Its my first time doing cross country. The meets are only 2 miles long so thats really short. Any tips for running long distances at one time. I did track so i atleast have a bit of leg muslce. So what do you guys think?
Do some stretch's before running i suppose.
Run a bit in the summer before you start so you won't be as sore i guess.
Dunno, Im too lazy to get off my ass to do stuff like that :v:
Im going into my fourth year of xc and im running low 22 min 3.1 mi and sub 22's. How I would suggest training for it is, just one day run 2 miles and recored your time. Then divide your time by 2 to get a relative time for your miles. For two mi ive seen the top varsity people get low 10's and sub 10. I would run 2 miles and try to aim for(depending on your time) 14 mins - 15 mins for a nice 7-7 1/2 min/mi. You want to try and get down to where youre running 6-7 min/mi.
Also buy spikes. They seem really expencive (60 - 80 buck) for something so light but they really do add the grip and since lightweight- the weight deduction off of your feet. I run with the Nike Air, the lightest pair you can get. I ran with running shoes for 2 years and finally got spikes this past year and ive felt the difference. You basically feel like youre running in socks. Also tie your shoe laces tight since if it rainy with a lot of mud i guarantee that if you run, jv or sometimes the third leg(In my area Howard county, MD they have this) C-team the course will be fucked up since most varsity runners will be wearing spikes and since theyres usually 100+ kids running at once(depends on if its an invitational or not. If its a tri-meet depends on the three school's team size) they will tear the course up bringing the dry dirt up to be mixed with the rain creating sloppy mud. Find a sinkhole and you may lose your shoe.
Run through cramps. They will go away after running a little while. I know theyre a bitch but you have to stick through.
People will push since theyre assholes. If you wanna be a funny guy you can always shread theyre calf up with your spikes. Get quarter inch ones if youre going to do that :D
Youre lucky about the short distance. My standard is 3.1 mi. But the meets are fun and you make a lot of new friends during xc
[QUOTE=PN_Redux;23721654]Im going into my fourth year of xc and im running low 22 min 3.1 mi and sub 22's. How I would suggest training for it is, just one day run 2 miles and recored your time. Then divide your time by 2 to get a relative time for your miles. For two mi ive seen the top varsity people get low 10's and sub 10. I would run 2 miles and try to aim for(depending on your time) 14 mins - 15 mins for a nice 7-7 1/2 min/mi. You want to try and get down to where youre running 6-7 min/mi.
Also buy spikes. They seem really expencive (60 - 80 buck) for something so light but they really do add the grip and since lightweight- the weight deduction off of your feet. I run with the Nike Air, the lightest pair you can get. I ran with running shoes for 2 years and finally got spikes this past year and ive felt the difference. You basically feel like youre running in socks. Also tie your shoe laces tight since if it rainy with a lot of mud i guarantee that if you run, jv or sometimes the third leg(In my area Howard county, MD they have this) C-team the course will be fucked up since most varsity runners will be wearing spikes and since theyres usually 100+ kids running at once(depends on if its an invitational or not. If its a tri-meet depends on the three school's team size) they will tear the course up bringing the dry dirt up to be mixed with the rain creating sloppy mud. Find a sinkhole and you may lose your shoe.
Run through cramps. They will go away after running a little while. I know theyre a bitch but you have to stick through.
People will push since theyre assholes. If you wanna be a funny guy you can always shread theyre calf up with your spikes. Get quarter inch ones if youre going to do that :D
Youre lucky about the short distance. My standard is 3.1 mi. But the meets are fun and you make a lot of new friends during xc[/QUOTE]
Ok thanks ill remember this
So I've been running just for fun recently, since my block is about 1/4 mile around, but I've run into kind of a wall
See, I've been running every day for 3 weeks now, a mile each time, and am now running 7:15 miles at best, but I find it really really really hard to run more than a mile, are there any tips to make running longer distances easier? I want to join a branch of the United States Armed Forces, but am building myself up more until that time.
