10 XC Training Tips/Rules

Running Must Be Consistent
- If you don’t find the time now, when will you find it?
Run Early or Late
- avoid the afternoon heat (go out mornings and evenings)
Stay Hydrated
- drink plenty of water (Gatorade is not water)
- lose the soda
Eat Well
- avoid fast food, fried food, sugar
- eat foods you know will give you sustained energy
Stretch
- before & after each run to increase flexibility & avoid injury
- visit www.coolrunning.com for tips and techniques
Start Slow
- do not over train,
- establish a good base
- you should not be doing your best running in September
GET RUNNING SHOES
- a good pair of shoes will last 400-500 miles
- old shoes = injury
Compete
- run in some local road races (5K, fun run) to stay motivated and in race-shape (when not competing)
- visit www.runningmaryland.com for more information
Run Safe
- run facing traffic
- be sure you can be seen (avoid night running)
Work Together
- run with others as much as possible

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