Races

Carb Loading

Carb loading is the process of maximizing your glycogen stores in preparation for a long endurance event. Carb loading can be done up to 48 hours before a major long distance events. Since middle school cross country is only a 2 mile race lasting less than 30 minutes, only 1 day will be needed, which should be done the day before the race.

Foods to Eat:

Low-fiber cereals
Fruit juices
White noodles with marinara sauce
White bread
Fruit jelly
White rice
Fruit smoothies

Skinned white potatoes
Applesauce
Pretzels
Fruit, including bananas, oranges and watermelon
White flour, used in cooking
Sherbet or popsicles
Sports drinks
Low-fat energy bars

Avoid fats and sugars

In cross country, a strong cardiovascular system is needed. Runners should avoid intake of sugars as this damages the artery walls, thus restricting blood flow and will slow you down in the races. Too much fat in the blood stream can also be a disadvantage for races.

Pre- Race/ Pre- Run Stretches

10 seconds each

On race day stretches should begin about 15 minutes before race. After stretches begin warm ups. Head to starting line 5 minutes before start of race and begin strides.