Cross Country Tips To Know || 2017
Video taken from the channel: Paige Francis
Cross Country Running: Racing Tips & Tricks
Video taken from the channel: Ryan Trahan
Tips for CROSS COUNTRY Summer Training!!
Video taken from the channel: Tyler Speers
CROSS COUNTRY FOR BEGINNERS: MY TIPS!
Video taken from the channel: thecollegeclown
becoming a cross country runner again
Video taken from the channel: Isabella Fons
How to Run Faster in Cross Country | Tips for a Faster 5K!
Video taken from the channel: Zach Levet
HOW TO IMPROVE IN CROSS COUNTRY!!
Video taken from the channel: The Athlete Special
Start training for the season several weeks before it starts. Some cross country runners like to run (or play other sports) year-round to stay in shape for cross country season. Start your training by running between 2 and 4 miles about three or four days per week.
Over the summer, cross country runners should continue to increase their mileage. To do this, it is important to have one longer run every week. In order to determine the exact mileage of this longer run, you should take the number of miles you run a week and run about 25 percent of that number.
Cross country is the training cornerstone of many successful runners, and as the winter months approach runners and coaches will be busy planning the season ahead. Runners of all levels can get immense satisfaction the challenge of cross country racing, and the time spent on the undulating hills will help build a strong aerobic foundation, [ ].Cross-country is thankfully a sport that doesn’t need to have a preseason to compete in a championship event. All teams are invited to attend U Sports cross-country, it’s just up to their athletics.Cross-country training is a process that starts in the warm summer months and ends in the chill of late autumn.
It is above all else an activity of cycles. It is a 13-16 week season during which time the coach and team are beginning with a new base of conditioning and a year ahead full of promise and ambition.A race season doesn’t have to be officially sanctioned. It can be any progression of races within a period of a few weeks or months.
The races can.Stigler, runners ready for cross country season OceanCity.com (Sept. 5, 2014) Twenty boys and 18 girls make up the Stephen Decatur cross country teams this season. About half of the athletes on each squad have previously competed in either cross country, indoor and/or outdoor track.To be good at cross country requires running pretty fast for a pretty long time.
Most cross country races are between two and five miles in the US, though they.Cross-country running season in full swing. Alan Adamson 10:52, Jul 10 2020. At 11.30am on Saturday next week the course will be open for inspection and the first events will be ready to.He began his running career in 1987 when he joined his high school cross-country team and continued to run to stay physically fit for the military and adventure/obstacle racing.
Allison Baasch has been teaching & coaching for the past 2 years and has coached volleyball and cross country in.While cross country and track seasons are loaded with frequent competitions, the summer is primarily a time to train and to build an endurance base. The summer training itself differs from runner to runner with unique styles and components, all with the intention of preparing runners to perform their best in the upcoming season.Cross country practice officially begins on Aug. 12, while meets can be held as early as Aug.
16 throughout the Lower Peninsula. The state championship will be held on Nov. 7 at Michigan.
1 hour ago · With the Atlantic hurricane season underway, the American Red Cross faces a unique challenge in preparing for potential disaster situations amid the coronavirus pandemic.The organization is.If you have not considered cross country, maybe you will for this upcoming season. Coaches and runners are in their final preparations, as the high school season starts on Aug. 19 throughout the.
Part 3: Late/Championship Season. In the pre/early season (Part 1 of this guide), the focus was a higher running volume with lower intensity and little to no racing.In the mid/regular season (Part 2 of this guide), the focus was on the athletes racing frequently while maintaining the high volume established earlier in the season along with an increase in the intensity of the workouts.
List of related literature:
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| from LGBT Athletes in the Sports Media |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Coaching Track & Field Successfully |
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| from Marathon: The Ultimate Training Guide |
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| from Eat and Run: My Unlikely Journey to Ultramarathon Greatness |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Advanced Marathoning |
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| from Advanced Marathoning |
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| from The Art of Running Faster |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
316 comments
I’m a freshman (going into sophomore year now) and my best 5k is a 20:06. I have been working a bit this summer, but not like a ton, and I feel like I’m going to get slower. Part of it I think is because I have literary nobody to run with, I’m always alone. It sucks, and I’m not sure what to do. Any help anyone?
im super motivated i just have social anxiety while running lol
I keep running out of breath. When i am running i get really tired
I’m a girl and the coaches are always it’s normal that girls are slower than some guys but I don’t want to be seen as slower because I’m a girl I want to someday prove them wrong
So I just started cross country two days ago and my first three mile I timed ever was a 21:13, but that was after a 4 mile run earlier that day, I’m used to running 2 miles everyday for 130 days in a row. What does anyone more experienced in XC suggest I try to run everyday to get down to a 16:30?
Zach Levet, awesome motivator to be better. You inspire me to run faster✨
Wow you walked right past my house at like 2:00 pretty trippy to see
I really want to join the xc team at my school but I’m not a fast runner like at all so I feel like I’m gonna be the only girl there who’s slow
what are all of your pbs for say 800/ 1500/ mile/ 3k and 10k? on track
Trying to break 17 minutes this season and might try to make it to states
What kind of shoes do you need for cross country? I’m starting freshman year aka this year anyone know?
This video could have been 5 seconds long…
Tip #1: Do some running
Tip #2: Warm up before races
Tip #3: Don’t get hurt
Tip #4: Know how to race
Tip #5: Try your best
I decided to join XC 1 year ago when I first came to the US. I got a 43 on my first race… ���� It was not a surprise since my stamina has always been bad and It was the first time I participated in sports or did something that requires so much strength (yes,… i’ve never done any “physical things” like this since sports or physical health is not really emphasized or a big part of my old school)
However, I did improve lol
My second year of XC, I got a 31:10 on my last race. Although it doesnt seem fast but I was super happy with my progress!!!
Also determination is huge I am in 7th grade girl and I run with our teams varsity boys team at practice because of determination.
I recommend watching over comer I went from being averaging 8th place every race to winning the movie is not only heart warming but has great tips
This video really helped me a lot! I’m hoping to join my high school cross country team for my sophomore year, and even though I’m far from fast right now, I will put in the hard work needed to become a valuable member for the team! I’ll update y’all if I succeed in my goal!
any tips for balancing my school work with cross and track?
