Staying Healthy 

Strength training:

• Beginner strengthening Essential/basic strength training for all runners

• These band exercises from Emma Coburn are great for some advanced strengthening

Core training:

• Beginner core Core workouts should be done 4x per week

• Advanced core

Pre-run warm up drills:

• Dynamic Stretching 

Rehab resources for common injuries:

• Shin splints

• Runner's knee

• Ankle/Foot

• Hips

Cross training conversion guide:

🏊 Swimming: 1 min running = 1.5–2 min swimming. Example: 30 min run ≈ 45–60 min swim

🚴 Stationary Bike: 1 min running = 3 min biking (easy–moderate effort). Example: 30 min run ≈ 90 min bike

Hard biking (sustained tempo)  can be closer to 2:1 instead of 3:1

🏃 Pool Running (Aqua Jogging): 1 min running = 1 min pool running. Example: 30 min run ≈ 30 min aqua jog

🦿 Elliptical: 1 min running = 1 min elliptical (similar mechanics/HR response). Example: 30 min run ≈ 30 min elliptical

Health and Nutrition

• Iron issues are common among endurance athletes. In our team's experience about 2/3 of our Varsity squad and a not insignificant portion of the JV squad require supplementation. This is a critical issue for performance and overall health. Please familiarize yourself with the topic and warning signs. Links to articles on Iron and Athletes

• Presentation on Sports Nutrition for Cross Country by Chelsea Clarke, MS, RDN, LD. This is the presentation Chelsea gave to the SRHS team in 2024.

• Specific meal ideas, timing and other nutrition info can be found here

Leadership and Team

• Being part of team, we all have the responsibility to be a great teammate. Here are some great tips and reminders

• The National Federation of State High School Associations offers several online leadership courses for free.