Training for XC?
Question:I have been running a lot lately. I really enjoy it. Also, I want to do a sport next year and I think I want to try XC and/or track. The problem is, I timed myself as I ran a mile yesterday and it took me 11:32. It's a horrible, horrible time. And I know I'll never make XC with times like that.
What I want to know is this: what can I do get in shape and faster by the time XC comes around in August?
Any advice would be much appreciated!
Answers:
1.) Try running as far as you can, at whatever pace you desire, every morning or whatever. This will build up your endurance.
2.) Start hitting the gym, do leg training as well as arm training, you have to build up your strength to make the most of your endurance.
3.) Eat healthy. No carbonated drinks, just juices, water, and sports drinks. Stay away from fast food as much as possible, and make sure you get all your daily vitamins and food groups.
GOOD LUCK in xc next year, if you train hard on a regular basis, you should be able to make varsity by the time xc rolls around.
I need to imrove on the hundred?
Don't worry, 11:32 isn't that horrible because you were running by yourself.First, run 2 miles every day at a pace you can manage. Then after a week, run 3 miles on two days and 2 all the other days. But TAKE SUNDAY OFF.
Keep bumping up the mileage each week, but not too drastically! And if you are in pain, take the day off. It is better to be slow than injured! Injuries take FOREVER to heal!
Every couple of weeks, time your mile again and see if you are improving.
Another key thing is how you eat.
Don't starve yourself and try to lose weight to improve your time. Just eat very healthy and your time will drop drastically.
Eating healthy and running more will improve your time a lot!
Also, make sure you don't overdo it. This is a lot to be taking on at one time!
if you love running, then you should go for what you love.
try doing something to take your mind off running while you establish a good pace, like running through a town or nature trail.
in addition to what others have said... sprinting hills over and over will help you with XC. And in track, there are alot of different things to do that maybe you didnt even know you where good at.
try runnersworld.com and runningtimes.com they are good.
I am a girl who had this same problem. First of all, don't give up. DON'T STOP RUNNING. Running can take a lot of mental strength. I didn't think that I could be as good as the other girls, but I ended up doing fine. I suggest that you eat healthy to start off with. Make sure your not "just" running; make sure you are getting miles in every day. Work on those muscles in the gym, but both arm & leg, because you want to be equal when it comes to muscle in the body. Having tons of muscle in your legs and none in your arms will weigh you down. ABS are a HUGE part in running. Most sports require abs, so work on them after every work-out. Don't just do distance every day, make sure you get some speed work-outs in like sprinting 1 lap around the track (400); about 6 times, with 3 minute breaks in between. Good luck! I encourage you to keep up with the running sports. Don't let times get to your head, do it for the love of running! Hope my advice helps!!
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