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getting fit for cross country
ok, in school theres cross country and track. track is going to be in the spring. but i want to get fit for cross country. im a great runner but i want to know more thins. if you are a runner please give me tips on ANYTHING! thanx so much
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even though i am NOT a runner one of my family members is a really good one. see they had asthma but they didn't let that happen. all they did was run a little bit everyday and tried to increase how far they ran. do lots of stretching, ESPECIALLY in ur legs. well that's all i got, hope it helped a little!
~Reenie~
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i did cross country in the 9th grade... to get in shape run a couple of miles everyday.... to get exercise i suggest doing leg stretches, arm stretches and do a couple of laps around something.. make sure to drink water throughout the day before runinn to get u hydrated and go to the bathroom before a race lol..
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i was a runner for cross country.. what we had to do during practices was we had to run around this HUGE block 3 time then we did sprint exercises and stuff. u might not have to run around the block or anything but u'll probably do sprints. Uhmm at the competitions we had to run 1.6 miles... i havent run since 8th grade but it might depend on ur age group..
* we had to run 8 laps everyday to keep in shape try doing that so ur ready for the practice*
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I kno the cross country team at my school does lots of weight lifting, and they run a mile for warm ups. A good thing for your legs to make them a LOT stronger is run up and down a hill as fast as you can! The bigger the hill, the better. Also, jump roping gives you huuuuuuge calves.
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Drink lots of water. I know its a little nasty, but the easiest way to tell if you are hydrated enough is the color of your urine. If it's yellow, you need lots more, if its pale yellow you need more still, if its clear, your good to go. Stretch all your major muscle groups and tendons before you run. Also, start out at about 70% of your training pace. Like if I go for an 8 mile run, I will run the first mile in 8:30 or so, and the rest in 7:15. This helps warm up your muscles. Also after your done, walk around in stead of sitting down. Maybe even run an additional mile very very slow. I run mine about 9:00. This keeps your muscles from getting too tight. If you want to get your legs in good shape, try riding a bike, I did it a lot this summer and was amazed at how much faster I got. Hmm, try to keep your shoulders and elbows relaxed, and don't tense up your ankles. If you want to go faster try lengthening up your stride. It makes you use different muscle groups. I know they suck, but try to put hills into your runs, closer to the end. Just remember, the more you want to stop, the better it is if you keep on going. Unless of course you start getting chills, or if your joints are starting to hurt, then stop. I dont know if you can tell, but I know a good bit about running, drop one in my inbox if you have any more questions, or just to tell me how your trainings going.
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I was on track. Do yoga at least twice a week to keep flexibility so your legs don't lock up and you won't sprain anything or fall. It also builds strength
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Well, I'm not a runner but I do know some things. Just do some leg exercises so your legs can get stronger. You could always run on a treadmill or around your street. Hope I helped :)
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