Comments on: How to Prepare for a Cross Country Race

on 7/27/2006 When you breathe, you should breathe in through your nose, and out with your mouth, so your mouth isn't doing all of the work, and you can pace yourself without struggling.

on 6/30/2006 Make sure you are well hydrated before you run - it is crucial! You can't drink anything while you're running. Get a good nights sleep to energize your body. Don't wake up early, because your body is burning more calories that are readily available for energy that should be burned while running.

Eat bananas and oranges, anything with potassium in it to help prevent leg cramps. Also, it doesn't hurt to get pumped up on some music. Running isn't all psychical, it's mental as well. Being able to (literally) push your body to the edge and to its maximum is necessary. After your first 5k, you'll feel like passing out.

Also, say a prayer before you run. God will help you, like he helps me.

on 6/30/2006 Don't run pumping your arms, it wastes too much energy. Keep them pinned to your side. You may look like weird, but this technique makes you go a lot faster. Never forget to have faith in the mighty Lord.

on 6/30/2006 at the starting line tell yourself you can do it. Do a little breathing exercise, or some striders. Before a race you should get your blood pumping and your muscles warm. Look at the course and tell yourself you can do it. Lastly say a prayer. God always hears them, when you feel like you are in trouble, god will guide you to the finish. Give it all you got, You want to finish strong in the end

on 3/30/2006 When running a cross country race, it is important to control your breathing. I find it helps if you breathe in your nose while doing 2 steps, and then breathe out through your mouth while doing 2 steps. It works!

on 2/10/2006 It's easy to lose focus in a repetitive sport, such as Cross Country, but anytime you feel your mind wandering (to say the pain in your side) - forget about it. One of the best ways to avoid mid-race problems is to focus on passing the person in front of you.
I've found that a good way of taking your mind away from 'running out of breath' is to focus on the posture of your arm movements. Making sure that you don't hold in too tight, or that you don't let them hang too loosely is always a good way to pass the moments when all you can think about is stopping.

on 11/22/2005 Before a race, always do some good stretching. Stretch out all your major muscles in your legs and feet. During the race, focus on passing each person one at a time to help you go faster during the race. Last but not least, NEVER run yourself out on the first half-mile. If you go to hard in the begining, you won't have any energy left for the last part of the race.

on 11/22/2005 Before a race, always find a reasonable goal for your finish time. Find the splits and try as hard as you can to hit each split. Also try to get in front of the pack at the beginning so you can run on the inside of the course and not get forced to the outside by all the others runners.

on 11/22/2005 If you have a stitch, breath through your nose than block your nose with your hand (as if your holding your breath) and then breath out of your mouth slowly. Keep doing this and your stitch won't hurt that much. When you are finished, take little steps and breathe through your nose and out of your mouth. If you breathe in and out of your mouth you'll get really tired. When you have caught your breath, start taking bigger steps.

on 11/22/2005 Eat a good meal the night before, especially with carbohydrates (like spaghetti or pasta). Be sure to have proteins too, and vegetables wouldn't hurt either. Try not to think about your race the night before; nervousness causes you to think negative thoughts and this won't help with your race. I know this seems crazy, but think positive thoughts before, during, and after your race. It really helps. Keep your head up straight and look at the back of the person's head in front of you. Some people think it makes their minds tired by looking at a distance, but this isn't true. By looking up at the person in front of you, you create a kind of check point, or goal to reach, and you run faster. You also unlock yourself from a bad running posture. However, don't be completely oblivious to what's on the ground, you don't want to trip and fall! When swinging you arms, make sure they move back and forth instead of side to side. During most races, people tend to raise their arms when they get tired and afterward their backs start hurting. Raising your arms strains your back and your arms, even though you think your trying to maintain your running form. Every once in a while, check yourself and make sure those arms don't raise too high (to the point where you're almost punching yourself in the face).
Running cross-country is extremely accomplishing. Don't give up when you think it's hopeless. Always believe in yourself. I know this sounds cliché, but it really does help. You can't have zero confidence and run a good race. Just know that you can do it. Enjoy and have fun!

on 11/22/2005 I have been on a cross country team four around four years. The best method of preparation is to train yourself for the race that is comming up. Keep in mind how hilly or what the obsticles will be. Run at least the distance of the course the entire week and take one day to run around double the distance (like six miles). Do not take the day off before a run. Run lightly that day but it is necessary to run that day.
Most importantly keep in mind our LORD Christ. Call upon him for your strength.
"Do you not know that those who run in a race all run, but one recieves thr prize? Run in such a way that you may obtain it." -1 Corinthians 9:24.

on 11/22/2005 The night before a big race it helps to just lay on a pad in the middle of the floor of your bedroom, or any place that is comfortable. Surround yourself with scented candles, relax and visualize yourself running the course and having a great race.