Training Tips
Warm up routine
It is recommended that before any running work out, runners properly warm up. Below is the 15 minute warm up we recommend.
Jog two laps around the track (800m/.5mi)
Dynamic warm ups
10 yards toe walk into 10 yards heel walk
20 yards scoops
20 yards knee hug
20 yards quad stretch
20 yards alternating side lunges
20 yards toe kicks/frankies
20 yards butt kicks
20 yards high knees
20 yards high knee karaoke facing the school
20 yards high knee karaoke facing the school (opposite direction)
20 yards back pedal into 20 yard sprint
Form work
50 yards quiet feet, landing on the balls of your feet
50 yards pringles hands, wrist by the hips, arms at 90 deg, don’t cross the body
50 yards shoulders back, chin parallel to ground; stand tall, chest open
50 yards alternate breathing
Two 50 yard build ups
Injury Prevention/Isometric Exercises
Toe Lift
Area of focus: shin & front of ankle
Lean against a wall or take a seated position then pull your toes off the ground as high as possible. You can do both feet at the same time. Hold for 30-45 seconds and release. Do 3-5 sets.
Straight Leg Heel Lift
Area of focus: achilles & back of ankle
Brace yourself on a wall or chair and stand as upright as possible then with a straight, but unlocked knee, lift your heel about 80% of max. You should do one leg at a time. Hold for 30-45 seconds and release. Do 3-5 sets.
Bent Leg Heel Lift
Area of focus: patella tendon/knee
Brace yourself on a wall or chair and stand as upright as possible then with a bent knee, lift your heel about 80% of max. You should do one leg at a time. Hold for 30-45 seconds and release. Do 3-5 sets.
High Knee Lift
Area of focus: hip adductor (inside)
Brace yourself on a wall or chair then flex your toes (pull to the sky) and lift your knee as if you were going up a very steep hill: ideally above 90 degrees You should do one leg at a time. Hold for 30-45 seconds and release. Do 3-5 sets.
90/90 Heel Lift
Area of focus: glutes & hip abductor
Sit on the floor with your legs bent to the side and knees at 90 degree angles. Lift the trail leg's ankle off the ground as much as you can. The more upright you sit, the more you will feel it. You should do one leg at a time. Hold for 30-45 seconds and release. Do 3-5 sets.
Hamstring Curl
Area of focus: hamstring
Brace yourself on a wall or chair then flex your toes (pull to the sky) and kick your heel behind you like you're doing a butt kick. Ideally your bent knee will be behind the standing leg. You should do one leg at a time. Hold for 30-45 seconds and release. Do 3-5 sets.
Types of Workouts
In middle school we focus on 3 types of workouts: Speed, Strength, and Endurance.
Speed: These are intended to simulate bursts of energy during a race or maybe at the start or finish of a race. Start by doing a warm up run of 10-15 minutes to fatigue your body a bit and then do bursts of speed alternated with recovery. You can jog or walk your recovery. You can sprint for a set amount of time or distance.
Strength: These are intended to simulate the uneven terrain of cross country and aid in your physical and mental grit. Start by doing a warm up run of 10-15 minutes to fatigue your body a bit and then do sections of hills alternated with recovery. You can jog or walk your recovery. You should focus on both uphill and downhill running and also mixed grades (some short and steep and some long and gradual).
Endurance: These are your long slow runs. Ideally you will go 2-3x your actual race distance and you should be able to run at conversation pace, or a pace where you can pretty freely talk without gasping for air. These should be at least 30 min. When you finish these runs you will want to end with some build ups or hip stretching and also shoulder relaxation to prevent limited mobility.