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Knowing other team members and becoming acquainted with them is a contributing factor to running well in races, because teammates can provide the psychological advantage needed to run well in meets. Of course, this is not the only reason teammates are important on a cross country team. Cross country is not only an individual sport, but a team sport as well. Each race is run by the individual runners striving to reach their best time in each race, but each runner also scores position-based points to aid their team overall, which makes each runner just as important as the one who finishes ahead of them or behind them.

This is easily the most complex part of the entire process of becoming a runner. Of course, just like the other more complex steps, after practice and routine, training will simply become second nature. There are three basic types of workouts: Track or split workouts — Short distance, high speed. Distance workouts — Long distance, slower pace. Because there are so many options when running a distance workout, one thing to remember is to stay safe.

It is easy to attempt to explore a new location on a run, and then get lost or hurt. They are usually no more than one mile meters in distance and allow the body to stay in shape, but still rest some before a race.

This Day in Athletics

Training is not just about what is run in one day, but what workouts are ran in the week or weeks before a meet. Therefore it is important to plan a workout schedule that incorporates each type of workout with equal consideration. Once you have reached this step, and you have followed the other steps and more importantly, the instruction of your coach , you are ready to participate in a cross country meet by running a race.

In my opinion, this is the best part of participating in the sport. Gathering with your teammates, coaches, family, friends, and more importantly, opponents.

Step 2: Purchasing Running Shoes

Your goal as a runner is to work as hard as possible to run to the best of your ability in one race. The level of achievement is measured in two ways: time and position.

Sport Information Resource Centre (SIRC): Environmental factors in exercise and sports performance

Runners strive for either a PR, also known as a personal record, or a better final position in the race to gain points, or even both. The real challenge, though, is not in running one race, but in running many. During the typical high school cross country season, runners will run between seven and nine races, one every week. In most cases each course is different, and the competing schools are different as well, providing a new challenge at every meet. The most important thing to remember when running a race though, is just have fun.

Cross country is an extra-curricular activity, taken completely voluntarily. If you allow yourself to be a part of the meet atmosphere and to simply run for the sake of running, it will be no challenge to enjoy yourself.

The only challenge should be in running a PR, or beating the next runner that is currently ahead. I'm well out of my High School cross country days, but one of the most fun runs that I do is to just go out and explore. Exploratory runs are generally medium-long distance runs that take you somewhere new.

Going into the next town over can be fun because it is not your normal route, but you still know the general area so you won't get super lost and spend hours trying to find your way back. Doing the same old routine gets boring, so adding this type of run into your workout schedule helps make running fun.

A common mistake on this site is to talk about something, without actually showing how to do anything.


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  • Step 2: Purchasing Running Shoes!
  • Dick Moss – Head Coach.

Classically, a person says: These things , well it depends upon-. T-shirts and shorts are usually the staples of any running wardrobe and the key things you want your kit to be are lightweight, breathable and sweat-wicking. These tips will help. The key to becoming a better runner, whatever your distance, is consistency. Schedule long runs on days when you are most likely to be able to fit them in. You need to be consistent, but you also need to be realistic.

Distance Running Tips: How to Run Further and Faster with Mechanics and Physiology

Runners of all levels can benefit from adding speed intervals to their routine. Interval training not only helps you get quicker, it also sharpens up your running form and, crucially, livens up your training, because sticking to the same steady 5K for all your runs will start to get seriously boring after a while. The length and speed of intervals you do will vary depending on your overall goals, and you can also do individual sessions in which you change up the length and pace of your intervals. Rest between each interval should be three to four times the length of the drill, to allow you to maintain sprint quality.

He recommends starting with ten reps of around 40 seconds. Over time, however, you might also benefit from tweaking your running technique , though trying to change this without an expert on hand can be tricky.

Tricks of the Trade for Middle Distance, Distance & XC Running

You want to minimise lateral movement at your shoulders and hips, and minimise torso movement by dropping your shoulders and driving your arms backwards from the shoulder joint. One thing you can work on easily by yourself is your running cadence — the amount of steps you take a minute. Most running watches monitor this for you, and the aim is generally to increase your cadence to improve efficiency and also reduce injury risk. Alternatively you could run down the hill. At the top stand tall, then lean forward with the hill as you start to run.

Focus on picking up your heels quickly and employing short fast steps, making contact with the ground soft, light and fast. Strides are a training staple for elite runners — they can promote good form and get your legs ready to run a fast workout or race in the coming days. Include some comfortable steady-state work and recovery runs to give your mind and muscles adequate recovery.

Carbohydrate and fat are the key sources of energy for runners. Refuelling correctly after your run is vital, especially if you opt for a fasted run see 19, below. This is essential for longer, more intense runs so that your body has all the easy-to-use fuel it needs to perform consistently well for the whole session.

The best supplements for runners are those that delay the onset of fatigue, such as caffeine. The active ingredient in your morning cup of pick-me-up is one of the most reliable endurance supplements available. Caffeine prolongs the length of time you can perform at high intensity and it also reduces your perceived rate of exertion, which means you feel as if a particular physical task is less demanding than it truly is.

This in turn allows you to keep performing at maximum intensity. You can get running gels and sports drinks containing caffeine, or stick with your morning coffee.


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