Do you want to be the one who makes other runners eat the dust in a cross-country race? In this article, you will learn the basics of being successful in a secondary school cross-country run.
Steps
Step 1. Training
If you want to be the best, you have to train harder than others. Practice from January until the end of the season, increasing its intensity as the weeks go by. For example, in the winter you should train with both weights and cardiovascular exercises (a couple of times a week).
Step 2. Increase the intensity as the race approaches
Stay in shape consistently instead of concentrating on the last month.
- From March you should start running three to five kilometers per day, with one day off per week.
- From April, when the weather becomes milder, training should be more strenuous. You can start by running 3-8 kilometers a day, with a weekly rest day. Alternate running with speed exercises, slow long runs, slow runs, and uphill workouts.
- In May, when you should be particularly fit, you need to intensify your preparation. Run more vigorously (possibly 5-10km with a day off), alternating between different types of runs. For example: Monday = 30 minutes of uphill training; Tuesday = 5 kilometers in speed; Wednesday = 10 kilometers of slow running; Thursday = time trial; Friday = day of rest; Saturday = 8 km long slow run; Sunday = 40 minutes of ascent.
- Summer begins in June and you should start with a harder and more strenuous workout. June and July are the crucial months as far as the practice is concerned… either it goes or breaks it. Start running twice a day, with shorter distances, for example 4 kilometers twice a day, one in the morning and the other in the afternoon-evening. Increase the kilometers gradually so that by the end of June you will be running 11-12km per day, again in two daily sessions.
- In July, keep running twice a day focusing on speed. You should be able to progressively increase distance and intensity. Keep alternating between running types every day. For example, on Mondays you could go uphill in the morning and focus on speed in the late afternoon, and so on for the following days.
- During the month of August, focus more on speed and you will see that you will be in perfect shape for cross-country running. Keep running intensely and in September you will be unbeatable.
Step 3. Give yourself a break
To be the best, it is not necessary to put yourself at the end of your strength. Work out a little every day and try to keep your physique moving with slow long runs.
Step 4. Focus on the breath
Learn to inhale deeply to get as much oxygen in your lungs as possible.
Step 5. Always do some stretching exercises before you start running
In order not to have cramps or to avoid getting hurt, remember that warming up before running is important, whether you are going to a race or whether it is a simple workout.
Step 6. It is important to have a balanced diet
Eat the right amounts of food and try to avoid sugars. For dinner the day before or for breakfast you can eat pasta: it releases energy into the body at the right time.
Step 7. Start participating in competitions
These meetings usually run from September to October and November. This is because the weather begins to be cold, but not so much that you have to dress excessively.
Step 8. Set your pace and run smoothly
Start the run at your own pace, without wanting to go too fast or you'll be out of breath in no time. Go at the same pace throughout the race until you see the finish line (if you can't go faster as you approach the finish, keep your speed).
Step 9. Don't try too hard
If you feel out of energy, stop! There is no need to push yourself over the edge.
Step 10. Don't think you have to win all the time
If you keep training hard, others will see you as a person who tries to improve, rather than the one who wants to win at all costs.
Step 11. Try not to flaunt your desire for competition too much
Have fun running and don't take the "I want to win at all costs!" Attitude. Otherwise you could annoy the other runners, who could sabotage you to keep you from winning.
Advice
- Keep your motivation high - without motivation and without discipline, you will never do anything good. Many of the people who read this article will not be ideal candidates for the training described, precisely because they do not know how to motivate themselves. Don't get lost in the crowd.
- Don't train beyond your limits. If you feel pain somewhere, put ice on it, take a bath and rest for a day. If you run with a physical problem, you can only make it worse.
- Get shoes that are suitable for running. Get advice from the staff of a specialized shop.
- Train! If you don't practice enough, you won't be able to finish cross country runs.
- Practice with weights and bodyweight exercises (calisthenics). This way you will be able to run more.
- Blisters. They really hurt. Wear ankle socks, they will be unsightly but they are effective.
- However, on your rest day, try to do some physical activity, such as swimming or cycling.
- If you have previous times to refer to, try to improve them to take you to the next level.
Warnings
- Observe the position and support of the feet.
- If you think you've injured yourself, go to a doctor and get examined.
- It is important to have a rest day while exercising.
- Don't use blistered socks.
- Avoid getting hurt.
