1. Start Slowly and Stick With It
Cross country running is a demanding activity that tests your cardio and muscular strength and endurance. It is important to develop your stamina slowly over time, building up every muscle in your body. A recommended training program is a 5-mile run Monday and Thursday. Spend Tuesday and Friday weight lifting to strengthen muscles, tendons and bones. Spend the remaining days cycling or using an elliptical trainer. These activities build muscles and endurance with little or no strain on the knees, ankles and back. If you rush into running, injury will occur that will sideline you for longer.
2. Quality Shoes
The largest health complaint for cross country runners in training is shin splints and foot problems. Avoid these painful, debilitating injuries by investing in quality training shoes. Make sure they fit you perfectly and replace them as soon as they look worn. All the pressure of running is on your feet, so treat them well.
3. Technique Is Key
Cross country running requires a certain style of running and there are many schools of thought on the best techniques. Develop a method for running up and down steep hills, in inclement weather and on uneven ground. Pointing your toes, shifting your weight and how to position your legs for maximum effect are all important for success and must be included in your training program.
4. Are Power Drinks Helpful?
Power drinks and whey powder promise to increase your endurance, strength and improve performance. Power drinks replace electrolytes, which you lose through intensive, extended exercise. Workout or training sessions longer than 90 minutes burn enough energy that you benefit from the carbs in power drinks. Select a drink with no more than 15 to 18g of carbs in every 8-oz. glass. Any more carbs in a drink will delay the body's absorption of fluid and may result in dehydration, diarrheas and cramps.
5. Join a Running Group
Cross country running is an individual sport, but there are many opportunities to meet others. Join a running group in your neighborhood. These groups offer a chance to meet people of similar interests, keep you motivated, provide support and helpful tips as you progress with your training.
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