Cross Training Questions
How can I train myself for Varsity Cross Country in 3 months?
I have been putting off training for 6 months and dont know where to start to get into shape..i am very prone to injury in season ( i do not participate in track) -diet -workouts -injury prevention
Public Comments
- run, and run, and run some more
- first week you need to do a lot of Stretching and Flexibility....WATER.... you would also need to start basic plyometric second week. then hit the weight room 1 or 2 times a weeks working on core and treadmill. after a month you can slowly transition into one or two miles lite running then later you can work on pushing the tempo on the first mile or the last. go search or find a good hill, a long stretch road, or maybe find a beach and run on the sand. also make time to take a week break to let your body recover and by the time varsity cc rolls around am very sure success will follow...
- In my opinion, its really important to go into the season with a strong base, so my advice would be just to get used to running consistently, probably 5-6 days a week, and increasing your mileage like every 2 weeks by 10% but thats just my advice, im no expert by any means. Oh and a good diet would help alot :)
- I'd like to add on to frameka2 post which is good. To get in shape during the summer, you want to do base miles and nothing else. Your coach will likely add speed and power workouts during the season. Don't do it during the summer. Important: If you feel hurt, STOP and either rest, or modify your workout (to bike, swim, eliptical, walk). Your workouts should be pleasurable. You should be able to carry on a conversation while exercising. If not, slow it down. Try to keep the distances though. I am assuming that the three months you are referring to are June, July, and August. If so, I'd ask you to start doing some 30 minute non-running cardio (bike, walk, eliptical) for April and May, and add 30 minute run/walks in May. Don't workout more than two days in a row. In fact, I think every other day would be good. The first 4 weeks of June will be most critical. Get through that without injury or missing days and it gets a whole lot easier. It's all about running and rest. Runners must run to be good. If you can do it, your first four weeks should be off,3,off, 3, off, 3, off, 4, off, 3, off, 3, off, 3 4, off, 3, 3, off, 3,off, 5, off, 3, 4, off, 3,off, By week 4 you are already running 15 miles a week, are healthy, and ready to rock! You'll still have 9 more weeks to train, in which you should add no more than 15% milege every two weeks. Believe it or not, if you don't push the pace and you listen to your body, you could be doing around 30 miles a week with long runs of 9 miles, and easy runs of 5. This isn't a crazy amount. For my boys who run year round, we build our base to 65 and then 70 miles a week for the last two weeks in August. That said, given your injury record, we are trying to build a base and prepare you for higher intensity once the season starts while saving your body from too much wear and tear. It's a balancing act, and you should always listen to your body. Eat healthy foods--fruits, grains, and good protiens--and try to limit the junk (not easy for a high schooler). Drink lots of WATER. Stop and stretch a few minutes into your run, and stretch when you are done. Runnersworld.com has great instructions for stretching. Good luck to you! Coach Lew
- You should slowly build up running mileage. At my school we start in the summer but the sooner the better. Start by running for 20 minutes if you can to this then run for a few blocks and walk for a few blocks untill you reach 20 min. Each week walk a little less and run a little more untill you are running the full 20 min. The use this simple plan: (starting w/ 20 min then sub in your time each week) Sunday: long run, full amount (20 minutes) monday: recovery day, less (12 minutes) tuesday: a little more (15 minutes) Wednesday: moderate long (18 minutes) Thursday: recovery (13 min) Friday: a little more (17min) Sat: take every other sat off to prevent injury/ on saterday: (15 min) add on 3-5 min each week. Long run and moderate long run should be increasing by a little more then the others. This amounts seem small and not much different now but as you get up to 50 minutes for your long run the space in between will grow and your recovery will be like 30 min. *note each mile should be no more then 9 minutes. An 20 minute run should be just over 2 miles Diet: Eat a lot! you burn about 100 calories per mile and need even more to feul your body. A balanced diet is good-here are siome extra tips: Eat carbs. These are not only bread and pasta but green vegtables(like lettuce and brocoli) Gatorade is another way to get carbs. After a run you need to eat something like toast right away! Iron: this is nessasary so you dont become anemic. You get it from red meat and kale. you can also take a iron supplement if you dont eat red meat. Water: drink alot!!!!!! A bottle before bed and when you wake up is good. Drink one bottle every 2-3hrs in the summer. Injury prevention: have shoes fitted for you at a specialty running store to try and prevent anything. Try running on grass if your shins hurt. The sidewalk is the worst surface to run on-the street is better but dangerous:( If you have a history of injurys try to cross train a little. Swiming is good and try the elyptical machine at your gym(no impact on your legs) Good luck!