I’m a junior now and I’ve been doing cross country since I was a freshman….. I just don’t know what to do anymore. This was my 3rd year running and I barely just got into the 18s while I have teammates new to running and it’s their first year and they’re already in the 17s and are already just so much better than me. It just makes me feel terrible and so unaccomplished that it’s almost my senior year and I’m really not even a good runner…I don’t know what to do
Thanks for everything I have been taking your tips and now I’m at a 17:29
F bomb at the beginning, F bombs in the music intro.
It’s like you don’t want a large group of people to watch your vids.
Thought that was really good. Agreed with all of that. Especially the relaxing part could help me as well. XC is a summer sport played out in the fall definitely. What’s your current 8k PR? 23, 24? And what’s your goal time for that? This is my first year of college XC and last year as well since I’m 22 and graduating, so I’m going to solid 25’s for the final two races. I went from 29 to 28 to 27 to 26 now going for 25. going to hit 91 miles this week before dropping of miles of race week.
This is my second year of running XC and my time has went from 16 my freshman year to 13 on golf courses but still 15 on hills, but yeah I noticed that mindset is very important cause I haven’t had the best one and it has really brought me down so keep positivity and don’t let other things make you feel down
For me, blanking out to only focusing on my breathing helps me control my pace as well as keeping myself relaxed. Turned my times from average 22’s to 18’s in 3 months. I have several local races I plan on winning ����
Actually this guy is right what I like to do I start off by sticking in the back but not all the way in the back, after the first mile I speed up and stick with the middle group and my last mile I don’t Sprint it but I go hard and that last 100 meters is a full on Sprint… those are my tips my races are 3 miles and I always place between 20 and 30 at league races out of 80 or 90 people -im a freshmen
Is it too late for me to join XC? I have always wanted to join but i didn’t. now I’m going into my junior year. Should I still join?
First day of xc practice tomorrow! Thanks for the helpful tips
I have been doing meets everyweek for at least 6-7 weeks and I have improved. I went from 25:34 (first meet) and 16:00 (yesterday’s meet). On October 18 my team is running at Mt. Sac so were all excited:p
Edit: I’m also in 6th grade
damn, i got 37 on my first one (without training / practices )
now i got a 24:12
I’m in 7th grade. I just started cross country this year and my 2 mile is 14:41 ��
Edit: I did another race and got 14:31
U don’t want to go from 20 to 60.
Me: uhhhhhhhh…. welp thats unfortunate
You know Ray? He set the record at my County course (Thompson Park) that was just beat. Tim Ball (if you know him) came from my high school as well. Just ran a 17:05 at Thompson as a sophomore, no clue how they ran it so fast ��
Here is my favorite tip I’m about the 3rd or 4th runner on my varsity team but I can keep up with our top guy if I just sit on his shoulder because then I dont have to think I just have to follow his shoulder
Thanks! We had our first meet today and I got 5th, but I went really slow
Fastest mile I ever ran was a 4:59:27 and my fastest 5k was a 17:44:34, but I always ate like garbage and had horrible cramps when I raced. How do I get rid of cramps I’m so tired of dealing with them when I run.
I have a meet today, I had to stop exercising for 2 months due to an injury (started going back 3 weeks ago)
I know my speed won’t be the same but I’m still scared
i highly recommend Hoka 1’s they are so good you feel like your walking on clouds
I’m doing cross country for the first time this year. I’m in grade 12 and have to do 7km. I’m not fit like I was. in 9th grade I ran 1 to 2 times a day and it was maybe 2km at a time. I’m nervous.
have any food ideas?
Y’all I start cross country in 19 days I’m scared to death I get tired so easily but my coach believes I’m going to be a good runner
i start cross country in two days well “tryouts “ if i make the team, and my main focus is breathing. hopefully i make the team and btw this is going to be my first year:)
Im a junior my time has been 20:44 my sophomore year i ran 23:55
17:05 for my 2nd sophomore 5k but still got 6 weeks of training left so hopefully a 16:40 by the end of sophomore year
i only have about 4 races left and honesty i just want to break 21 minutes. i want to at least be in the 20s, it’s officially my last season and that’s my goal
I’m a freshman and in 8th grade I ran a 19:38 and now in running a 17:55
I’m kinda injured rn (very minor ankle pinching) but I can still run 20 min a day with breaks every 5 min. I’m afraid that I’m gonna run out of time. I should be ready to get back into full training in mid June. Is that too late to start?
15 minutes????????? What kind of high school do you go to? I’m on boys varsity and I run a 20:17
I am 3 months 24 days old and my 5k time is 7.862 seconds (a little rough I know��). I’m hoping to cut that in half by next week
itll be my 1st year on a cross country team as a freshman and im so nervous ������
Best advice I have is “Don’t be afraid”. Never fear anything during your race. Once you let something get into your head you’ve already lost. “Just go out there and give em hell” good thing to remember if you’re scared of the outcome.
As a senior summer training is a very useful tip. When I first started running I never trained over the summer because I could never make practices due to where I lived. This year I was able to pr significantly compared to last year because I trained over the summer. So far my pr is 21:24 and I’m hoping to get it to close to sub 20 by October.
Just on Thursday I ran a 19:04 5k, I’m really excited for next Thursday to break that barrier and run in the 18’s
I’m 9 and have cross country comeing up I’m doing a 2.5 k run through the Riverhead forest ��
ok so I’m going into 8th grade and i started XC last year so imma just vent abt something
so 7th grade i was like rly average but then during quarantine i was like imma get better and glow up so I ran almost everyday for 4 months straight and then I tripped like a dumbass, I got a foot infection and had to take 3 weeks off. I just started running again a few days ago and my speed is WORSE THAN THE BEGINNING OF QUARANTINE. I literally ran for 4 months only for all my progress to disappear in 3 weeks and I’m so frustrated now
so imma update with my running everyday i’m kinda ashamed of my running now but I wanna see my progress
July 16 1 mile, 9:02 (which is actually a lot better than the past few days)
July 17 holy shiI take back everything I said yesterday I ran 1 miles at 8:06, which I’m pretty sure is the fastest I’ve ever ran a mile (or at least over quarantine) omg
Guys please don’t make fun of someone for being slow in cross country, instead of making fun of them, you should encourage them and help them get faster����
I have been running xc since 6th grade. I love running! I was on my high schools varsity team all 4 years for xc and track. I even helped my cross country team quality for state for the first time in 40 years in 2017!
I got a sprain ankle and my practice starts next week. What should I do y’all?
