with your season! I hope I was of some help to you!