for all you cross country/runners out there?

Question

i have cross country tommorow, how shall i prepare and what shall i do to keep my stamina going, the distance is quite far
im 13 if this is of any use
thanks

Answer 1

Eat a light meal, with mostly carbs (bagel, banana, toast, the like).

Hydrate well, starting the night before, and well (perhaps a couple hours) before the race. Try to relieve your bladder before the race. Don't pound water up until race time. Lay off...

Before the race, warm up by jogging a bit. Stretch only after you are warmed up.

Get plenty of sleep.

At the race, don't blow up in the first mile. Let some else paceset, and draft behind people. Plan your race according to your strengths. If you are good at hills, lay back until they come. If you like to open it up on the flat, plan accordingly. Keep some reserve for a strong finish.

If this is your first race, do what you can to stay with the pack, while listening to your body. The stamina you look for will come in time. For now, it's all about energy management.

Learning what you are good at, and what your strengths and weaknesses are is the key. Learn from the race and apply the lessons to the next race.

Above all else, finish strong. Sprint the finish. Leave it all on the course, and you won't regret what could have been. Who cares how you finish. It's more a race against yourself in the early going.

Answer 2

If you are 13 years old you will want to eat lots of Carbohydrates, (look on the back of food packages) Foods with 35 or more carbs per serving are what I would eat a lot of so many breads, and snacks like pop tarts or nutrigrain bars.

also to improve your stamina you will want to definately go longer distances in practice so that you build up your endurance for races.

Answer 3

dont try anything extreme or out of the ordinary. expiriment when it won't affect you or your time

eat lighter portions of what you might usually have.

dont let the dust get to you! if possible stay with the lead pack for at least the beginning so that you dont breath in dust.

keep the form of a professional (no slouching)

dont get too excited so that your breathing gets screwed up. if you know someone who runs at your pace from a different school try your best to stay ahead of them and dont look worried or tired around the coaches while you run. whenever i run i smile so that the coaches fro the other schools dont know that im tired and encourage their runners to pass me. it can really get you scared to hear that the guy looks like he's got more in him than you.

of course remember to hold your hands as if you were holding baby birds( this is so that you dont waste energy with closed fists or too loose hands)

Answer 4

Right now, get off the computer and Carb overload!!! drink LOTS of water..........make sure you have some kind of energy food/drink 30 minutes before.....stretch tonight and RELAX!! mentally prepare! and then GO TO BED AND SLEEP FOR 9 hours!!

Answer 5

Drink a pitcher of water one hour in the previous your race, stay hydrated so the day in the previous your race drink 8 glasses of water, also in case you want to drink Gatorade the proper is Gatorade G2 because of the actuality that it has low in energy and occasional in sugar. both water or Gatorade ( G2 purely) are good. both will ascertain you stay hydrated, ward off from coughing for the period of race. I want water for the cost, yet ascertain its no longer flavoured with like lemon or strawberry or the different flavour.

Answer 6

u shd get lots of rest before ur big race. eat lots of carbs (i recommend a bowl of porrige with bannana & honey for breakfast) & drink plenty of fluids- water & energy drinks.
for the race itself, don't be tempted 2 sprint off at the start. its much worse psychologically to be passed by 50runners because u started to quick! start steady & pick up the pace.
apart from that- go to the toilet before, tie ur shoes tight, do sufficient warm-up...
Good luck, hope u win!!!

Answer 7

eat spaguetti the night before