How can i do really well in my cross country?

Question

Its coming up and i want to get a good place. Any ideas on how i can do well?

Answer 1

When you run cross country you either (depending on grade) run 1, 2, 3, 4, 5, or 5 1/2 miles for a race, during practice you should run at leats 2 times the distance, so you are used to the distance, even after practice, you should run/sprint hills.

If you are running up-hill then your muscles are doing much more work than on flat surfaces, it is best to run uneven terrain.

During practice when you do sprints on the track, go all out, then you will gain stamina and speed. Don't drink Gatorade before meets, it only slows you down. drink lots of water before the race, but remember, your body takes up to half a day to absorb the water, so drink A LOT before you go to bed, and eat food with lots or carbohydrates before the race (like pasta and macaroni).

Finally, during a race you should always look at one spot on the course (if possible) and focus on getting to that spot before anything else, i like to hum a song in my head. These simple distractions help you not think of how tired you are. Start the first 200 or so feet fast, almost sprinting, then settle into a pace that is comfortable for you. At the end of the race, no matter how tired you are SPRINT. after the race if you just walk around for about 2 minutes then you'll be fine. You CAN run all out at the end of the race, thats the attitude you should take.

Answer 2

I actually don't think that "training hard" every day is a good way to go. Doing well in cross country starts by building a solid base- meaning you are able to run a longer distance easily. This is a gradual thing and pushing too hard and trying to fit in too many miles in the beginning can break you down and cause injury. Once your body is comfortable with a "base" you can start doing speed work- some days mile repeats on the track, other days shorter sprints. You should warm up though- a few miles before and afterwards with speed work outs. You don't need to go hard everyday- every other day will suffice, with one or two days off a week to allow your body to recover. Mix up your workouts- long runs, speed workouts, hill workouts, and practice runs (running the distance of your race) with warm up and warm down. Doing well takes time- you can't magically wake up and run really fast without practice, conditioning, speed and distance. Hopefully this helps you out.

Answer 3

train hard, every day you should run atleast 3-4 miles 3-4 times a week on weekends run a few more miles, and on the 3-4 mile days add hills or intervals, also you could run on the treadmills that go up and down, and the other eliptical machines, and dont forget to build endurance and eat right, carbs included

Answer 4

train hard, every day
you should be running 4 miles at least 3 days a week, with a long run of 6-10 miles on weekends. On the 4 mile days, you should also include intervals and hills.
cross train with biking or swimming on the non-run days.

Answer 5

The only way is to train hard.
You have to run every day of the week ( you may take one day rest).
You must accumulate the milage every week
i.e. one week you must run about 100 kilometers.
When you do this you are building up your endurence.
The speed will come naturally.
You must also take good food.
All the best for the race.
You will be a champion one day