Cross country runners have to endure hard training and practice when training for their sport. What makes them keep moving forward when running long distances? How do they improve their so they won't crash during a race?
Most students assume that cross country runners improve simply by repeatedly running long distances. There’s more to their training than just increasing their miles. According to one of Samueli Academy’s freshman cross country runners, Tyler, “Cross country training includes regular, consistent workouts that focus on pace, speed, and stamina.”
Runners become excellent by trying their hardest. Just like in any sport, nobody begins at the top. Practice and feedback are critical to success. “Be willing to accept criticism, giving 110%, not missing practice, and have the desire to win,” shares Coach Kalbhenn.
Practice and improvement in increments is essential for cross runners to reduce their race time. In an article from Livestrong ,”Run for Life states that a 10-minute mile rate is good for beginners; the goal is to complete 3 miles in 30 minutes.” Coach Kalbhenn reinforces the article’s findings, “You should be able to run 10 miles at 80% of your speed and be willing to practice 5 days a week.” The more miles, the merrier for distance runners.
When you are training in cross country, working on speed is as or perhaps more important than distance workouts. When running speed, you train your body to perform at a faster pace.
At times, when training, you may feel like giving up, that cross country is just too hard. A recommendation to push beyond giving up is to find a pace that works well for you. Then once you get used to a distance at that pace, add distance gradually. In an article from Livestrong, “All cross country runners must build up endurance and stamina, and elite runners are used to rough training” said Lee Simmons. Even the best distance runners started with that first step.
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