What about if you have asthma because I already have pretty good running times but my asthma gets in the way
Half of these comments are just people flexing their 5k times
I went from a 21:13, freshman year to a 17:35 sophomore year and that’s because of the summer running I put in this summer
Great job….keep up the improvements…put in the work and get results. Ahead of the game. Good job!!!
Could you at all be more specific like how many miles and how long you had been running when you did the 19:xx vs the 15:xx and your yearly progress with total mileage? would be a massive help and super inspirational:) many thanks, keep being a inspiration
All of you are boasting about your 17 minute times as freshman but I’m just happy with my 19:09 time especially since I didn’t train at all before the season…but you’re on for my Sophomore year, 16:00 squad!
i have to run 2.2km which isnt so far but i need to improve my speed lol
Last year I ran 17:27 then the first race this year I ran 16:05 (5k)
Could do a plan, day by day? That everybody no matter what level could adapt to yourself. I mean, im running 10k less then 40min but I wanna be much better. Would be nice:) How many miles/km, what exercises push you to that level.
lol the whole time she was talking about “carbo-loading” I kept thinking about Michael Scott
I think what you meant to say was that running was one of the easiest sports to understand but maybe not to do. Honestly probably one of the hardest to be good at.
Similar strategies have help me a lot. Started 9th grade at a 21:00 ish time and got to a 18:30 ish from this not practicing excessively or seriously really..
I’m in 7th grade this my first year doing XC and at the beginning of the season I couldn’t even run a 2 lap warm up now I’m way better I’m always the first one done with all the exercises I run a mile in 7 minutes and 2 miles in 15 minutes
This video helped me last year. I went into cross country thinking it was going to be easy but i soon learned it was hard and you have to be dedicated to improve. I started putting in miles and set goals for myself and i went from a starting 20:56 to a 17:27
ngl that was pretty useless. mileage? training strucutre? total weekly mileage?
My cross career so far
Freshman year 19:44
Sophomore 18:59
Junior Coming soon
SeniorComing soon
I’m a freshman and I ran a 14:46 2 miler I’ll update every single meet
I’m a freshman girl
8th grade 5k: 20:05
9th grade 5k at states: 18:56
I ran a 5k at the Disney XC Classic this year and came 20th in the Hercules race
This will be my first year running cross country so I’m here to learn as much as I can
I’m a sophomore and I run high 18’s but all of my friends except 1 run 22’s. It’s tough because I want to hang out with them and have fun at practice but at the same time I want to train hard with varsity so that I can continue to pr. My friends are always pissed at me when I say I’m running with a different group but I need to get faster I don’t know what to do.
My dad is forcing me to join a school sport, and I suck at teamwork, which is why I hate most sports. Expesially cause if you mess up the whole team is mad at you, so I’ma just try cross country. Also I’m a freshman but I was to scared to join it this year, so I’m going to start sophomore year… do you think it’s too late?
My first two mile ( because I’m in middle school) was 20: 41 and in two weeks I got 17: 56 ���� my next goal is sub 17
I played lacrosse but then I got injured so my doctor recommended me to not play anymore, so im trying cross country this Fall but im starting as a junior
Freshman year 17:42 Sophomore year 16:40 Junior year I retired because auto immune disease��
22:02 freshman year—> 19:16 junior year. all this is important
I have my conference tomorrow and trying to get every last tip in before the big race it always sucks during the race but if you keep going forward it’s worth it!
There is this one guy who went to my high school (now he goes to college ucla) who ran a but over 16 in a 5k. And to be completly honest, he never really tried in practice and was always laughing at the end of his races����
I just made states for cross country and this really helps! Thank you!
little does everyone know paige broke her school record senior year��
When he is talking about pain in your legs and all that it he’s making it sound like you’re gonna die and it’s scaring me
I need more tips! I’m really nervous for this season as an eight grader on a JV team! I feel unprepared ��
My cross country coach has us come to practice at 5:45am and practice. When we practice she takes us outside and just tells us to run and doesn’t give us any proper training
I wanna be a professional long distance runner I’m a sophomore right now and have a 18:49 as my 5k I don’t know if I’m doing good right now is that a good time
What sucks most about a 5k is the extra 200 meters. You have the 3 1600 meter runs in it but then you have the extra 200 in it.
At this point im at 22:12 as a sophomore in high school, Im definetly gonna get better
Zach: focus on not getting injuries
Me: has shin splints on both legs, very bad knee problems with my patella, hip problems, ligament spasms, sprained ankle, and a strained Achilles
Also me: takes Advil every day just to try to run without pain even though it never works
We are really thriving this XC season
6th grade: 29:38 5K
7th grade: 27:58 5K
8th grade: 27:00 5K
9th grade: 25:02 5K
Im a freshman and i ran a 19:54. Is that average or better? Because my first meet (this is the second) i ran a 21.13. I just want to see if that time is good for a freshman
I’m really scared because I’ve never done a sport before and I’m like really out of shape…… help
I’m in middle school so I only run two miles but my fastest time in 7th grade was around 17 minutes but now I have a much better coach who really pushes me at practice so now my fastest time is 13:02
I always aim �� meters down the course, and set mini goals, and I always aim to pass the person infront of me in the last mile, and do a 200 m death run at the end. Which means I Sprint at �� percent for the last 200 m
can you film/give details on your gym routine for strength building? love you! this video inspired me since i just started running again!
I’m a horrible runner. I started out my summer with a 8:30 min mile. I ran with some friends and within 1 month I was running 7:48. Cross country season started, I ran a 33 min 5k. 1 week later we have invitationals, I ran a 28 min 5k. 3 days later, guess what boys? I just ran a 27 MINUTE 5K LETS GOOOOOOOOOO yea im still shit at running but by the end of this season I wanna be running sub 24 at the very least. Hard work pays, and the dude is right about summer training, it makes all the difference.
i’m thinking about trying out, but i have no clue what it is like!�� im scared i won’t be good, what should i do!!��
When you have a long steep hill next to your track so you have to run around the track and up the hill about 8 times plus an ab workout for our hill workouts
im actually starting cross country this year as a freshman and I am very excited!
strategy video with solid transitions. i’d like at least a hat for my ideas coming to fruition
Sometimes I wonder why I pick this sport, and now I know. I have a mental strength and the friends and family to be there cheering for me
Fastest 5K right now is 25:53 (I’m a freshman) and I hope I can get that below 20:00 by the end of this school year.
