How can I be a faster cross country runner?
I am a junior and this is my first year doing cross country. I absolutely loved it but I regret not doing it sooner. My first race time (3 miles) was 24:50 but by the last race I ran 22:10. I have really high expectations for next year and I wanted to know how I can be even better. Also any other tips cross country related would be great.
Thanks.
miles in the summer. theres no other way.
if you expect yourself to run a sub 20, 19, 18, 17, 16 minute 5k (3.1 miles) you have to run im the summer, consistently.
i did about 300 miles this summer and went from a 17:30 to a 16:19 5K.
anything is possible you just have to push yourself
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November 25 2009 05:12 pm | Cross
QuizCall on 25 Nov 2009 at 11:00 pm #
Lose weight.
Practise, Practise, Practise.
References :
Dafydd on 25 Nov 2009 at 11:05 pm #
Run from heel to toe, instead of toe to heel, you get a more relaxing run (your feet.shins, and legs wont be affected as much)
Also, eat a couple of eggs the NIGHT before your race, and plenty of water, and about an hour before your race eat a banana or two. Dont drink water when your race is nearing because your bladder will fill, and that’ll affect your running.
And, when going around corners, sprint around them, instead of jogging, because it gives the illusion to the person behind you that youre simply too good for him/her. because they wont see you sprint, because it’s a corner.
Hope this helps
References :
Detroit Tigers on 25 Nov 2009 at 11:44 pm #
you have to train ur upper body, abs, and most importantly your lower body.
building up your upper body by lifting weights and ur abs by doing sit ups or crunches helps you drop your time a lot.
your form doesn’t really matter
but your breathing does.
make sure you breathe correctly so you feel comfortable throughout the whole race.
to break 20 minutes
you will have to run sub 6:30 mile split
References :
Joseph G on 26 Nov 2009 at 12:18 am #
Cut your weight if needed, use orthodics for less tired feet and swim and ride stationery bike for endurance also. Practice on a tread mill uphill also and learn to pace your self and It is low impact and wont stress your joints. Take glucosamine and chondrotin supplement for your joints and vitamin d. Eat the fish and lean meat for and fiber to clean out your gut. Starch up on pasta etc. for stored energy before a race.
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Philip C on 26 Nov 2009 at 12:42 am #
go to every practice. listen to your coach. do the work, believe and visualize. you’ll become a great xc running following this.
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Angelo C on 26 Nov 2009 at 1:13 am #
miles in the summer. theres no other way.
if you expect yourself to run a sub 20, 19, 18, 17, 16 minute 5k (3.1 miles) you have to run im the summer, consistently.
i did about 300 miles this summer and went from a 17:30 to a 16:19 5K.
anything is possible you just have to push yourself
References :