Practice breathing.
Seeing as I am not running at the moment I can't be sure, but I thin that my breathing is fine.
Also another thing is that my legs feel very sore for my first half mile then it begins to calm down. Still, it is pretty painful. Is this because I don't stretch before running, and would it be a good idea to do so?
run everyday, run everywhere. Got a car or bike? NOT ANYMORE
[QUOTE=Sir Tristan;23721967]Seeing as I am not running at the moment I can't be sure, but I thin that my breathing is fine.
Also another thing is that my legs feel very sore for my first half mile then it begins to calm down. Still, it is pretty painful. Is this because I don't stretch before running, and would it be a good idea to do so?[/QUOTE]
Practice your breathing. If your muscle cells are oxygenated better they'd be able to break down the lactic acid better. Stretching helps, but training your breathing is important.
I may not have run cross country, but I do know how to prepare for some pretty rough athletic times.
As people before have said, work on breathing. Pain is from not enough oxygen, not weak muscles.
You'll also want to eat pretty light, starting this week. Little salt and fatty meats. This will help make you feel a little lighter, but usually works best if you defecate before the run.
Also, electrolytes will become your best friend during the run.
Good luck, and cheers to doing something that pushes yourself.
Also would it be good one of these days to, you know, take a break? I've read that it is bad to not have rest days but I have run 3 weeks without resting for one day
I could give you tips if "Country" was spelled without the O.
[QUOTE=flarrm;23722255]I could give you tips if "Country" was spelled without the O.[/QUOTE]
hurr sex jokes, funny
Your meets are only 2 miles? Lucky bastard, mine are 3.1 miles :v: What's your course like? A lot of what you want to train on depends on what kind of course you're running on.
[QUOTE=AnotherGirl;23722152]I may not have run cross country, but I do know how to prepare for some pretty rough athletic times.
As people before have said, work on breathing. Pain is from not enough oxygen, not weak muscles.
You'll also want to eat pretty light, starting this week. Little salt and fatty meats. This will help make you feel a little lighter, but usually works best if you defecate before the run.
Also, electrolytes will become your best friend during the run.
Good luck, and cheers to doing something that pushes yourself.[/QUOTE]
Also Pasta. You want the carbohydrates. People may bring snacks for you guys to munch on before the race...dont eat it. Itll cramp you up easier if you start the digestion when you go to run. And lol you may become nervous and have to crap and piss anyway so dont worry about having it all stored up.
Oh and i know like 6 people have already said breathing but if you get a cramp take in deep breaths while running. That will help since youre increasing oxygen amount and get rid of it like stated above.
Concerning the beginning of the race, dont start out too fast. People sprint across the starting stretch to get ahead. Dont get drag along if you know you wont be able to maintain a constant speed afterwards. Let the people who are faster or stupid go ahead and then once things start to calm down start picking up your pace then kick at the end. i had this problem my first year but idk if itll concern you since the 2 mile distance.
[editline]04:58AM[/editline]
[QUOTE=Kamikazemelon;23722357]Your meets are only 2 miles? Lucky bastard, mine are 3.1 miles :v: What's your course like? A lot of what you want to train on depends on what kind of course you're running on.[/QUOTE]
I agree with you. My main meets are is at whats considered the third hardest course in Howard County. It sucks
[QUOTE=Sir Tristan;23721967]Seeing as I am not running at the moment I can't be sure, but I thin that my breathing is fine.
Also another thing is that my legs feel very sore for my first half mile then it begins to calm down. Still, it is pretty painful. Is this because I don't stretch before running, and would it be a good idea to do so?[/QUOTE]
Warm up better. Do a light jog or something to get your blood flowing. It helps a lot.
Ok thanks for the tips guys
Here we go guys. Basically a better way of putting everything up there lol
[media]http://www.youtube.com/watch?v=XpHzzcw4Cpw[/media]
this is for 3 mi. btw so op you can go faster than what hes saying.
