Cross Country Running Tips part 3

#CrossCountry #RunningTips #TheAthleteSpecial

[@SlipperyBanana_20]

I usually get out fast and then try to calm down and slow the breathing at like three hundred meters. Even if it’s not maximum efficiency, a pack to stick to is underrated

[@philbrown6056]

Yeah the great thing about big invitational meets is there’s almost always someone who’s nearby for you to work with

[@Aspectrin]

Yeah people naturally pacing you is OP

[@jimmynoo-chron]

I remember at my first ever cross country meet, everyone sprinted at the beginning and we heard someone yell “why are we going so fast” and everyone started laughing 😂

[@1ndonlyvivie]

that is the funniest shit ive read in a while

[@marksmyth5505]

😂😅😂

[@david14431]

Everyone listen to this guy. First races of the season I wasn’t going out fast and just couldn’t get up to where I wanted to be. Last 2 races I went out faster and dropped 45 seconds in 4 days. As much as letting everyone else waste the energy is true. The energy you have to put in to catch back up is much harder mentally

[@AyAndyy]

Thank you for this information. I had XC yesterday and I was going at a slow but steady pace as I thought I could just catch up with the people in front of me since they went out more harder. In the end I got a bad placement

[@david14431]

@@AyAndyy I totally understand that bro. It’s hard to tell what to do off the start just play around with it so you know what works for you come regionals or states

[@sarahg4891]

But the hard thing is in big meets is that you have to sprint really hard at the start to get ahead of everyone

[@Vo2maxProductions]

Depends on the runner! If you're an 800m guy like Spence you can handle a fast first 200m-400m (which could be like a 30 sec 200m or a 65 for 400m). Pure distance guys without raw anaerobic and raw speed can destroy their race by making the first 60 sec too fast and flooding themselves with lactate. If it's a 5km or 8km xc race you should have plenty of time to pass people. My strategy was always to work the middle or 2nd mile when people slow down/lag and save any "sprint" you have for the finishing kick! When I ran NCAA DI XC Nationals the lead pack split the first 800m in like 2:05 (for a 10km!). I was buried back in like 180th place going out in like 2:15 for the first 800m...but if you are disciplined and well trained you can mow people down in the middle of the race. I wasn't quite All American in XC, but I passed 100 guys during the race.

[@jackpazin6159]

Spot on. I only have an 8s/lap difference between my 400 and mile so I’m stuck going out slow.

[@Jhinderliter]

When I was in college, I loved going out slower, being in last then finishing in top 25% of the field

[@arogueburrito]

I loved racing this way in college too. Gives something to keep fighting for.

[@Jhinderliter]

@@arogueburrito feels a lot better passing people at 6k then getting passed😂

[@KYLEPLAYZOFFICAL]

My tips as a MS division III XC runner (2 miles | 4828.03 meters): - Before the race starts, stand in a form parallel to the person in front of you. - When the starter fires the gun run at around a 85% (till sprint). - At around 400 meters fall into your ‘race pace’ at ≈75%, I personally run a pace of a 6:58 minute mile. - (My coach calls this the step-and-climb method) When conserved with a decent amount of energy, quicken pace so your now running side-to-side with the person in front of you. - Make adjustments in breathing speed. (If going slow, breathe slower. If going faster, breathe faster) - If using a heart monitor watch, try to maintain ≈150-180 bpm - At 600 meters remaining quicken pace to around ≈80% -At 160 meters till finish sprint it out and maintain form with quick contact with floor, pumping arms at ≈40 degree angle, keep facing forward, breathe quickly but steadily) - When finished, keep walking and place hands on top of head and lean back to expand airway to the lungs, - Using this method helps me score within top 15th and my best being 9th at 13:12

[@preppydove]

The scariest part of a cross country is how long they take to say go

[@QuaysonLee]

DON’TGO OUT TOO FAST KIDS! Keep your race consistent. If you can manage a 10mph pace throughout your whole race and speed up at the last 400m you’ll be well ahead the pack. Trust me, I was practicing with a group of runners and you do not wanna go out so fast. You’ll drain all your energy and it’ll be hard to catch up. The people who start off too fast will end up running slowly and you’ll catch up to them at about 2/3 of the race and be way far ahead of them in first.

[@torrentFN]

not how it works for me. all my prs have been fast starts, though not sprint territory, more 1k 80% effort kinda thing

[@sustrackpointus8613]

It's clear you didn't run competitively, the reason you start fast is to get a good position in a group, from which you can attack and respond to other runners' strategies. And it's only for for the start (about 150m).

