TIPS FOR SUCCESSFUL AND HEALTHY
SUMMER TRAINING

Your success in Cross Country starts in the summer. Please pay close attention to your body as you increase mileage. While your daily runs and cumulative mileage you gather this Summer will set you up well for the Fall and beyond, you must also commit to doing the little things well in order to stay healthy and continue making progress. Here are some tips to do so...

STRETCH AND ROLL AT LEAST TWO DAYS A WEEK

We can all stand to be more flexible, but it requires work on a consistent basis to get there. Compression is wonderful too if you have access to it. Taking care of your muscles as you build base mileage will set you up with a great foundation for injury-prevention.

GET ADEQUATE REST

Recovery is an essential element of training!  Research is clear that 8 hours of sleep per night is ideal for adequate recovery.  More is better! I know this is hard to do during the school year, but while you're on summer break, try your best to capitalize on resting.

ESTABLISH PROPER EATING HABITS

Proper nutrition is essential for recovery and performance, and it is imperative that you eat something within an hour (30’ is even better) following a run/workout to most effectively begin replenishing your body. We will be meeting with Coach Neill and Coach Katie this season to talk more about nutrition and why it is vital to being successful.

MONITOR THE WEAR ON YOUR RUNNING SHOES

300-400 miles is consistent with the life of a typical shoe.  Note a new pair in your log to keep track.

HYDRATE REGULARLY

Water is best, but be sure not to drink ONLY water. You need to replace electrolytes, best accomplished through sports drinks such as Body Armor, Gatorade or Powerade.  Do your best to stay away from Soda.

LET YOUR COACHES KNOW AS SOON AS POSSIBLE IF YOU FEAR YOU ARE
DEVELOPING AN INJURY

In addition to rolling and stretching, if you feel like something is tight or not working properly, contact Coach Katie or Coach Nikki for stretches and tips. They are here for you! It is better to deal with aches and pains before they become bigger issues.

CHAMPIONS ARE MADE THROUGH CONSISTENT TRAINING

Consistency is key in Long Distance Running!