Getting in shape for Cross-Country (this fall)...

[Rip the Jacker]

Well.

I reckon I'm about 6'2 or 6'3 and nearly 140 lbs @ 16 years old. I used to lift weights 2 years ago and that was the only time I actually 'exercised' outside of PE in school.

Anyway, next season of school is coming up and just like the previous guy, I also want to join Cross Country.

This summer I do want to get in shape and I'm wondering what parts of my body to work on to help me run faster, and have more endurance. As I previously stated, I'm tall and skinny and my body fat is around 5%.

I'm wondering what kind of foods I should start eating (because normally I eat junk food: soda, chips, cookies, chicken nuggets, hot dogs, buffalo wings, etc.) so I can develop some sort of muscle.

CLIFF NOTES

1. I do want to look a little muscular but don't want HUGE muscles... (maybe a 6-pack, more muscles on the arms, broader chest, stronger legs and thats about all.)
2. I want to have good stamina so I could run for a long amount of timing without the need for water or a break.
3. Similar to #1, I wanna change my eating habits from junk food to 'good' food.

So anyone who has experienced this before and wants to drop down some tips, thanks in advance and I'll be looking forward to the replies.

 

Does your team have any summer practices? When I captained my school's XC team, I'd go to school every morning during the summer at 9:30 a.m. and if anyone showed up we'd go for a run. If not, I'd run myself or head home, depending on how I felt.

It was a good way for younger, less-experienced runners to meet the older guys and to get in shape. Plus, it was very informal and we'd run to the river about twice a week and dip our feet in the water before heading back to school.

If your team has something like this, go for it, it's great. If not, run 3 mi. a day 3x a week until your practice starts. You'll be in better shape than most of the guys on the team when the season starts.

As for weightlifting, I NEVER lifted when I was in HS, and I had a successful career as a runner. Thin and quick > big and bulky, IMHO.

Good luck, XC is a great sport that'll give you a ton of satisfaction.

 

[Rip the Jacker]

TTT

 

[pkananen]

Hey, I did 4 years of CC in high school. Weight training is not going to help you much - get used to being a skinny runner, as its hard to put muscle on when you run ~10miles a day, at least that's what we did. Run minimum 5 miles a day around 8:00 pace. Maybe do some pushups for fun, that'll get your arms working a bit more.

 

[SVT Cobra]

as for weight lifting you should really just do a circuit type of thing with machines...more reps less weight

 

[Rip the Jacker]

ttt

 

[SWScorch]

Just run a lot of miles at a nice easy pace. You want a good training base base without going too hard or you'll burn out in the middle of the season. Lifting won't help you much; if you want to get strong run hills and the like. Doing crunches and pushups will help you get toned and the crunches will improve your core strength which will help you run a little better. Just run as much as you can and you'll do fine. You'll start really working out once you're in season.

As for food, just eat healthy. Eat a lot of carbs, cause you'll need them. Pasta, turkey sandwiches, pizza, peanut butter and bananas are all good. Just stay away from the junk food and the high-cholesterol stuff and you'll be fine.

 

[JoeKing]

join the 500 mile club! I'm a member and I think I've still got the shirt somewhere around here. Do 500 miles during your summer break. I think it came out to about 8 miles a day.

Other than that, stretch, carb up, you can try running with light wieghts on your arms to help with the pumping.

Work on speed as well for that last 1/4 mile at the end of the race. Prefontaines are excellent for this. 100 yards slow jog, 100 yards up it to 50% speed, 100 yards 75%, 100 yards full sprint 110% if you've got it (most important part of the excercise). Rinse repeat for 2+ miles best done on a track no walking in between sets. Caution this excercise is pretty hardcore and you should have some milage under your belt before you try it.

Also try to run some hills. And if you can, elevation running is awesome. It's like you're superman when you get back down to sea level.