How to become very good at cross country?

in

Hi! :) I am always mediocre at everything and I am SO tired of it. I want to be great at something and I am picking cross country. I am 15 years old and in 10th grade and my goal is to make it to states. I know, crazy right? I want to be GREAT. I play basketball and volleyball and I am okay at each one. I am not a fantastic runner but I plan on running everyday and all the time in my spare time. I need to know how to train. The thing is, I lack endurance, but I really need to be good at this. I like the idea of running 3.1 miles and maybe going to college for it.
How do I start?

Answer: 
At the highs school level it is easier to be "GOOD" because you just need to out train your competitors but ultimately if you don't have the talent you are not going to be 'GREAT" because somebody who does have the talent will be training just as harder and because they have the talent they will be better. You are aware of this from your experience in basketball and volleyball and I have to assume you planned on practicing those sports everyday and all the time in your spare time. If you haven't I suggest you do since you already have experience and have acquired certain skills in those sports. While it is easy at this point to dream of being "GREAT" in cross country, that is only because you haven't actually have had to be "GREAT" and if as YOU say you are not a fantastic runner and lack endurance, you can try really hard, you can get really good but "GREAT"...

How to get faster by lifting weights for my legs?

in

I do the 100m in track and I go to the gym to work out my legs and I do high reps an low weight, will this help me get faster? I need tips and answer quick!

Answer: 
Do a total body routine, not just your legs. Do abdominal and core work. Do 3 sets of 8 to 10 reps, do them fast do not do them slow, use enough weight so you have difficulty finishing the last set. Take two to three days to recover after a weight day. Do plyometrics twice each week, finish with 10x100 strides getting to almost top speed.

How to drastically decrease time for running?

in

I really want to do good in Cross Country for high school, as I am in Junior High right now. I really want a 12 minute 2 mile or less and I don't have a lot of time to train! Any good running tips and basically guide to what to eat and do and how much I should practice, how much I should run? More info, the better. And your personal experience? Thank yaa!

Answer: 
I would recommend running 4-7miles 5 days a week. And also repetitions of 400, some hills and fartlek. I've done less than that and I have some good times. Last year I was able to do a 11:40 in the finals with waaay less training than I just told you And the that time i did it in xc season wich was in october last year. After that i didint train until june and all I meassured was my 5ks wich I did on June with a time of 24:54. It was because of that I decided to train and a month later I did a 4:50 on the mile and my 5k was on 19:42. On September and October (i didint train on august because of my lazziness) I trained hard and every time I got results. Last week I ran the 5k in 18:10 (school final) with a storm . To be able to get a 12:00 on 2 miles you have to desire it and trust yourself and you have to know your pace(you will know while you're running a lot of miles). Oh and something that helped me was eliminating my addiction of soda from my diet. I'm a junior on high school btw.

How to get more flexibility to increase stride length?

in

Right now I can do a 30 minute stretch routine a day. I can get my finger tips to the ground with out bending my knees. I have the most flexibility in my hamstrings. Less in calves and quads. I want a stretch routine that will increase stride length. I also want to know how much time will it take to get about a 10 improvement with stretching.

Answer: 
Calves - you should lift one leg and stretch the other calf (never both at the same time). Lean against a wall and walk down it with your hands - that will stretch your calf. then repeat on the other side. To stretch your quads - lean against a pole and lift your leg so you can grab your foot. pull with your hand until you feel a stretch in your quad, then push the leg being stretched forwards - repeat. You should not attempt any stretching though unless you have warmed your muscles up first. (I generally go for a 400 metre slow run first, then I stretch and then I go for whatever exercises have planned for that day). feel the burn man!

How to run a mile in less than 9 minutes?

in

So in PE at school, we have the mile test. We do the mile every week once a day, and on the mile I normally get like 9:30. 9:30 is passing, but if you do the mile in less than 9 minutes you get a better grade. Are there any tips I could use to run the mile faster? The ACTUAL mile test is tomorrow.

