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in the fall
in the fall i'm thinking of doing xc.
i'm starting to train by either running or bike riding each day. also doing lunges, planks, and squats eachday for 2 minutes each.
if anyone knows what xc is like... could you tell me your expierences...that'd be great!
thankss
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I never ran XC, but I do play a few sports and have had to train for different types of activity (ie. sprinting, endurance, etc.). You should definitely build up. Just like the people ahead of me have said, don't start with 6 miles if you're used to only 1. Increase the distance once your current distance becomes pretty easy for you.
Once you become comfortable with the distance your school's cross country team runs (my school did 5K), you can begin working on your speed. Time yourself during each of your runs. Set goals -- decide how fast you want to be by the end of the summer, and work toward that week-by-week.
Something that each team I've played on has used as a running-strength activity has been hills. We would go out into the forest behind my school and run the path, sprinting whenever we reached a long, steep incline. It wasn't fun, but I could always see the results.
Good luck with your training!
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Hey!!
Well Cross Country you run 1.5-3.1 miles (at some schools in New York) Its muddy, tough and f u n!! Me and my sister both run and we try to get at least 3 miles in each day. So 2 in the morning (when its cooler, especially in summer) and like 1 after dinner or before bed. Its a great way to get in shape. We also do ab work outs and push ups. Lunges and planks are great, so are squats. You should also do push ups, sit ups and keep running. I think you're off to a great start
Hope I helped. Good Luck!!
-Schmivvy♥
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Well first off, let me introduce you to the sport of Cross Country. Cross Country running is a sport in which teams of runners compete to complete a course over open or rough terrain faster than other teams. Guys courses are a 5k, or 3.1 miles, while girls courses are sometimes a little shorter, around 2.7 miles, or sometimes could be a 5k.
By the end of your first season, your watch and your running shoes will feel like apart of you.
Alright, because you are first starting, you do NOT want to go out and run 6 miles right off the bat. That will lead to shin splints and other leg injuries you do not want to go through your first year of Cross Country.
You want to make sure you are willing to be committed to this sport. It is challenging physically and mentally, but is also a blast.
If you have not done physical activity in a while, you need to start off slow and build up. And when I say slow, I mean slow. Jog for 10 minutes, then walk for 5, and continue that for about 30 minutes. As that becomes easy for you, bump up the jogging and lower your walking time.
Once jogging has gotten easier, play a little bit with your pace. Go a little bit harder than you normally do for about 10 minutes, then go to a slow job for 5, and continue for 30 minutes.
As you do this, running will gradually become easier, and you can work up to 40-50 minute nice, slow runs. After a couple of weeks, include some challenges into your runs, like race hard for a while, and then go back to your usual running pace.
You need to remember to take baby steps. The reason a lot of people do not like this sport is because they go out too hard, too fast and end up getting hurt.
I did not like Cross Country at first because I did just that, and I ended up getting horrible shin splints and tendinitous in my knees and was out for most of my freshman year. Now that I know how to train myself, running has become a lot more enjoyable and I look forward to XC beginning.
Bike riding is a good way to keep your legs in shape, and your other suggestions are good to work on your strength, but your stamina is what is most important. Get your lunges ready to be able to breathe during these long runs.
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
www.runnersworld.com
These sites have some good types for people just starting. You can google different types of workouts if you get bored of what you are doing.
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XC is amazing.... I love running so I think it's awsome =D
It's extremly challenging if you put yourself to it. Anyone can coast through it but if you want to be good you need to train 5-6 times a week I would say. What I do is usually I do a 1/2 mile or 1 mile warm up (jog) then do Plyometrics (ex: high knees, walking lunges, a skips b skips high skips fast skips normal skips, butt kicks, grape vines,) Those types of things 2x 20m ea. Then I stetch 5-10 minutes then go for a 3-6 mile run then do a 1/2 mile or 1 mile cool down and stretch 10 minutes after. You should alternate your routine and if you run 6 miles 1 day then run 3-4 the next and then stay 4-5 for 2 days and continue like that. If you are feeling sore take a day or or take it easy.. do 1-2 miles. Also make sure you eat properly.... Especially before you run try not to eat anything righ t before you run but have pasta the night before and before you run maybe a few hours before have like a bagel (with nothing on it) a bannana or apple or somthing for energy. When you run you got to relax, breath slow and calm and don't start off to fast, remember you got a long way to go. Good Luck
- NFG
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From what I've heard from my friends in XC, it's a lot of work. Actually only one of the three of my friends who was in it last year actually liked it.
My one friend hated it. She didn't like running and it was too intense for her.
My other friend kind of liked it and she enjoyed running but she still said it was intense.
My other friend absolutely loves it and loves running and she loves the intensity.
It all depends on how much you're willing to pus yourself. If you don't push yourself, it may not be as rewarding or fun. If you do push yourself, it starts to get easier and more fun.
Just apply yourself and you'll do fine. And your training sounds sufficient- though I'm not a fitness trainer.
--Jack
(16/m)
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