How to b a bttr long distance runner?

Question

im runnin cross country 4 the first time w my bff and shes the star of the team. Im worrried ill look like an idiot so i want to train. Im pretty good at running distances and my dad was a cross country champ so how can i b good 2?

Answer 1

Lauren, you don't have to do too much. You should avoid some junk food but don't completely stay away from it. Remember, have everything in moderation. Drink plenty of water throughout the day so that you are not dehydrated during your runs. ALWAYS stretch after your run to avoid injury. Listen to what your coach says b/c he/she probably knows best. You could do some ab exercises (like crunch) will give you a solid core which is important in running. Just remember to have fun and give it all you got. If you do that, then you can't go wrong.

Answer 2

Well, first of all, there are many little things that help, but won't make too big of an impact like dropping carbonated drinks. Start with a distance you are comfortable at. slowly increase your speed and distance. Find a training plan for a 5k. That is a great way to build yourself up. I think you can find a plan on runnersworld.com. By keeping structure to your workouts, you are helping to make sure that you are going to get something out of it. High school XC races are usually 2 miles for freshmen and a 5k (3.1 miles) for JV and Varsity. Even though these races are relatively short, you should be able to run much longer distances. Make sure to get a long run in every week (at least 1 hour steady). Cross train as well. Good luck.

Answer 3

The first thing you should do is join the track team at your school. Tell them about your goals, and they will put you with the distance runners. The coaches will be able to work with you to assess where you are now, and should design your workout so that you can improve. This will give you structure, and it will also put you in the company of other runners who will likely be your teammates during XC season.

Before the school year is over, find out who the XC coach for your school is, and ask him what kind of workout you should be doing during the summer. Our local coach gives my daughter a sheet with some guidelines for how much he expects her to run. Some coaches will have unofficial practices during the summer.

Another thing to do in the summer is to enter some 5K races in your area. They will give you the fun of competition, and help you to get a feel for what XC races are like, although they will be on roads rather than on grass.

Someone else said to talk to your Dad. I heartily agree! He probably would be happy to be asked, assuming that he is living, and available to you (not separated by divorce, etc.) If that is the case, my condolences.

A real good way to avoid looking like an idiot is to learn to spell.

HA!

Answer 4

Well, the biggest thing you can do to be good is just train hard every day! You need to run at least 5 miles a day to be a good cross country runner. If you've never run before, start with 2 or 3 miles a day and work your way up to 5 or 6. Don't be lazy on your runs. Even if you feel like stopping, keep going! It will definitely pay off later because you need a TON of endurance for cross country. So, as I said, the biggest thing is simply to discipline yourself to train every day.
The rest is little things...such as...
-Stretching: You should stretch every day before and after your run so you your muscles don't get too tight.
-Decent shoes: You want to buy a good pair of running shoes that fit you well, so you can avoid feet and ankle problems. I know that one from experience...don't run in old tennis shoes! I recommend Asics. Those are my favorite, but try a lot of different brands to see what suits you best. You'll also want a pair of spikes for races when the season comes around. These are light-weight shoes that have metal spikes that screw into the bottom. Your friend probably has them, and she can show you if you've never seen them before.
-Proper diet: You will have to cut back on caffeine, or just get rid of it all together. Sodas dehydrate you, so what you want to drink is water or gatorade. You might want to cut back on junk food, but as a fit runner, you can basically eat what you want, except the day prior to a race! Then you need to eat lots of carbs, like pasta or bread. Fruits such as bananas and oranges are good too.
-Hydration: You need plenty of fluids! You won't get tired as easily if you are properly hydrated. Plus, if you don't drink enough, you will get dehydrated and sick.
I hope that helps! Give it some time to work up speed. If your XC season starts in fall like mine, you are very smart to start training now! Good luck!

Answer 5

You have to drop all carbonated drinks, at least for the season.

Have to do like 30min of ab workouts daily, not too bad.

You should run everyday of the week, but take one day off, and everyday, you should switch your workout. Like on Monday you do a long recovery jog, just run at your own pace as far as you can without stopping. The next day you do a speed workout. Then keep rotating them while still doing ab workouts every day.

If you have any tips, let me know. I'm a Freshmen at my high-school, and I ran cc for 3 years, and I need work on building up my leg muscles. Good Luck, and train hard.

Answer 6

ask your dad if he's so good!