Answer: 
On weekends you can practice running a mile or on weekdays when you're not busy. If you see yourself running at your fastest pace at the beginning, refrain yourself from doing that! Keep a constant speed throughout the entire mile. If people outrun you at the beginning, ignore them and just keep running at a comfortable speed. They'll most likely tire out after running half of the mile. If you just have to walk, then fast walk. My cross country coach told me if I had to walk, then walk 10 seconds and then start running again. Keep your breaths steady as well. One last important thing- Don't think about how much you have to run! Think about other things that keep the distance off your mind and the mile will go by in a breeze. Good luck!!

How to find time to run during the winter?

in

Im going to run track in the spring and swimming in the winter and I need to run over the winter to be in shape for track(long distance by the way) but with swimming and high school I won't have much time to do that. This is what I think I'll do but any improvements would be much appreciated.
Swimming practice is mon-fri and most swim meets are Saturday so I'll run on easy practice days and on the weekends. What else could I do?

Answer: 
Something my winter track coach wanted me to do last year was to "double run". That is when you wake up really early and run before school and then a practice after school. You could run in the morning and do your swimming in the afternoon but If you run out in the frost, bundle up. Wear sweat pants and a hoody or jacket, its important to keep your leg muscles warm or you can inure yourself

How to get faster at running long distances?

in

I am kind of at a stand still now. I want to know how to get faster at my mile, 1.5 mile, 2 mile, and 5k. Any other advice you could give would be appreciated too. Oh and I'm a 13 year old girl if that even matters.

Answer: 
I run cross country for high school(5k races) and I found what works best is to keep your upper body loose, breathe calmly, and get a past paced song stuck in your head. For training and this is what my coach has us do is Monday-Speed workouts(interval, cruise interval, fartlek, or tempo) Tuesday-Endurance or long distance day Wednesday-Speed workout Thursday-Endurance or long distance day Friday-Easy day Saturday-Meet day(obviously very hard day) Sunday-Rest Since your probably in middle school. Modify this so it works for you. Dont forget to eat healthy!

How to stop myself from extending and reaching with my legs out when i sprint?

in

Should my shin be perpendicular to the ground when my foot contacts the ground?

Answer: 
Except for the start and getting upright in about 8 strides your running motion is a pushing motion. When you reach out in front you are braking your forward motion until the foot passes under your center of gravity. A sprint motion should have the foot coming rearward at the same speed you are moving forward, in a pawing motion, with the foot dorsi flexed, that is do not point the foot down but have the toes up toward the knee. You can practice this by standing beside a hurdle or fence, holding onto it and working your off leg and arms, letting the foot graze the ground. Once you have the "feel' then do strides staying relaxed. You control the length of your stride behind you make sure your foot leaves the ground with the leg extended behind you and the knee straight, you can work on this in your bounding drills as part of the warm up. The foot plant is only very slightly in front of the center of gravity, do not "reach out" with the foot and leg. Once you are at top speed do not continue to try to run faster, stay relaxed do not tense your arms and shoulders. Think about pushing a giant beach ball, once you get it rolling you only have to use a little force to keep it rolling, your top speed is a balancing act, you are running on the edge of a razor and if you fall off you are losing that speed.

How to control your breathing while running?

in

I have a Cross Country Meet on this coming Thursday, and we have to do a five minute run. When I run, I usually have a hard time controlling my breathing. Is there any tips on how to breathe properly while running?
And the park we have to run at is pretty big, we have to go up-hill and down hill and what not.

Answer: 
bubble gum.....and make rythm of breath with steps..say 3 steps inhaling 2 steps exhaling

How to be able to run without getting tired as easily?

in

Tomorrow I have to do fitness testing, and I need to be able to run 28 laps around our fairly large gym.. In under 10 minutes! Whenever I run I lose my breath right away and can't continue running.. Do you have any tips so I can run for longer ?

Answer: 
We had to run for baseball. Tips: Make a beat with your breath and run to it. Tuck ur thumbs in your palms (for some reason it doesn't make you want to quit) Long but quackish strides Hope you pass :)

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