My friend and I are going to start training for cross country…how do we start?
Posted by Ray Gill
Filed under Cross Training Answers
As the weather is warming up, me and my friend are going to start training for cross country. It starts in august or late september. We are starting Saturday. How many times should we work out a week to get in shape? It will be some workouts in the park and some in the gym. What should the treadmill speed be? How should we start out? Do you have nay running shoes that you suggest? What other things are great to have?
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As cross country isn’t run on a treadmill I suggest you don’t run on one. As it is 5-6 months away, I suggest you start easily running every other day for a half hour. If you need to take walking breaks that is OK but keep going for a half hour. Once you can do that add 5 minutes every week to your weekend run. Do that until it is an hour. Once you are doing that add another day to your weekly runs. Do not increase your weekly mileage by moe than 10%. Speak to the coach of the cross country team to find out what the team does during the summer and when does practice and meets start.
Go to a running store and say you need shoes. If they don’t have you run in a pair to see what your needs are before making a suggestion on what you should get, walk out and find another store.
Good luck!
Well, depending on how well you want to do, you could have a range of exercising 2 to 3 times a week, all the way to running every day. Me, I personally suggest running 6 of the 7 days of the week, and take one of the days, like Sunday, and use it to let your body rest and recover. If you’re in good shape, I’d start on the treadmill with 2.5 elevation and 5.5 to 6 miles an hour for about half an hour in the beginning, and continuously increase the time when you start feeling comfortable. Out in the park, I’d do the same thing, but instead, think of it as efforts; there’s easy effort, where you could have a conversation with your friend, moderate effort, where you can maybe say a sentence to them, and hard effort, where it’s like "don’t talk to me, I just want this over with." Make sure to vary what you’re doing, otherwise your body can just get into a schedule, and the workouts won’t be as effective. I can’t suggest what shoes to have, but ask someone who works at a sports store, they’ll try to make sure that you get some good running shoes. Good luck with Cross Country, it’ll be fun!