CHAT To Incoming High School Cross-country Runners Cross-Country Running My coach asked me at the end of the school year to write something up for incoming high school cross-country canidates- about the benefits and challenges of the season. If you want to pursue a running career, then this is for you. Serious cross-country running is probably the hardest sport to get through mentally and physically on the high school/college level; mostly because it is demanding to the individual, if one is serious about competing. To a year-round runner like myself it may just seem like another season of training, with some added workouts, typically hills, which should be done sparingly and scattered throughout the year. Much of the summer training before the cross-country season starts should be designed around base running- that is a week which designates a specific amount of time to run. This should be kept consistent throughout the week, except for a day guided towards a long run (usually 20 minutes more than your regular runs during the week). A specific training plan can't be explained at this point, as each runner has a different talent and ability for the lifestyle of running. Overall, the season should be led into by doing 10-20 more miles than you are used to, and increasing by five each week. A natural core strength routine is excellent as well. To dedicated runners, strength of mind is also key to a successful season. One should be ready to meet the challenges of the season and be ready to adapt, as well as develop as a runner. Development is the one word that will make or break a runner. Consistency and Committment= Development. There is no doubt that XC will not only strengthen you through runs, but will test your ability to pressure; pressure on yourself; to not think about the outcome of a race, but think about how you are going to make that outcome in the race the best possible and one that lives up to your ability as an individual. My routine is the same before each race starting two days before the event. Plenty of sleep, motiviation, a sufficient amount of protein and carb loading, and a negative- free mind filled with visualization and optimism. Attitude is everything with competitive running. Benefits besides the ones already mentioned are strengthening you for coming seasons, specifically track in the spring. Cross-country builds power in the hips and legs, as well as your arms. It is also said that it increases your VO2 max (lung capacity) significantly. Is cross-country all strength? No- most of the strength part comes from you knocking off miles in the off-season each day and participating vigorously in hill workouts and tempo workouts at the beginning of the season. From there on out, as always, things get shorter as the season edges along between races. 1600, 1200, and 800 repeats as well as 400 and 200 repeats are completed by November. As a long distance runner, XC plays into my part ideally. The half mile, mile, 2 mile, and 5K (3.1 miles) are my key events and there is no doubt that over the course of each season I grow as a runner and a person, and am ready to meet the challenges of each season without worry. My name is Cory. I am 16 years old. I have been running for 5 years, running 60-70 miles a week. I am on my high school cross-country and track and field teams and run a 1:58 half mile, 4:25 mile, and 16:25 5K. I will be a junior in high school this year and had very successful past year of track, and running in general. I am looking forward to the middle of August to start my third season of competitive cross country. in 2004. LINKS: Cory's Column EDITOR'S NOTE Cory will be sending us his best tips. If you would also like to contribute tips, send to rwedit@rodale.com kidsrunning@hotmail.com Privacy Policy of Kids Running