Learn how to run competitive cross country in this free video series on running and sports.
Peter Elizondo was a cross country runner for 3 years at Nikki Rowe High School. He currently runs 3 times a week for over 6 miles at a time, and has competed in many marathons, such as the Rock & Roll Marathon in Carlsbad, CA.
Hi my name is Peter with Expert Village and today I'm going to talk to you about competitive cross country running. In this section we're pretty much just going to wrap it up. We're going to cover your three day course. You want one day that's intermediate not too too intense. The second time you run during the week on a Wednesday you want it to be a little bit bigger of a run a little bit more intense. And then that third day you want it to be a little bit more moderate before your big day of a run. And in between there it want it spaced out and again the reason why you want it spaced out is because you want that twenty four hour period to recoup your entire lower and get that rest. And as far as dieting, you just want to make sure that you're careful with what you eat. Complex carbs, Simple carbs. You want to definitely take in a few more complex carbs than you typically would take and keep the simple carbs away, so that you can use that as energy throughout your run. A lot of you, I don't know if you ever heard, if you do Gatorade after your run it's because you lose electrolytes as your running through your sweats and through your glands. So if you take in either a half of cup of Gatorade or a full Gatorade bottle that's really good to replenish you immediately after your run because of all of the electrolytes that you lost. Remember the gear, don't forget some light nylon weight shorts and maybe like a tank top for on the top of your body. And the shoes are definitely really really big. You want to make sure that you get shoes that are fitted. So go to a place where they measure where you put most of your weight and they get you the proper shoes. Every time after you complete any type of run you want to make sure that you do a full five to ten minute stretch. And you want to do it in that process from calve, shines, hamstring, you quads and as well as your inner thighs. So it's about a five step process and you want to make sure you do each one anywhere from thirty seconds to a full minutes on both body parts, right and left leg.
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