How do i stay fit for Cross Country?
you should continue to run in the summer.
You need to run 3 to 5 times each week.
1 or 2 days do a tempo run.
It would be a good idea to find a road race once or twice a month to stress yourself and work hard.
It is not necessary to run hard like practice but you must keep active and maintain your cardiovascular conditioning.
Reply:Fo sets of whatever u want like a set of 4 800 m. to get faster.
Reply:Just make sure to get an occasional long run in, and run frequently.
Reply:for staying fit diet is also a main thing its like you have to eat vegetable n drink milk n other nutritous stuff for good body n in summer for making up stamina wake up early in the morning n start rnning play soccer if u want this are the best ways to be fit
Reply:our cross country team has scheduled conditioning during the summer. see if ur team might want to do that as well.
Reply:Alright when conditioning for Cross Country you have to remember that the keys are diet, sleep and workout schedules.
Diet is pretty universal for everyone. Fruits, veggies and low fat meat products and lots of dairy and carbs. Pasta has a lot of carbs which you really need to perform at your best. Bananas have lots of potassium which is also really good for you. Don't be dumb and smoke and do drugs and alcohol. If you do those things then you obviously aren't ready to even think about taking on the challenge of being a competitive racer in Cross Country.
Sleep. You need to be getting the proper ammount of sleep every night so that way your body can re-charge and be ready to work hard again the next day.
Workouts. Your workouts will depend on what kind of shape you are in but you should be able to go back into the season having the ability to run 9 miles at a steady 8-8:20 minute mile pace. Before any workout you should do a nice easy mile as a warm-up with about 20-30 minutes of stretching. I cannot tell you enough how important stretching is to you. Stretch everything. Take the time to do it right or else you'll see yourself out for part of the season b/c of injury. After the first week that you don't practice you start to lose your conditioning exponentially. That being said let the workouts begin. Over the summer take 60% days like an easy 3-6 miles and on other days make your workouts more vigorous by doing mile repeats at 80% or race pace. Also do sprint workouts like sprinting 100 meters then jog back to the starting line and sprint again. Do this excercise about 10 times. Make sure you take one day off once a week so that way your body doesn't get totally worked out. B/c once you hit a certain point and don't let your body recover then it starts to break down.
Remember to push yourself. When running cross country your body is ALWALYS stronger than your mind is. It can do far more than what you could ever imagine if you let it. Trust me I've been there.
Reply:Most good xc teams will have summer practices run by the captains, so talk to them and see if they have anything planned, and if not, you should plan it, its a lot more fun and beneficial to run with others.
Reply:Yea! A cross country running lacrosse player! (I got a broken nose, chipped tooth, and scratched glasses from a tragic bball accident, which is why I don't play). Mark a route for you to run a couple times a week, and every so often, run some hills, up and down. Run on a treadmill, and on gravel, asphalt, grass, and the woods, so you are ready for ANYTHING.
Crunches, push-ups, striders, leg streches.........etc
Reply:Basically just keep running at least 3 days a week, and increase to 4-5 about 1-2 months before your first practice. Also do some light weight training etc. For workout ideas, use some of the same workouts you did for XC practice. Make sure you run 3-8 miles, a mix of "long" and "short" runs, with tempo, hill, and speed runs too. Mix up the workout, route, etc so you don't get bored.
I am a vasristy high school cross-country runner in the fall, and a varsity basketball player in the winter. This is what I do: in the 4 weeks between XC and basketball, I run sprints and work on lateral movement, etc, to prepare me for basketball. During basketball I run 1 time a week, if that. I hardly ever run on a day we have practice or a game, because I'm working hard enough in basketball. Then once basketball is over, I start up running again.
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