My first meet is tomorrow and I’ve legit had 2 days of practice since I joined the team late
Last year I started with a 33 minute 5k, got it down to about a 27, this year in my first race I got a 27:57, on my second race I got a 26:21, I already beat my personal record and that’s only on my second race this year��
I have my first XC meet tomorrow and it’s a 5k so… wish me luck.. also it’s against high schoolers
I made the mistake of not taking it serious during the summer practices so I have a lot of catching up to do. I’m improving though 13:22 for 2 miles and this is my first year.
Walking was the BIGGEST mistake I have ever made. I started in sixth grade and sprinted at the beginning and then walked more than half the rest of the races. Eventually by the end of the season I broke the walking habit, but it gets WORSE before it gets better. DO NOT WALK!
Dude yesterday was my first day at cross country and i couldn’t even jog a lap with the group ��������
one side tip is to not over train. I started running 50 miles a week when i got moved up and I got injured. Make sure to gradually increase your mileage
i’m trying out for the seventh grade team this fall!! ive never ran before, how does it all work?
im attempting to join xc my junior year in high school after never running xc or track-
I love watching running videos!! They are so motivating to watch, especially during xc summer training. There aren’t many people who make them though so this is so exciting to see!
This is awesome!!! I run Cross country and track and I love long distance. I’m glad you’re getting back in shape!!��
I’m in 7th grade, my first year running, and we only run about 2 miles each meet and usually on long days at practice during school, and usually my time is about 20 mins, I’m hoping to get faster
Freshman year my first 3 mile was 28:54 and now I have a meet saturday and am shooting for 23:30 (I’m a junior girl)
My time for 5k is 28:55 I know it’s bad but I just started jogging 2-3 miles everyday since July the first. I went from doing one mile in 12 minutes to one mile in 8:20, I am going to try out for cross country jv which is 3.1 miles under 30 minutes I am a junior I know I’m starting late not as a freshmen but it’s time for some changes. Please drop some tips and motivation to me because I am scared, xc is in 2 days. I’ve decided to back out but my friends told me to not I will improve and it’s worth the shot.
Loving your content but just some feedback: maybe turn down the background music a bit (starting around 0:56). I want to hear what you have to say but it’s difficult when that music is so overpowering. Keep up the awesome work!
also a tip for the running part of your training is to go for volume rather than speed. try to slowly rack up your mileage throughout the weeks rather than doing too much speed workouts. obviously it’s good to have some speed here and there but you don’t want to start out too strong over the summer and hit a wall later in the fall. be careful though! too much mileage early on can cause injury so just go with the flow:)
I have to run 2.5k on Tuesday, and btw I’m yr5, but like I’m hella nervous even tho I’ve came first and second since pre primary lll
Good luck! Will join you in ur journey since I need to start training again for xc
Cool vlog Isabela Fons and you are a good YouTuber and you make my day when you post new videos and I hope you have a great summer and see you in more vlogs soon byeeeee.��������
Every year we have to do a cross country run and I’m getting ready now so I don’t fail miserably next year, ty for your tips:)
Do you think a fat person would be able to do it? I wanna try to run and condition myself, would I be the only one on the team that gets last place? Also I need to train in 3 weeks ����������
My name is Andrew Smith and I have something that you can put into your training swimming it’s a really great way to work out every muscles and even work your lungs it’s easier on your muscles.
Yes! I just graduated from high school and even though I’m not running in college, I still want to stay in running shape! Thank you!
I thought you meant a sophomore in high school and then I saw you driving and I was like wHaT
i’m starting cross country this fall!! in my school system high school starts in 7th grade (i know it’s weird) so i really want to start out high school doing a sport to hopefully make some friends and stay in shape!
Im going into sophmore year and im wrestling after xc and i wanted to do a sport before it since i wrestled last year during freshman, i have NEVER done xc and im really only good at sprinting:( but for a short time:( im so nervous:(((
Got a meet this Friday my first meet was 26:45 then my 3rd is 24:45 I’ll tell y’all what happened ����
When I was In Cross Country. I got 32nd place in My First Race. Now, I got 30th and 20th Now. I’m improving!!The more You Run, The More You get Used To It.
I like to wear long compression socks without them my legs seems to hurt
I’m doing 6th grade cross country and I’m so scared cause I don’t want to fall to the ground from other kids like my brothers lol
In practice run with people that are faster then you, you will get faster.
Freshman year 28min junior year 19:11 5k,I am very lazy at practice and eat junk food. Next year I want to make it count so I’m going to try to follow this vid and see how much time I could cut for next year.
A mile was nothing to me dude now I’m so out of shape that I get tired to easily
I play soccer but i want to try cross country. We run 2 miles before practice and run 3 more while practicing do you think it would be smart to do cross country
As a freshman I’ve never done cross country, and some of my friends are trying to get me to do cross country at my highschool, they’re like oh everyone gets on the team even if your really bad, and I’m not sure bc I’m bad at running but I kinda want to do it
The tips are helpful. Honestly for like over a year my friend have been asking me to try for over a year( just so she can have a friend). I think I am finally going to try. Obviously first I have to be able to run more than 1 mile at a time. Guess that’s what this summer is for. Any advice on how to increase your mileage base. Also any really good workouts? Honestly this is my first rodeo and I am excited to have a friend there supporting me. Plus I need to get in shape. I am no way as good as her, but it’s nice to have her support. If she thinks I can do it, I am going to try, but I need advice so I don’t hurt myself.
Y’all……I watched the movie “overcomer” and impulsively decides that I wanted to run��
when we are on the bus I think I can do it and then when we get to the starting line I flip out
DUDE HOW DOES YOUTUBE KNOW I RUN CROSS COUNTRY
OMG THANKS FOR ALL THE LIKESS ����
I’m not sure what cross country is. Also, I’ve never done sports before, and I’m wondering if now that I’m doing this my freshman year of high school coming up, the sports kids will be weirded out that I’m there. What happens if I swear my makeup off? Also, I have social anxiety and a fear of bugs. I’m really worried about this, but I really want to overcome my fears and this is a sport I really want to do. Also I am very out of shape, what if I’m the worst runner? Can you listen to music on your phone with earbuds while you run? What should you wear? Do you carry your water with you?
Sorry this is so many questions I really have no clue what I’m doing.
