Cross Training Questions
Cross Country training for a beginner?
I need to be able to run three miles by August 13th? can anyone tell me how to train without overdoing it? I'm a junior and weight about 130lbs.
Public Comments
- I will be a senior captain of my XC team. The only effective way to train for running is to run, so start going out for runs. Start out short and then build up distance as you go. I would start at about 4-6 mile runs and work up to about 8-10 go up a little week by week. This should prepare you as much as possible before the season starts.
- i'm in cross country...start off small like go to ur schools track and run a few laps a day, workout to that helps too. but keep doing that then you'll be in shape and if ur not in shape and u run the 3 miles it sucks trust me
- start slow like about 3miles slow for awhile then get faster.....then more miles.......i have heard that lots of miles are key.....try 2 get as many in as u can. u should weightlift and do situps(abs) that stuff helps u run fast. make sure when ur lifting ur doing the right kind of stuff ask your coach. good luck buddy you will luve cross country.
- Not knowing what kind of shape your are in now, it's a little hard to tell you anything specific, but you might try this. Run easy, until you get tired, then walk. When you recover, run again until you get tired, then recover. Start out with the idea that you are going to go 30 minutes, even if you end up walking most of the time. As you get more comfortable, gradually increase the speed and lengths of the runs segments, and shorten the walks. Work on starting each run a little before you are totally recovered from previous run. Be sure to stretch out after you've finished. That will make it less likely that you will be stiff and sore the next day. Follow days where you really work hard with a day where you take it a little bit easier. Every few days, take an easy day or take the day off completely to give your body a chance to recover.
- Yuou didn't say how much you can run now but I would add about a 1/2 mile to your distance each week, starting from where you are at now. Be consistent in your running, at least 4 runs per week. Start out slow on each run to let your body adjust to the exercise. When you have built up to 2 miles, you can throw in some 1 to 2 min. surges (5to 6 maybe) to build strength. The key is to do it gradually and not try to do too much too soon. If you run with someone for company that always helps too.