[@immortal5812]

@@sustrackpointus8613It’s obvious YOU didn’t race or race well if you did, World XC Champion Cheptegei was in 28th after 1st lap of 5 and each lap he ran FASTER to eventually win. But sure, you keep taking off stupid fast…I’ll dust you after the first mile when you’re recovering in the middle mile (like most dumb high schoolers who fast start do)

[@aidenyoung2940]

Lol do not listen to this guy at all 😂

[@RayzleGYL2J]

Personally, I try to stay near the back at the start, but keeping my own pace. After we hit the 150M, or 200M mark, I begin slowly picking up the pace, and I begin trying to compete myself with the people ahead of me.

[@jangy36]

One of my team mate sprint so hard at the start he was first but he placed last in the end with the most depressing face 😂🤣

[@_NPJ]

Love seeing Yared Nuguse at @0:05

[@gabbybyrne1062]

i always go out slower than my friends but end up beating them by 2-3 mins. my pr for 2 miles xc is 1159 and im a middle school girl

[@jessa813]

Ya I agree. I always go out slower then everyone else but end up picking them off one by one during the middle/end of my race.

[@Pluto.planet-o8l]

I usually follow the crowd that way i can use my own rhythm and have a better time with my breathing and control, but most importantly helps me with that final 800m sprint to pick off the rest of the pack

[@aaaaaaaaaaaaaaaaaa-p5t]

This definitely doesn’t work for everyone. Some people will blow up and it makes for a tough mental battle when you’re struggling to recover from a hot start. You’ll lose places and try to get back on a pace you should’ve been at from the start. I do better starting out conservative and working into the race. Both can be good, I’ve seen success from your strategy too. consistency matters more than the method to the theoretically faster race

[@TURTLE2oooo]

I ran at LaVern Gibson for my first 5k The elevation chart of course tells you everything you need to know about how that race went

[@TheAthleteSpecial]

Who else goes out fast? 🏃‍♂️

[@tyrunnin]

me lmao. its like the most important thing haha

[@aplatypus2634]

Athlete special are you from Wilton

[@Erik_Semling]

No I always get out slow

[@Watson2349]

I do, but I go for the whole first mile it's my worst habit

[@myguymonolo101]

Today I went out for a casual run but decided to take it a little slower. I felt gassed at the exact same distance I would if I went my normal pace, only took an extra 6 minutes. I haven't done cross country yet but I'm sure that this would be true.

[@ogwd]

Anywaysss. The first 6-12 seconds of ANY RACE, usually give you adrenaline. ADRENALINE IS FREE ENERGY! If you raced before, you know your race. You know your “pace” and you know yourself. take advantage of the first 6-12 seconds and get out fast! Doesn’t matter if you’re in the front or back. Use the adrenaline!!!

[@WildFireMinistries-nf1zr]

Getting a good initial position is key to a successful race

[@randomstuff97531]

Totally helped me i won a race after trying the tips

[@kingalee2969]

Wild yard nuguse sighting

[@jackpazin6159]

Quite the opposite for me. I got way better when I just ran evenly right from the start. Everyone else would go out faster than I could physically sprint.

[@MProducing]

Going out fast in the first 200 is fine, just make sure you settle after that into a good pace that you can keep up

[@ItsVixinity]

hey guys. i’m 13 this is my 2nd year of cross country (8th grade year) and i was wondering if y’all had any tips. my best time for 2 miles is 15:15 i’m not sure if that’s good or bad but anything helps. thanks guys

[@bfg216]

I always come through 100m nearly dead last. Within 1 km I'll be halfway through the pack.

[@IMHARDHARD]

Yo is that yared nuguse

[@StanleyArias-b5e]

Hi, I am in cross country

[@pizzapirate631]

hi

[@dasupabros3852]

Is no one gonna mention how neguse was in that race

[@YungSiKrey]

im going to hate cross country, im a sprinter who got placed pretty much in 400, 800 and 1600 because i was too slow.

[@benpattison1335]

Yeah advocate getting into oxygen debt so early

[@MidnightHeartQuotes]

💯

[@stoic1297]

Is that yared? 😭

[@nilanthinadeeka9932]

I came 4th no cap

[@kisthebestestletter]

what if im generally in the bottom 20%

[@Caleb-cw3yg]

Stay in the front

[@Jaksa006]

Damn my start and way of thinking were totally opposite. I would usually kill myself on the last 200-300 meters. Maybe I should try this?

[@kalebjacobs5473]

I just start of fast and then I run faster

[@SM4724_]

This is so stupid, all these guys push it hard then i pass everyone. All my xc races i won, i came from the back of the pack and past 10-15 guys the last mile. Going out fast hurts you more than it helps. Negative splits are the best strategy

[@TearringFauxeHollywoods]

😂?

[@Pinku_Pawlette01]

Staying in 2nd-3rd in a pack for the start is my strategy for xc 😅 I’ll just ignore the people sprinting out, stay at the top of the front pack, and slowly break away after about 600m This strategy helped me get 13:46 in 4km :D

[@TearringFauxeHollywoods]

@nike @sportscenterhouston