My CROSS COUNTRY is NEXT WEDNESDAY! I am 9 years old and I am doing cross country!
last week me 5k was 21:02 and with 3 months of training I brang it down to 18:22.
anything is posable if you put your mind to it.
Should I do cross country I’ve never done it but my best mile is 5:15 and I’m a track athlete I run 100m,200m,400m,4×1,4×2,4×4,sometimes the 800 do u think I’ll be any good at it?im in 10th grade
i’ve has bad experiences with cheer and dance. i’m hoping cross country will be better. it’s sounds very beneficial to your mind and body i’m so excited
I got a mini-meet tomorrow and I’m super nervous. It’s my first year doing cross and I’m running 6km.
Is it decent to jog a mile in 10:22 for a beginner? Because i dont know if im below average or what
I just started cross country, and i have only had 3 or 4 meets, i get last place most times or somewhere around it. My PR is 32:00 and last meet was 34:00, i am reallyyy bad and i don’t know how to get better.
Bruh i was not even walking for cross country today i was full running and i could barley talk at finish:(
Omg i thought i was the only one who runs better with long socks on ����
Do u suggest that I run with a training breathing mask on every run? Plz answer I’m debating weather I should buy one or not
I have my first middle school XC meet tomorrow and I thing these tips helped a little so Thanks a lot.
This helped a lot, Thank you, I placed 17 out of 170 for cross-country.
We do cross county before indoor to get in shape this my first time doing it ����♀️����♀️
My cross country season just ended and I dropped my time from a 15:29 to 13:58 for two miles. I wish I had these tips cuz I ran with a sprained ankle at one meet, and although I got a 14:53, I felt terrible cuz my ankle hurt. I also wish I did summer training cuz when the season started, the first couple practices felt extremely torturous.:(
I have to run eight miles tmr for practice and I am in junior high bitchhh we only need to run four!! ��
Thank you for those advice this year is my first year of cross country I’m a Tennyson high school cross country
I got a cramp watching this video. I’m not excited for cross country to start tmr…
Talks about good eating:
Me right now drinking coke and eating hostess donuts
I have a question, is there a certain distance for the weekly fast run or is just whatever is comfortable
Damn I run a 17:30 (time trial) and manage to somehow run a 21:44 in my scrimmage �� I’m a senior ��
Thanks! I have a cross country race in 3hrs and your video helped A LOT. Wish me luck!
I’m here because my school soccer tryouts require us to run 3 miles
Fun. I made the team and THIS is what I’m expecting? I’m gonna get last place when we compete its official
Am I the only one who hates running with a partner? Idk if it’s because I’m really shy or not
i just made the cross country team and i’m so scared but excited at the same time!!
Just watch this video because I just started Captain’s practices and I want to get better at running. But literally there is no girls around my age, I’m 13 and almost all of them are seniors.
Well I’m not a beginner and a state level runner but I still find myself watching videos like this. I get every bit of advice I can
I start middle school is a couple of weeks and I want to go out for cross country any tips
who is here because they have to run the mile at school tomorrow��
I have a meet tomorrow so I’m here looking for some tips ������
Jack Daniels recommends a lot of speed in phase 2, such as 400s/200s. Do you think he is wrong?
I have been an xc runner for a while and I found these tips to be great.
this is my first year doing xc. i started like a week ago. ive never done a sport or anything physical really my whole life. im superrrr outta shape. today was my first time trial and i was like the 4th last person and got 31:09 for 3.1 miles. ik thats reallyyyy bad but hopefully i improve by the end of the year. and i still struggle with walking, any tips?
I am going into my first
Year of middle school and these tips are helping me to start cross country
This helped me I have improved by five minutes by two miles so my time last me was 15:36 and my time now is 10:27
this is weird but i think about nike’s “just do it” pretend that all of your thoughts and weaknesses don’t exist, just think about how eventually you will be finished, and eventually you will get better. don’t let any think get in your way JUST DO IT
Last year I ran a mile In 10 minutes but now I can run mile I’m 6-7 minutes
hey! what do you mean by 24 25 and all that? i’m doing track and i wanna know what i’m doing
I am having a great time in my First XC season ever, Ive gotten faster every time, 15:11 to 14:46 to 13:04 and then to 12:18 and Coach told me i will have a chance to run Varsity this season, it was supposed to be tommorow but coach pushed the dual meet back because of heat, during october break ima train hard to have a head of steam coming into Part 2 of the season
My daughter who is almost 11 loved this video! She is training this summer for cross country! We’d love more of this content! Subscribed!
I did cross country in 7th grade and stopped… Now im a junior and Im joining the team again and i start in 2 weeks ����, but i mostly did distance in track by I also did some sprint events sooo idk how this season is gonna go. Wish me luck!!
I’m here because I’m starting cross country in middle school 6th grade ��!!! I’m doing it for extra physical activity because I’m doing art, soccer, and cross country with a whole bunch of honors classes sooooo……….god bless my last couple of brain cells.
I’m an upcoming Freshman and i really want to do cross country so i’m tryna learn about it.
I like to look up running quotes and than think of them as I am running it really helps or in like the middle of the race just try to reset your form and it will make it a lot easier
Your race isnt won on the day its won from the hours and hours spent training before the day
Practice starts in 3 days, I’m really afraid. So thank you for making this video!!!
I’m a freshman this year and my first year of xc was last year and i’m on varsity this year and i don’t know how but even though i’m on varsity this video still did help
A week into xc, i quit. Ill stick to track. Im actually good at that.
The thing that’s annoying about crosscountry is you drink soooo much water and you have to pee every single class period lol
Let’s go my cross country summer training started today I’m hype
0:22 BRUHH XC is extremely hard if you actually try, I’ve played many sports and xc is the hardest in my experience and the most painful.
I wanna join cross country but I have no experienced in running or in the sport itself. I want to join to lose weight but idk if I should join since i have weak leg muscle and low endurance.
I have a genuine question for those who are training atm, do you listen to music while running, or do you train yourself to run without? The reason I ask is because I always seem to do better (at least i think) when listening to music. But when I’m left with my thoughts I think I get worse..?
I play soccer but I am doing cross country soon to help train and I am nervous.
