Cross Country running

[SmoothTalker]

I've joined the cross country running team at my school to get in shape. It's going pretty good, but I would really like to improve my preformance in races. Anybody have any tips on training, schedual, diet, etc?

 

[Army_of_One]

Eat good Carbs!

Run your a$$ off and push the pain threshhold a little further every time.

 

[hardwork]

Originally posted by SmoothTalker
I've joined the cross country running team at my school to get in shape. It's going pretty good, but I would really like to improve my preformance in races. Anybody have any tips on training, schedual, diet, etc?

What's your schedule now?

I used to think the schedule we used on my XC team was stupid... then I realized that my high school XC team had been ranked in the top two since I was eating paste in kindergarten.

The varsity schedule?

• Plan to run at least 5 miles in the morning time before school, at least 3 of which are at race pace (the other two being faster, of course) usually twice a week.
• After school, you're looking at around 8 more miles, roughly 5 of which approach race pace.
• Oh yeah: if you're not up to snuff, the coach might throw in 5-day/6-day alternating training weeks. (The two-a-day trains not being every day.)

• Crazy, huh? That's the main reason I stuck with JV

 

[Reto]

I've heard HIIT trainging increases speed in running distances...

 

[SmoothTalker]

Wow Von Neuen, thats insane! Our school takes it much less seriously, and we're in Canada so it's not quite varsity level. We have 4 training days a week, with different things every day, like sometimes hills, sometimes laps, sometimes just really long slow endurence runs. Usually we go about 5 miles.

 

[WestCoaster]

I ran X-C in high school and college and ...

... definitely do NOT run 5 miles in the morning as a 15-year old. That's over-training, unless you're the next big time distance stud.

I'd back off two a days until you're at least a junior, and probably until you're a senior.

On Sundays do a long, slow run 6-8 miles; and increase this Sunday run to 8-10 miles by the time you're a senior.

Follow your coach's training plan and eat well -- something I didn't do in high school or college and I paid for it. Eat carbs and veggies, ease off on the dairy products. I loaded up on those -- big mistake, causes sideaches.

If you feel yourself getting injured, run on grass more than pavement, or get into the pool to do some swimming.

Don't be a high mileage guy until you're real serious about it, like when you're a senior in high school.

 

[CaptianMorgan]

When the race starts DO NOT GO OUT FAST with everyone else. Go out slow and pass people the whole way. You have got to think in your mind that because you didnt go out fast you should be less tired then everyone around you past the 2 mile or so mark. Use that as your motivation to keep passing people untill the finish line.

 

[wheelin&dealin]

Cross country running in high school was the sh*t! I loved that stuff. It's a really good sport to get into if you are small and skinny, like I was in high school . Now I can't run very far at all because I'm alot bigger than I used to be.

I agree with Reto on the HIIT. My high school used to go to the track and do sprints of 200 metres then jog 200, then sprint 200 then jog 200... etc. This really helped with my speed and finishing kick.

I have to disagree with CaptainMorgan though. I think that you should sprint out of the blocks at the start of the race. This is where you will pass most of the people, then all you have to do is maintain a solid pass througout the rest of the race and you will do well. I placed alot better in runs where I went fast out of the block as opposed to running at my regular pace.

Also, make sure to drink some carbs(like Powerade) right after each time you run. This will help you recover and be stronger for the next race.

 

[CaptianMorgan]

who the hell uses blocks in a cross country race. sprinting out infront of people and staying there for the whole race is easier said then done and all ur doing is killing ur energy. You actually have to be in good shape to do that and stay up there. Its bad strategy even if u were in good shape. U want to keep a steady pace throughout the whole race with the exceptions of ur kick and maybe the first 100 yards so u dont get stuck behind ppl. Tell me what ur fastest 5k time is Wheelin and then maybe i might consider what u r saying.

 

[wheelin&dealin]

Originally posted by CaptianMorgan
who the hell uses blocks in a cross country race. sprinting out infront of people and staying there for the whole race is easier said then done and all ur doing is killing ur energy. You actually have to be in good shape to do that and stay up there. Its bad strategy even if u were in good shape. U want to keep a steady pace throughout the whole race with the exceptions of ur kick and maybe the first 100 yards so u dont get stuck behind ppl. Tell me what ur fastest 5k time is Wheelin and then maybe i might consider what u r saying.

Take a look at the Olympics, pal. The people who win the distance races are the ones that sprint out to the front of the pack at the start of the race and then stay there throughout. You don't see gold medalists jogging at the start of the race.

 

[Ice Cold]

Originally posted by wheelin&dealin
Take a look at the Olympics, pal. The people who win the distance races are the ones that sprint out to the front of the pack at the start of the race and then stay there throughout. You don't see gold medalists jogging at the start of the race.

Actually quite the opposite. Vinners do not stay in front all the time. They catch up at the last segment very often.


I would not recommend running as a sport. It puts too much stress on the knee joints. As you get older, the knees will get out of shape which will disable you, the fitness level will go down and you will die early.

Of course if you don't run at all, you'll die early too.

Moderation is the key. If you run 30 minutes 3 times a week, statistically you have the greatest chance of living your longest.

Read up on Cooper if you want more info.

 

[CaptianMorgan]

does thread starter of this post sound like an olympic runner? Do they run a 5k in the olympics? I never said start out in a jog and in all the races that i have been in, the guy that sprinted out infront of everyone (rabbit) has one the whole race prolly less then 1% of the time. The only reason you should go out fast is to get infront of the mass of runners who you would have to weave around and waste energy to pass later in the race. Also you talk like strategy is going to make the most difference. Sorry but the truth is you wont win any races unless you constantly train hard and get urself into good shape and in cross country that takes time.

 

[Enduro]

Try long-distance cycling (road cycling). So much better.. and more fun.

 

[wheelin&dealin]

Originally posted by Ice Cold
I would not recommend running as a sport. It puts too much stress on the knee joints. As you get older, the knees will get out of shape which will disable you, the fitness level will go down and you will die early.

Bahahaha