Cross Country Athletes Please?

Question

Okay, here's the thing. I used to run cross country in my freshman year (high school) but I quit running in my sophomore year because of a bad experience at my old school with my coach (I'm in a new school now). The school year is ending and I decided to run again but I don't know how to start. I love running and I still do so I don't want that bad experience stop me from doing what I love. Any tips, schedules, certain food restrictions, etc. that helped you? I really want to go back in cross country and I really would appreciate your answers. Thanks.

Answer 1

I joined cross country again this year and my coach gave me a really good workout that won't strain you too much. Its the 2/3s:1/3s workout. You take however many miles you can run and divide that amount by three and do 2/3s of the workout in the morning and 1/3 of the workout at night. I'm doing 5 miles and 2 1/2 right now but I started with 4 and 2. In the morning run about 1 minute when you start at race pace then go back to an easy jog. Do 10 striders(100s) ONE time a day with your workout. On the weekend take whatever your total amount of miles per day is and multiply that by 1.5. Run that amount straight and thats you long run that week. Either take the day before the long run OR the day after the long run off not both. You should have 1-2 rest days a week but at least jog 2 days in a row before taking one. Whenever you fell like you're able to handel it add another half-mile to your workout in the morning and a 1/4 mile in the evening. My suggestion would be to start off with two or three miles in the morning and 1 or 1 and 1/2 in the afternoon since you're just starting again.
The only thing that you really need to know is cut out junk food and try choosing whole natural foods over "unclean" processed ones. Also, if you drink coffee to limit it to 3x or less a week. Good Luck. oh and its really fun to run with a buddy but if you can't find someone- i can't either- just run with an ipod or mp3 player. and bring a water bottle with you.

Answer 2

Increase juice and limit beef and pork intake...this will help spurt your metabolism. I know how it feels to have taken time off from running and wanting to get back into it right away. Make sure you start slow. Run only a couple of miles a day to start. Perhaps, take up basketball, soccer or ultimate frisbee to get you running around again in an anaerobic style so that you're body will get used to physical strain.

You will run the risk of straining your calves if you start off running too much. Easily get back into the routine. Run with someone else if you can, and if you're running slow enough where you can carry on a conversation then you know that you're not pushing yourself too hard.

After about a month of limiting mainly beef and potato meals, increasing vitamin supplements through juices (take your pick) and steadily increasing your running length, you should be able to compete in mildly competitive races.

After two months, you should be in your best shape and be able to push yourself as hard as you want! Go get 'em!

Answer 3

Shawn Johnson's coach moved to the US The USA is full with immigrants and it does not BUY athletes from other nations. It's not like how the Chinese rhythmic gymnastics team hired a Russian for the past 4 year to train their athletes. There is nothing wrong with that though because a lot of nation's athletes train with American coaches. Many People found it surprising that the Dominican Republic Team has Asian Athletes. It doesn't mean they bought them!! The Dominican Republic has many Asians living in since World War II! Because of your all of your answers and now this question, I am convinced that you sir, are very narrow-minded.

Answer 4

Just start running again. If you know the coach at your new school you could ask for a program to follow.

Answer 5

Just run a long trail with hills every day except for one day during the week

Answer 6

do the same thing that u did before you stop running...