I’m a junior and this is my first year on cross country and I know I’m not the greatest but I’m trying hard and I know they won’t let me compete considering I’m the slowest on the team but I’m still happy to be with such a great family
Freshman year ran 29:06 5k, 17:37 2 mile, and 8:03 mile
by my senior year ran 19:43 5k, 11:52 2 mile, and 5:22 mile.
Graduated in 2018 currently been in a track club for 6-7 months 5k is currently sitting at 20:06. Want to see how far I can take it with racing it’s a passion of mine my goals for this season is to get in the 18:50s for the 5k and break 35 minutes for the 8k
Update July 23rd 2020
got my 5k down to 19:42 in November 2019
got my mile down to 5:18 this month im writing this
Drone footage ALWAYS elevates a video. Love your energy and the shots you got in this video. Solid advice too �� Do you run in college?
I’ve been at 25-30mpw during spring with races thrown in. My coach is making our team take a week off before the season and I don’t understand the use of that, how is that going to help?
Love your content! Video is really helpful for incoming hs seniors like me!:)
Me sitting here knowing I should probably be running but don’t do it because I don’t have motivation for that. Xc starts in 3 weeks and I’m going into 8th grade. At least I only have to run 1.8 miles for meets and invitationals.
All I have to run this year is 1.5 miles so I’m getting ready this summer
im going into 7th grade and trying cross country for the first time, i dont do any sports other than gymnastics and i have low iron. i have a lot of anxiety about sports and im scared to try it, but i also want to branch out and see if i like it. does anyone have any tips?
I just joined to have better endurance for my dog. And get fitter for our 5ks
So I’ve been eating rice and beans before each race and my stomach is used to it. Is that a good fuel?
Started watching you a week ago and I can’t stop thank you so much to help me get a consistent schedule and help me get better
i am getting back into running too so i love this series! can’t wait to see more!☺️
My friend says he runs 2 miles everyday but I dont think he understands how far that actually is��
My cross country coach said go as fast as you can in the first 10 minutes and if you don’t feel like threw up you are not running right soooo thank you for the tips
i regret not putting in the work freshman year smh i ran a 17:30 and then after freshman year i just gave up and never improved im a senior rn and i just ran a 16:59. im motivated to get way faster bc sophomore and junior year were a joke
I only drink a bottle of water a day is that bad for a cross country runner
I’m thinking of trying out for cross country but I’m nervous:( tryouts are tomorrow
The title of this video is soooooo inspiring. But your video does not help a great deal if I’m honest, you mention running slower and lots of mile works for you. How much slower? E.g at the moment I am on 5k at 1936 (or mayeb around 20mins cause Ive had some time out), so that’s 616 a mile. Are runs 90-3hours long (10-20miles) at 910-935ish pace too slow to get benefits? is this the sort of slow-scale you are referring to or is this too slow? many thanks:).
I had already known of your channel and watched your videos…i look up tips for CC and click on the top video… I REALIZE IT WAS YOUR CHANNEL AND I WAS VERY PROUD
My race is at 3:15pm (middle school 2 miles) so does what I eat for dinner really matter?
Yo what’s ur 5K time? I’m tryna compare to see if I’m slow or not lol
I seriously thought you were going to pull out a hydro flask there
i’m starting xc next year to help make varsity dance to help with cardio, i’m nervous haha
I’m trying out for Cross country and I’m training really hard.
If anyone has any tips please reply. ��
Totally agree to the part about not sprinting the first couple hundred meters. I do XC and yesterday I actually had my first meet of the season. The air horn blew and everyone started sprinting (I sprinted for like 7-8 seconds then went into my running pace). About 5 minutes into it I was in 10 and we had a huge hill coming up. I blew past 7 or 8 people on the hill and last it some because the idiots decided to sprint. Anyways the whole race I was behind 2 girls and at the very last 10-20 seconds I sprinted and blew past them and ended up in second. Our fastest runner beat everyone by like 2:30, it was nuts. But anyways, moral of the story, conserve your energy and use it strategically (passing, hills, end of race, obstacles, etc.) otherwise you’ll just get tired really fast. Love the videos man ������
They say cross country helps with track which is also a reason why i’m participating.
Racing Tips
1. Pre-race:
visualize the ideal race the day before
drinking LOTS of water
eating food you regularly eat (consistency)
stretch, easy run
2. Morning of Race
eat food 4 hours before (don’t change it up)
water
sip on energy drink
3. Warmup
easy 10 minute warmup jog
light stretching
strides
4. Racing
go out with a good stride (not too fast)
save yourself for the rest of the race
use aerobic system so lactate doesn’t build up
don’t cross over the anaerobic threshold
maintain your speed or get slower on hills
wait to hit ur mud pit till the end of the race
5. General tips
start conservatively
pick off runners who went fast in the beginning
stick on shoulders of runners you want to pass no matter what
run comfortably in the first 1.5 miles
(no one ever ran their best race when feeling dead within the first half)
6. Post Race
breathe
water
cool down within 10-20 minutes of race
jog for 10 minutes
refuel
I’m a sprinter /mid distance and I am interested in cross country any tips?
I used to sing a section of a song in my head to keep myself calm some times I would even forget I was running and boom I’m done it worked well for me to keep my self away from negative thoughts while running
Fun fact I’m a sprinter and I’m gonna run a 5k at flcc regionals for the bag
Thanks for the advice! Quick question what do you do to relax before a race? I constantly find myself struggling with this.
One thing that helps me is like 20 minutes before the race I like to take an advil so it’ll kick in when I’m running and the pain one less thing for me to worry about. You obviously still hurt but it’s a dull pain and it doesn’t stop you.
Man this guy’s current content isn’t anything like this video.
I’m just commenting bc the comment num is 3 6’s and that’s a big no no so I have come to save the comment section. You are very welcome sincerely, comment 667.
I’m a sprinter who does XC for shape, blah blah I like this distant runner ��
I’m in 7th grade girl cross country and it’s hard for our warm up it’s 2 miles and than we have to run 3 more. Cross country is 2 hours at my school��
Tomorrow is my first race as a senior and I can’t believe I’m back here watching this. I remember watching this exact video my sophomore year. Can’t believe this is it.
Question, my times in HS (2003-2007 were similar to you. I am now 70 lbs heavier, running 3 miles in 25 mins as an adult that runs to not die of a heart attack. Will I ever return to that fitness?
Me watching during the video eating peperoni, chips and coke, at 1:00 am “well frik I have to wake up at 7:15 to run-“
I sprint both up and down hills. Sometimes I just sprint for no reason. I don’t know why.
