How can I be a better cross country runner?

Question

I'm relatively fit and I can run about a 6-minute mile. After running for a mile or a mile and a half, I don't get exhausted but just uncomfortable. How can I break through this wall and run 5 or more miles?

Answer 1

make sure you're pace is comfortable enough, drink water and potassium helps a lot. Get used to running th 5k by training to run it. Start of with running the two miles one week and add one more mile each week and you should be able to get you're endurance up. Otherwise you should ask your coach about what you should do. By the way pretty good mile time and with that and training and practice you can be a good cross country runner. I run a 5:30 mile and I'm 15

Answer 2

This is a good question this wall you run into is more in your head than in your body. Yes you will physically feel it but trust me when I tell you that you can go further. What you should do is actually slow y our pace down in the beginning. A lot of people can run fast up front but then burn them selves out in the long run. If you can run miles in the six minute area you should have little trouble going further but you do need to slow down a bit and when you get to that wall tell your self you can do this over and over again and get your brain thinking its not that much more. The best way to reach your goal is to start off easy. Don’t just try for a 5-mile mark. If you are running 1.5 now tell yourself you want to run 2 miles and pace yourself. Run two miles then tell yourself its ok to stop. Do this for a few days and gradually add a 1/4-mile at a time. As they all said drink more water. Start drinking at least two hours before you run. I had that wall too you just have to work through it.

Answer 3

The "wall" is all in your head, it is hardly any kind of physical wall. You are physically able to do so. You have to want to and you have to believe you can run 5-6 miles at once. Think about how much you're enjoying the run and how badly you want to train and run fast. Concentrate on breathing and start saying a mantra. By mantra I mean, "I will run long" or "I can do this". Just say it over and over in your head and you can do it.

Answer 4

Slow down and run past the distance until you are comfortable with it. When you know you can run let say 6 miles at the slower pace. Pick up your speed. The wall is a head game with your body tell yourself you can do it.

Answer 5

Step up your vo2 max by doing some tempo runs (i.e. run 3-4 miles at your 5k mile-pace + 20 seconds). Try adding some hill work outs for strength & intervals for speed. Make sure that you space out your hard workouts to allow for ample rest & recovery. See the link below for some more tips. Good luck!

- Mike

Answer 6

try to gradually work your way up, and run regularly

Answer 7

drink water