Most people can safely increase their total mileage by about 10 percent each week. I need to get back into shape for cross country.
Im a freshman in highschool and have been running with my school the past month to get ready for the cross country season.
How to get back in shape for cross country. Increase flexibility increase your flexibility throughout the year paying special attention to your lower back shoulders hips and legs. Last year as a 8th grader i was running around 18 05 in 5k road races with only about 15 20 miles of training a week. Most cross country training seasons begin with a weekly tally of about 30 miles and progressively increase as races approach.
My pr from last year is 20 50 if that matters in terms of what i can do i m a girl btw and i wasn t running very much in terms of mileage so do you guys have any tips for what to do to start. And frankly i need to get back in shape because races are 3 miles. If you haven t already established a running base and can comfortably run 3 to 4 miles at a time that should be your first goal.
Utilize slow static stretching for five to 15 minutes. I have 22 days until opening day. Okay so i admit i have been slacking off on this summer s cross country training due to moving and overall lack of motivation.
Now as the season is nearing first practice is the 18th the oh sh factor comes into play. This is my first time running cross country and i haven t been running this summer but i have been semi active with other sports. However about 5 months ago a partially pulled my hamstring during middle school track and didnt run for 4 months.
I haven t been running as much lately so i m very out of shape but i need to get in shape for the fall if we still have a season. I ll probably do anything to get back into shape. Any tips on training or diet would be super helpful.