Help me.
I follow you on tik tok and just came across this video and said hmm she looks familiar ��
I think this video has alot of great stuff along with a bunch of bs I run xc and do it decently and slowing down on hills is for the weak if u cant power through the hill like ur supposed too then oh well but not sprinting or getting out in front and being a pace setter if ur good this video holds back the people who train with actual coaches and world class athletic directors
Im going into freshman year and its my first time doing this sport. Im worried im not good enough cause my 5k times are 22-24 min.
My first time visiting ur channel since you posted your video on you no longer being able to be vegan(which was strong of you!) and omg it’s so nice to see how far you have come and see you’ve grown up! Love ur vids ��
I’m doing cross country next year and I’m so scared. I don’t really know why. Just I’ve not ran too far before. 2 miles at most.����
My coach just tells us if someone is in front of you just sprint as fast as you can and if there’s a hill sprint up it I guess she should watch this video
okay i really wanna do cross country next year but i’ve never done it before (i’m gonna be a freshman) and i feel like that’s kind of late to start does anyone have any tips for me? it sounds like so much fun but i don’t want to be bad!
One of the little things that helps during a race: be happy and smile. It’s a lot easier when you’re thinking “I’m going to get my PR this race. Heck yeah” then when you’re “Oh I got a terrible start, this is a terrible race i hate it”
So track season is coming up for my school. I’ve been training since august. So far i’ve managed to get from a 7:04 mile to a 6:05 mile. I wanna get 5 flat when track comes.
My tip is to drink enough water because your metabolism needs it. Metabolism is the name of all of the chemical reactions in your body.
When we run do we jog all the time or run as fast as you can and then jog
I’m just a Canadian grade 7 boy who is trying to do good at the Heart lake Rec cross country. Thanks for the help and sure it will help me in the 3.5km run
Imma tell you an interresting story, so im on my last lap on my race and my team stayed on the hill to cheer us up. When i was at the hill they cheered me up so i sprint like hell after that hill my legs were shaking and have to stop for like 5 sec to recover so what i learned is dont get so hyped when the crowd cheer you up hahah
I had my first cross country meet today, we ran 2 miles and honestly I wish I was more prepared but I placed 16 out of 200 girls!
I love Cross Country Im actually really good. But it makes me so mad when people say oh it’s so easy
I SIGNED UP FOR THE JUNIOR OLYMPICS WITH A COUPLE GIRLS FROM MY XC TEAM AND IM SO NERVOUS AND IM COMPLETELY REGRETTING MY DECISION
° °…I’m going to a practice tomorrow and I didn’t know I was joining until a few hours ago…UwU let’s hope I don’t die
DONT DRINK 4 LETTERS OF WATER, that’s to much water to drink before a run
Me starting XC tmmr….. for highschool and no summer training
this is my first year of cross country and i’m a freshman. all the freshman have done it in middle school and i’m a little bit behind because it’s my first year. thanks for the tips!!!
cross country was the first sport then it was volleyball so on the first day of school whoever was joining cc had to run a mile on the canals and everybody was dying but me and a couple of the other great runners
I LOVE cross country and I went to the slowest to the Fastest girl on the team but I run 2 miles in 17:29 and I made it to state and I was 299 out if over 500 and it was my first year doing it! ������
I live in Texas and it’s super hot. To run in.but I still do.
I was second to last on my first race (it was yesterday) haha:,) 50 min for 3.1 miles yep yep i suck i suck (I’ve been training for 3 weeks)
My HS does a spaghetti feed every day before a race, where a family hosts and the whole team gets together and eats spaghetti
i have a mental illness called phychosis where i think im possessed and i really like running. my fastest 5k is 17:47
I’m a 5th grader and I’m running with high schoolers and I try to stay with them but they have a faster pace than me and when I race I try to stay in front but never can and each time I try to get better
i’m starting cross country for the first time this year and everyone keeps on talking about “flats” what do you mean by flats? please help a girl out
@Zach Levet is a 17:42 5k a good time for a freshmen first season of xc?
Why did you erased all of the other videos ��?, are you going to post again? We miss you ��
One thing that helps me is to have an ibuprofen like a half an hour to an hour before the race so that it kicks in while you’re running and it dulls a bit of the pain.
hey girl i saw the comment where you said your time. currently I am running around your pr time the first year you ran and I was just wondering what you did exactly like how often you worked, which workouts you did, if you ate certain foods, basically what your routine was in order to drop 5 minutes. im sorry if it’s too much, I understand but I would really appreciate it. great video it really helped me!!!:)
I also love cross country… but it wasn’t easy and it was very painful
You are so smart and beautiful. My oh my ����, thanks for the tips. Keep uploading more ������
Districts tomorrow and i cut corners and walked sooo yeah fml
when cross country for ur school starts tmr ands u have never done cross country and ur a sprinter but u wanna try new things
Thumbs up on your video Paige, only one thing is that you don’t want to run on your toes. Push off obviously yes but try to land midfoot ��
I have done it three times within the past two weeks.
Day 1: 17.27
Day 2: 16.17
Day 3: 15.34
Day 4: 15.39, not impressed but I tried my best.:)
You had 666 subs so I subbed to you just for that so this video better be good
hey, i’m really bad at running (stamina and speed) any tips? or just help lmao
Nothing is more exciting than beating a girl at the finish by 3 milliseconds
I absolutely hate cross country �� I’m only doing it because it helps me prepare for track season
i remember on one certain meet coach made us do an hard practice the day before, (hills and mile repeats) and somehow I made a PR. and to this day, I still don’t know how
I’m into running basketball and volleyball I always wanted to try cross country because I like running a bit but I haven’t tried because I been focused on the other two sports but I wanna try cross country next year but I’m not sure if I’ll do good
All summer. I got up at 6 AM to go run. I sleep in during the school year
Went from a 21:21 freshman year to a 17:43 halfway through my sophomore year
Coming from an experienced runner: really liked the tips and I follow many of these. Biggest tip I would give you is to be consistent. What you put in is what you will get out. Basically, you need to train (run) on a consistent basis to improve. One point I disagree on with you is the number of miles put on your running shoes. With only 100 miles, your shoes have plenty of tread left. A physical therapist recommended to me that you should get new shoes every 500-600 miles (every 6 months to a year). Your shoes will be shot by then. Also, getting spikes is very important for racing. They can help you dig into a surface and shave 2-3 seconds off your time.
