Preparing for Cross Country Races

By: Lisa Robbins
Submitted: 2007-01-17 16:26:20
Print this article | Tell a friend | For publisher | Social Bookmarking
Rating:
 

Nerves on edge, mind focused, elbows out. No, there is nothing quite like a cross country race. Anyone who has seen two hundred plus people lined up at the beginning of a race waiting for the gun to sound so they can push their way to the front knows what I am talking about. Most cross country runner will agree that the beginning of the race is the most important, especially since many courses bottle-neck onto a winding trail. This is what creates the tense mood at the start of the race.

But a lot more goes into this sport than performance at an actual race. This includes carb parties the night before, pre-race rituals such as power bars, walking the course, applying icy hot, stretching, and jogging warm-ups, and most importantly, months of training. Serious runners start training for cross country season long before the first race even begins. This is why a good training schedule is essential. Too many top runners peak during the middle of the season and drop off for the important closing races including district, regional, and state. A good workout schedule can prevent early burnout and provide runners with a chance to do their best when it counts.

There are several sources online that can help you develop a good training schedule. When you are developing your schedule remember that you want to push your body to improve to its best, but you do not want to prematurely wear your body out. You should rest your body completely one day a week. During racing season, use the day after the race to relax and let your body recoup. The day before a race you should do a light, short workout so your body has plenty of resources for the next day. During the rest of the week, it is good to vary workouts so you mix long runs with other types of workouts like weight training, sprinting, plyometrics, and intervals.

A young cross country runner should average around 35 to 45 miles per week. More advanced runners such as high school seniors and college athletes should run twice a day and average around 100 miles per week. Do not push your body beyond what it can handle. If you are a young runner trying to train at a schedule that is too advanced, you will only work against your body and wear yourself out.

Use these tips to create a schedule that will work for you. Ask your current or future cross country coach for a schedule you can follow during the summer leading up to cross country season, and work out with the team during the season. Your coach should be able to assess your individual training needs and help you perform at your best level.

Lisa Robbins is a former cross country runner. She is one of the owners of RobbinsSports.com, an online sporting goods and athletic equipment supplier.

Article source: Expert Articles

Most Recent Articles in Running category

  • Base Building for Runners - By: Bidz dela Cruz
    This can happen: after three years of long runs, races and lots of speed work, you find out that you are getting fed up with doing a session 'because it was on the schedule', or because everyone else was doing it. If you already have two disappointing marathons, try considering base-building. It will open up a whole new lease of life for you. Then you will know why you are doing each run, and if you're an inquisitive type, this will give you more pleasure and motivation
  • What Happened to the Fastest Man Under Any Conditions? - By: Bidz dela Cruz
    Last August 16, in Beijing, we saw a massive upset in the semifinal heat of the 100-meter sprint when one of the pre-race favorites, Tyson Gay, failed to qualify by 0.02 seconds. It was supposed to be the scene for the biggest race of the Beijing 2008 Olympics, the sprint to see who will be crowned the world's fastest man.
  • Running And Back Pain: Check Your Technique For A Likely Cause - By: Roy Palmer
    Running and back pain are mentioned in the same sentence more often than they really should be. Running is an excellent activity for staying in shape and for many it provides a lifetime of enjoyment, challenges and purpose. For others it’s either a short-lived activity or a stop-start routine due to injury.
  • The Best Way to Develop a Treadmill Exercise Plan - By: Mark J Emslie
    A treadmill is a good investment to make but you want to be sure that you have the right treadmill exercise plan for you. Early treadmills were made almost entirely of wood and whilst today’s machines now offer a vast array of features to keep you occupied, let's not forget that walking or running on a treadmill is still a very effective way to workout.Developing your Treadmill Exercise PlanWhen developing your treadmill exercise plan, do not forget the fun factor.
  • Speed Training - Maximum Velocity Running - By: Patrick Beith
    Training speed is more then just working on acceleration and trying to sprint as fast as possible. You must actually coach your athletes how to run and stay relaxed, especially when they are running at top speed.Maximum Velocity is another way of saying running at full speed.
  • Why You Should Run - By: Daniel Watson
    Too many people have the misconception that running has to be hard work. This tiny detail prevents many people from taking up the sport and leading a much better, healthier life. Afterall, we would all like to lose a bit of flab and live a little longer and running can help you do this.
  • Top 10 Greatest Sprint Races in History - By: Alex Ray
    1. Atlanta 1996. Men's 100-meter Olympic final. It was the most exciting 10 seconds in sports history.
  • Match Your Running Shoes To Your Foot Type - By: Peter Somerville
    Choosing a running shoe that is engineered for your particular type of foot can help you avoid some common running injuries. It can also make running more enjoyable and let you get more mileage out of your shoes.Shoe manufacturers are aware that, anatomically, feet usually fall into one of three categories.
  • Weight Loss - Why Do Runners Stay so Slim? - By: David Snape
    I see them almost everyday. They appear at the park where I meditate. Runners, joggers, or whatever designator you want to give them, they are there.
  • Running for Beginners: Start with the Right Kit to Increase Your Chances of Success - By: Roy Palmer
    It would be so easy to put on a pair of your old trainers and kit you used to wear at the gym and shoot straight off for a run. However, you would be following in the footsteps of many a failed runner before you! You will increase your chances of successfully becoming a regular runner if you make a commitment by spending your hard earned cash on specialist running gear.