In other words, the more you put into summer training, the better you (and the team) will be during the cross country season. But make sure you add mileage gradually & don't push too hard to prevent injury. The purpose of summer training is to get a good aerobic base. Then, we can start training for races as soon as practice starts in August.
We understand that some of you are in multiple sports, but if practice/game times do not conflict, you are expected to come to practice. It is especially important to come on workout days. If you do miss, try to make up the mileage that you missed. If you don't put in the miles, you're not going to perform as well as you could. Also, this is a TEAM sport. If you don't put in the effort, you are letting your teammates down.
(We like soccer. It is a great game. We realize that soccer may be important to you. We want cross country to be important to you also. We know you can get in shape at soccer practice, but it is not cross country. You have chosen to compete in cross country. Would you be willing to skip soccer? If not, then you shouldn't skip XC either.)
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Practice starts promptly at 3:20. Please respect the time of your teammates and coaches by arriving on time (unless you are meeting with a teacher or the trainer).
You will need the following:
- Appropriate clothing to run in for the weather.
- Running shoes ‒ Make sure they are appropriate for running and not just streetwear. Many shoes that are marketed by Big Box stores as running shoes aren't appropriate for running long distance in. If you need help picking out running shoes, ask one of your coaches. We also recommend Gazelle Sports for helping you find the right shoe for you.
- Running Watch (not required but strongly recommended. There are many affordable options available.)
- Water Bottle
- After practice snack
- For Regionals and State, uniforms must match. In other words, if you wear layers under your singlet and shorts, they must be black.
Be supportive of ALL your teammates. Cheer them on in practice and in meets. Make sure no one, especially new runners, get lost during runs. (It's safest if you always run with a buddy.)
Yes, running hurts, especially if you are pushing yourself as you should be in workouts and races (not easy runs). There is a difference between hurting and being injured. If something doesn't feel right, don't ignore it. Talk to a coach or the trainer.
You should be drinking 64+ oz of water a day. But don't drink right before you run! It will cause side cramps and sloshing, and you won't have a good practice/race. Start hydrating as soon as you wake up in the morning, stop about an hour before practice/race, then continue until about an hour before bed.
You should be watching WHAT you put in your body, as well as WHEN.
- Eating before Exercise:
- Eating after Exercise:
- Eating for Recovery:
Meals need to be eaten 2-4 hours prior to working out. A carbohydrate rich snack that is easily digested can be consumed 30-60 minutes prior to practice/race if needed. (Examples: Fruit or dried fruit, granola bar, small nut butter and jelly sandwich)
Bring a post-workout snack to consume immediately after practice. Muscles are most receptive to nutrients within 15 minutes after a workout. Replenishing energy stores begins muscle recovery and makes us stronger. (Examples: Chocolate milk, sports or protein bar, fruit/dried fruit, nut butter and jelly sandwich, diluted sports or protein drink, smoothie with yogurt and fruit)
Protein aids in repair of damaged muscle tissue and stimulates development of new tissue. Studies show that small amounts of protein before, during, and immediately after exercise improves recovery and performance. Healthy fats help absorb needed vitamins and minerals in addition to providing longer duration fuel. Nutrition for recovery begins with an after-workout snack, and continues at each meal. Make sure you are eating a well-balanced diet that includes protein rich foods. Try to avoid junk food.