How can I become a better cross-country runner?

Question

Do you have any tips for runnning cross-country and improving skills? How can I get ready before the season starts? What are some tips for racing? Any good drills you know of? Thanks in advance.

Answer 1

Start a weekly training schedule similar to this one:
-Monday Long Slow Distance run 3-6 miles
-Tuesday Ladders (2 sets) 2x220's 2x440's 2x660s 2x880s and come back down 880s, 660s, 440s, 220s
-Weds: Long Slow Distance run with hills. Run hard up the hills.
-Thursday: Medium Distance Run 3-6 miles not a jog but a good quick pace.
-Friday: 2 sets of ladders.
-Saturday: Long Slow Distance 3-6 miles
-Sunday: Rest

In the course of your training, get into the weight room about twice a week. Upper body strength is important.

Diet, eat right. Lots of Carbohydrates (pasta and pancakes) for energy. Avoid fats and junk food as much as possible.

Racing: Run your race. Cross Country is different from something like the 50 yd dash. It is more endurance than speed. Run at a good quick pace and take as long a stride as you feel comfortable with. At invitationals where you have lots of runners, come off the line with your elbows up. Don't get caught in the pack.

Assuming this is a 5k race, run your first mile at a comfortable but quick pace and gradually pick up the pace at each additional mile. 800 yards from the finish you should be running full speed.

Answer 2

there's a really cool running system invented by the Swedes--it sounds funny but it actually means 'speed play' and the word is "fartlek." It's running fast, slow, any way you feel for a set time interval. To tailor this speed play to cross country, I suggest you run off road along a somewhat uneven and hilly terrain to get used to that. Pick out a tree or object and run a blast toward it--then slow down and run at various speeds that you feel comfortable with in the moment. The idea is to keep moving for a period of time and begin to increase the time. Don't always stay in a comfort zone, but go there when you need to go there.

Answer 3

Run EVERY DAY and try to test yourself to see how father you will go the day after. Drink lots of water, never drink drinks like soda, or gatoraide. See products like Gatoraide/Poweraide, may seem like they are helping keep you hydrated, but your brain takes 80% of water you consume, and it takes 20 min. for your body to filter out the color in the Gatoriade and Poweraide. but if you drink water, it goes straight to where it needs to go!
Pace yourself, don't start running too fast. And when you get a cramp-stop and strech/bend that muscle and the cramp will go away. Also you shouldn't be working out on your arm muscles. You don't want to be very musclure, only in your legs. Also when you go do drills, jump over high and low bars with your feet together--it builds up the muscles in your legs and gives you more of a push (making you faster) when you run!
You'll do great if you follow these tips. Oh and also don't have any fast food--have cooked fish twice a week, some other meat for the rest of the week and when you want a snack eat fruits and veg, or some prezelts.

Answer 4

don't worry about speed. worry about distance you cover. fartleks were mentioned and thats a good idea. you would run fast for a certain distance and then slow for the same distance, and repeat. by run fast, i mean don't sprint but challenge yourself.

those are speed workouts. you need days after speed workouts to recover and just run a shorter distance that day (3-5 miles). you should also have longer running days where you run about an hour (usually once a week).

also keep hydrated before and after runs. road races are good ideas too. find a buddy to run with- will make running more enjoyable and easier.

also keep focused on splits- try not to run a 6:00 then a 7:30. Try to stay consistent with your splits in races and in runs.

good luck this season

Answer 5

You have to realize that no one is going to do it for you. If you want to run fast, get off of Yahoo! Answers and go outside. Get on the roads. RUN. If you really want it, then do it. The only thing standing in your way is yourself. Man is free at the moment he wishes to be. -Voltaire.

Answer 6

run a little more each day do leg workouts even in the shower do short sprints a little longer each day do the linebacker drill in football makes u a hell of a lot faster

Answer 7

run hills