How To Get Back In Shape For Cross Country

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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. I have 22 days until opening day.

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Any tips on training or diet would be super helpful.

How to get back in shape for cross country. Okay so i admit i have been slacking off on this summer s cross country training due to moving and overall lack of motivation. 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. 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. I need to get back into shape for cross country. 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. Most people can safely increase their total mileage by about 10 percent each week.

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. Im a freshman in highschool and have been running with my school the past month to get ready for the cross country season. Utilize slow static stretching for five to 15 minutes.

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Now as the season is nearing first practice is the 18th the oh sh factor comes into play. However about 5 months ago a partially pulled my hamstring during middle school track and didnt run for 4 months. I ll probably do anything to get back into shape.

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