What can i do to get in shape for Cross Country?

If you want a good and practical way to get in shape, do 4 miles a day, 5 days a week. maybe you can start out with 3, but 4 miles is a way that you can "over train yourself" If you can run for time in a 4 mile, then the 3 mile will be easier. Always do this early in the morning before you take your shower, and also because the summer sun will drain your energy if you run in mid day. I did this exercise last CC season, and it helps a lot. One way to improve your breathing, is to run 1 mile for time, and then without any break, go straight to doing push-ups, sit-ups, squats, lunges, etc. Continue running the next mile without a break. continue in this cycle for 4 miles. This is the exercise that most improved my breathing. Any kind of exercise you do that doesn't allow you to catch your breath is the perfect thing for improving your breathing. This literally forces your lungs to make the most of the oxygen that comes in, and this makes your breathing more sufficient. In turn, this will give you more air while you are running to go faster. Also try running backwards up a steep hill as fast as you can multiple times. This helps with muscle.

First thing to do is get a nice pair of running shoes. To start, run 1 mile, preferably on a track, and then stretch. Next, run at a slightly faster speed than a jog for about 3-5 miles, don't worry about time at first, just work on cardio. After the first day of running hard, you will be sore, so go on a light light jog for about 5 miles the day after a hard run. Pick two days of the week to work on a specific aspect of cross country like hill climbing or speed work. Both of these are very important to concentrate on. If you train at the track, time your miles so you have an idea of what your 3.1 miles wil end up being. Try to keep your miles as close together timewise. Repeat this routine as well as pushups+situps at the end of a run for strong arms and core. On top of all of this, eat healthy and don't overwork yourself. Pretty soon, you'll be able to run 3.1 miles for a race.

Just run four to five miles a day. Make sure you don't do the same workout every day though, you need variety to get a lot better. Hill running is good and you also should work on speed. Take one day off each week because rest is very important! Don't run everyday, don't overtrain.

At my high school, races are three miles long, so I make sure I can run that with no problem. When summer begins, I usually run about three miles on the weekdays to condition myself. Really, the only conditioning one can do is to get out there and run.

GO for a jog every morning and time ur self and each time try to work on getting a better time!!

5.04 mile and im 14

but im a boy