Seems like a cocky bastard but hes right
[QUOTE=Sir Tristan;23721872]So I've been running just for fun recently, since my block is about 1/4 mile around, but I've run into kind of a wall
See, I've been running every day for 3 weeks now, a mile each time, and am now running 7:15 miles at best, but I find it really really really hard to run more than a mile, are there any tips to make running longer distances easier? I want to join a branch of the United States Armed Forces, but am building myself up more until that time.[/QUOTE]
Pacing is probably the most effective way to get the most miles you can. Just find a groove where you're not straining, but still pushing yourself forward. Do a light jog first, and when you feel "warmed up," stretch your legs well. That's what we usually do for cross country practice, and I was able to bring my mile time down 15 seconds (5:52). Also running in groups with people a bit faster than you is a good way to pace and get a better time.
[QUOTE=guckymister;23721200]Its my first time doing cross country. The meets are only 2 miles long so thats really short. Any tips for running long distances at one time. I did track so i atleast have a bit of leg muslce. So what do you guys think?[/QUOTE]
Two mile meets? Laaame, out here we got 3.1
If your starting conditioning in two weeks, start running now to prepare yourself even more. Do yourself a favor a STAY HYDRATED. Lots o' Gatorade and water can work wonders. When not practicing, go out and run whenever you have the time.
This was probably stated many times before this post, but pace yourself. Sprint at the start, keep a steady but fast pace during the race, and sprint the last 50-200 yards. Make sure extend your stride by a shit-ton to really move and finish strong. Good luck.
Breathe in through your nose, and out through the mouth, it really helps. Do it slowly though.
Don't try to go super duper fast so you can show off, it only ends up failing and making you look like an ass.
Tie them shoes tight, you don't want to fuck up and trip, do ya?
Stretch.
Drink lots of water. This is healthy for you in the first place, and reduces the chance of cramps, for me at least.
Don't sit down after you're done running. Keep walking, it'll stop that sick feeling.
If it's the winter, bring gloves. Cold hands are a bitch.
As my old teacher always nagged me about while we were running, 'mind over matter' Fuck how you feel, think how awesome it will be when you get to the finish.
[QUOTE=Warriorx4;23722753]Two mile meets? Laaame, out here we got 3.1[/QUOTE]
Maybe he's in gradeschool still? They usually run a 2 mile and then move to a 3.1 when they get to highschool.
[QUOTE=Mister Sandman;23722802]
As my old teacher always nagged me about while we were running, 'mind over matter' Fuck how you feel, think how awesome it will be when you get to the finish.[/QUOTE]
That and how awesome it'll be when you beat the guy ahead of you.
[editline]11:10PM[/editline]
[QUOTE=mpntball2012;23722787]
and sprint the last 50-200 yards. [/QUOTE]
Thisthisthisthis.
I remember my first meet, me and this guy from the other high school were neck and neck the whole damn race. Last stretch, (maybe last 100 yards or so), he pulled ahead of me about 20-25 of them. Once I reached the 75 yard mark I just sprinted with all my heart. Ended up beating him by a foot or so.
Mind over matter is essential. When I'm running the treadmill at the gym, I usually cover the details with my jumper, since if i look at how long i've been running for I just end up giving up.
[QUOTE=JLea;23723407]Mind over matter is essential. When I'm running the treadmill at the gym, I usually cover the details with my jumper, since if i look at how long i've been running for I just end up giving up.[/QUOTE]
Wow I've never thought of doing this before, that's a good idea
Yeah dude lots of water and gatorade.
Pace yourself.
And just run, don't count the laps.
Well I do that, you dont have to.
To save some energy, don't plant your feet on the ground and make a big THUMP after every step. Let your heels hit the ground first and make as little sound with your feet as possible.
Eat bananas to prevent side-aches.
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