Cross Training Questions
cross country training?
I really want to get into running, and maybe join the cross country team, but I have no Idea where to start. Should I start running only a little at first and then gradually increase? Tell the specific amount please. Also, what should I be eating when I'm cross country training? I also have to learn how to run ALOT by August(when tryouts are), so do you think this is a possible goal for me to accomplish? Thanks
Public Comments
- absolutely that is an attainable goal, especially if you are as committed as you sound. if i were you, i would start out with running 3-5 miles a day, at least 5 days a week (depending on how much you can run before you are too tired). a cross country race is 3.1 miles, so run at least that much each training day. i would do two speed training days a week (shorter, faster runs) and 3 longer runs a week (longer mileage, much slower than race pace). on the two days you take off, i would bike, swim, or walk (these are called cross training) so that you can still get exercise while allowing your muscles to recover. if you have never run distance before, you will find that it is easier than you think to run three miles, even five or more. don't let the numbers intimidate you, you can do it! as for what to eat, get a diet rich in protein (meat and soy) and calcium (milk or other dairy products). avoid very fatty foods, and cut soda and junk food out of your diet if you can. also, drink lots of water! good luck
- thats awesome! start running about a mile day, then when you can run a mile without stopping, start running 2 miles, and so forth. good luck!
- http://www.runnersworld.com/article/0,7120,s6-380-381--11942-0,00.html this is a link to a plan for a 5k race. you dont have to live by it word for word or run any race, but it will get you started. when it says xt it means cross-training, which is some other form of exercise, whether its pilates, sports, whatever you want to do. once you get going with your training, id say that you need a mixture of long runs for your endurance, speed workouts that consist of multiple intervals at a fast pace, and some easy runs. make sure you have at least one rest day a week. as for food, make sure that you have lots of protein and carbs. there isnt a lot to say, just use common sense and try to make good decisions. soda isnt a good idea. make sure youre eating enough, because youll need more calories than if you werent running at all.
- You should start with 2 miles a day assuming you can handle that. I would go three days in a row, take a day off (cross train if you're not too sore--meaning bike or swim/run in the pool), then three days at 2 miles. If all goes well, Move up a mile one of the three the first set, then 2 of the 3 days the second set. Make sure you stretch before and especially afterwards. Eat good food. No junk. No soda. Plenty of places to find that on the internet. If that all goes well, pick one day for a longer run (4-5) and hope all goes well and a 3 mile run in the 2nd set. You need to be patient, you need to be dedicated/consistant. Also, traing your body to stay the same pace or pick it up as you go. Everyday is not a fast day and you should not be slowing down as you go. If you do that, that's how your races will be. You can easily do this by August. Best of luck!
