How to Survive Cross Country

Cross Country is a sport involving running races on multiple surfaces. Surfaces included in a run may be road, gravel or grass. The Cross Country races usually consist of many runners, sometimes numbering in the hundreds. These races can be difficult and grueling, especially if you haven't followed the tips to survive the Cross Country season.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Good running shoes
• Healthy foods and water

1. Get ready for Cross Country before the season begins. Run four to five days per week for a few months. If you are a beginning runner, this will be difficult at first, but if you keep at it, you will get better.
2. Always have a good pair of running shoes. When you purchase running shoes, ask a salesperson how many miles you can put on them. Then keep track of how many miles you run and get a new pair of shoes when it's time.
3. Stay hydrated. Not only will running when you are dehydrated impede your success, it is dangerous. You could pass out and possibly end up in the hospital. Proper hydration is vital for everyone, especially athletes.
4. Listen to your coach and follow his instructions. He knows proper running style, including how you move your arms. Your Cross Country coach knows how much running you need to be doing to be successful, and how much is too much, which puts you at risk for injury.
5. Pay attention to your aches and pains. Some achy feelings in your muscles are completely normal. These occur after a run, but improve over the next few days as your muscles recover. However, a doctor should look at sharp stabbing pains or pains that don't go away in a couple of days.
6. Get plenty of sleep. If you are chronically tired, you won't run as well as you could otherwise. Your health could suffer as well, because your immune system won't work as well when you don't get enough sleep.
7. Eat healthy foods and stay away from junk foods. Foods that are high in fat and high in salt are tempting and they taste good, but they don't contain good nutrients for your muscles. Stick to whole grains, lean meats like fish and chicken and fresh fruits and vegetables instead.