How to Train for Cross Country Running
Get enough sleep., Eat right., Start training., Taper your training before a race., On the day of the competition, make sure you get enough sleep., Before any workout or competition, limber up., Bring some water and food for after your run.
Step-by-Step Guide
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Step 1: Get enough sleep.
About 6-8 hours are enough for your mind and body to repair itself and get prepare for the next day. -
Step 2: Eat right.
Get enough vitamins, and drink enough water.
When you're training for cross country, it is absolutely vital that you drink enough water so you do not suffer from dehydration.
Be sure to consume an adequate amount of protein within an hour after all workouts. , Run at least 4 times a week:
A repetitions session (at least 3 repetitions, distance totalling just under race distance), a hills workout (4-6 hills), a tempo run (15-25 minutes), and a long run each once a week.
You should have 1 or 2 rest days per week, and cross-training at least once a week. , Run less so that your body has the chance to recover more.
You may also carbo load slightly before a race. , Eat a good healthy breakfast, and be there at least an hour before the race to walk the course, register, and properly warm up. , Jog for at least 7 minutes and then stretch both before and after your run. , You won't be allowed to bring water with you on a competitive cross country race. -
Step 3: Start training.
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Step 4: Taper your training before a race.
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Step 5: On the day of the competition
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Step 6: make sure you get enough sleep.
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Step 7: Before any workout or competition
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Step 8: limber up.
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Step 9: Bring some water and food for after your run.
Detailed Guide
About 6-8 hours are enough for your mind and body to repair itself and get prepare for the next day.
Get enough vitamins, and drink enough water.
When you're training for cross country, it is absolutely vital that you drink enough water so you do not suffer from dehydration.
Be sure to consume an adequate amount of protein within an hour after all workouts. , Run at least 4 times a week:
A repetitions session (at least 3 repetitions, distance totalling just under race distance), a hills workout (4-6 hills), a tempo run (15-25 minutes), and a long run each once a week.
You should have 1 or 2 rest days per week, and cross-training at least once a week. , Run less so that your body has the chance to recover more.
You may also carbo load slightly before a race. , Eat a good healthy breakfast, and be there at least an hour before the race to walk the course, register, and properly warm up. , Jog for at least 7 minutes and then stretch both before and after your run. , You won't be allowed to bring water with you on a competitive cross country race.
About the Author
Kelly Coleman
Brings years of experience writing about DIY projects and related subjects.
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