Thanks for reading, that is all.
Nick
1. summer training (focus 90%)
-train more (run more)
-eat healthy
-avoid injuries (stretch)
-make a sleep schedule (8-10 hours)
-dont breakup the runs (run longer time periods)
-run with a friend
2. Racing strategy (focus 10% or maybe less)
-eat healthy day/night before
-visualize the race (know the track)
-take in energy gels
-find lighter or spiked shoes
-run with people who are slightly faster than you
-try to catch up to 3 people in the last mile
live happy, be healthy ✌️
Im a freshman and have started my first ever cross country season. The only sport I’ve done recently that had running in it was football a year ago. I ran a 26 minute flat 5k. Is that good?
I have been running 2 miles everyday and I have been staying with my brother.
I’m a freshman who didn’t join my team until the end of August (everyone else trained all summer). My first race time was a 26:25 and my best was a 23:40. I also was battling anorexia the entire season (I’m in recovery now during the off season). I’m excited for how much better I can be next season with eating right and training all summer
I’m starting cross country, I’ve been playing soccer for 8 years, I’m doing art club for the 3rd year, I have piles of homework and don’t forget I have all advanced classes. I’m praying to Jesus ��!!!!!
tell me why I choose cross country when I can barely run a mile ����♀️
My carb loading dinners don’t really have healthy shit and it’s definitely made some difference. I just don’t know if I want to skip out on all the fun with the team and also the girls team though.
Im actually really disappointed in myself I quit running today during our meet my heart was racing so fast I just felt like sad and just wanted to quit but I’m going to practice until I can actually handle it cross country looks fun but it’s honestly so hard
Sometimes in a race when I’m close to the finish and I see like 5 people in front of me, I try to muster up all my energy and sprint through them all. My method is to make sure I’m taking big steps and pumping my arms rather fast, it always works for me
Even though I may colaspe at the end, it’s all worth it.
What do you put in your smoothies? How do you make your pasta?
When I started as a freshman my times were 8:43 for a mile and 23:03 for 3 miles by the end of the season. Now as a sophomore I improved very much. My mile time is 5:06, two mile 10:53, and 3 mile 17:32. Consistency, mental, and having someone to work with you is key.
Update: I had a league meet last week and my time for 3 miles was 16:17
Hey, I know this is really late but did you end up getting a 19:59? And how did you do this past season?
folks I wanna correct a few things….and I am a high school runner currently on track to break state records and have been running for a while so I’m a reliable sorce. First off xc isn’t easy. Theirs a saying “what you put in is what you get out.” This is very true in cross country if your not working your butt off during practice ( unless it’s a easy day) don’t expect to do very good. If you run on roads or trails or both that’s great! If you wanna run on trails and roads the first month of xc that’s good, but closed to meets run the trail (road, trial) you will run. If you want good running shoes I’ve got you! Nike vaporfly next ℅ also Nike Pegasus 37! If you decide ” I wanna run on my toes” your wrong! Your body will figure out how it runs don’t try anything new bc your injury risk increses. Every week run a mile and time that and keep track of practice..Every two weeks run 5K and, time yourself for improvemt. Learn to breath,learn to stretch,learn to pace. On the way to a meet take a nap, braid your hair, chat with friends, do sum to take your mind off running. Don’t laugh very much it increases your chances of side stitches. Before a race/practice poop/pee you don’t wanna be stuck in the middle of it and need to go. Next lady’s wear tampons your pads gonna do weird things. Also spikes are ok, not every meet/field will allow them def get used to regular shoes. Before a meet or at practice my rule and what I recommend yours is….. Drink 3 bottles of water. Get a running watch their expensive but, worth it make sure it has pace, miles, time. If you have any questions comment below I’ll help answer it and if you need cheaper or other shoe options I can help ik a lot of good ones!
We started in early August… and it was my first year… let me tell ya… IT IS THE MOST TORTUROUS THING I HAD EVER EXPERIENCED… but after the first two weeks it is actually really fun… but you been to have a good mental mind set. And after meets at my school we will go out to eat �� just be prepared!
I’m just starting cross country and a good friend of mine gave me this one conditioning workout/run. (I don’t know if this is exactly it or not) You start off jogging for a while then walking for ten seconds. Then you do like these high step things (they’re not high knees, but pretty close) for a while, then sprint for a little bit. Then walk and repeat from the high steps.
These are the dumbest tips, you’re basically saying “just run, sleep, and eat healthy.”
i’m a whole 100m runner who can barely even doing the 200m who’s trying middle school cross country this year��
I am really nervous for cross country I am not a really fast runner but I am doing it because it helps with soccer and I want to get fitter
At big meets at the beginning it’s better to sprint and get in front of much people as possible because otherwise you will get pushed around and it’s hard to get in front of people
rUnNiNg CrOsS cOuNtRy Is OnE oF tHE eAsIesT SpOrTs.. uhno trust me, if you actually work hard and put your all into it, it’s the most painful thing you will ever experience.
Uh I’m a swimmer and I decided to do a second sport. I didnt want to do water polo so I’m thinking of cross country. I’m really nervous but I like running, so I’m watching a butt load of videos
My mile is about 5:50 and my 2 mile is about 14:30 and 3 mile is 23:00 and i can’t get the longer distance times down help
Ran my first 5k a couple months ago with a 27:45 and got 4th out of all the females.
love knowing i’m not the only one who needs to get back into shape �� love the video!
I’m trying out for cross country mid August and have literally never ran for sport in my life. I’m training over the summer, do you have any tips?
When you were talking about time. I have to worry about my time because my coach hates me
I have been sick for a couple days but I still raced today and I got 2nd girl, and took 9th overall.
What everyone’s mile time? And how did you do on your first XC practices? I just wanna know what I’m getting myself into. I have a 7:05 mile. ��
On the eating thing, one time the junior high (which I was in at the time) had to race at like 1:00 (which sucked). The team went to a food court, but the high school already ran. So the entire time we had to watch the high school eating ice cream and stuff, but we were stuck with our sad pasta. We had to run yet and we were so mad.
thank u! my track szn ends tmr and i’m actually a sprinter/jumper but i am planning on doing cross to get my endurance up, so i can possibly do 400s next track season! who even knows, maybe i’ll fall in love with it and do miles next track szn