Starting Cross Country

Question
Hi there!

My friend convinced me to join cross country this year, although I am not in very good shape to be honest, overweight and haven't done much excercise cardio-wise. I thought a lot about my decision to join, whether or not it was wise. Anyways, I am comitted to it, and the coaches are very nice, saying they will ramp it up at a comfortable pace. I just bought my shoes/socks/clothing and am ready to go!

As a beginner, what should I expect from the first 2-3 weeks? There are other beginners, but they look more in shape than me, and I was also wondering if it was normal not to be a good runner (if a runner at all) at starting. My biggest fear is that of my unfitness holding me back, and being left behind from the group. I am jog/walk/running small, 30 min sessions to try and whip myself into something presentable.

I hope that I havent taken up too much of your time, and I really am excited to start, even with small steps.

Regards,
Nick

PS: Ive seen the couch to 5k plans, but I do not have the luxury of that time span. Is there a sort of similar plan to get one's self conditioned in about a week to two week's time?

Answer
Hey, I have a lot of info for you, so hold on tight!

Ok, so first I want to tell you good job for deciding to do cross country. People say it isn't hard, but it really is a challenge. However, I believe you can do it.

Here's why: both me and my brother did it. Me, in 7th grade. I was an active person, but an awful runner. My best time on the mile was 12:30. That was with trying. Then one day I got a gym membership for christmas, I went on the treadmill for 3 days (not in a row) for 5 hours (with 10-15 min. breaks ever so often). I came back to school with a 9:00 mile. Now I am a senior with a 6:08 mile. Point is. Miracles can happen(not talking about your situation, but mine). Hard work is the key factor.

My brother, he was overweight. He joined cross in 9th grade (back when 9th grade was the highest grade in junior high), and got in shape.

Now I am NOT recommending that you do I what I do. (Trust me, it was painful, and the only reason I didn't complain was because I was used to pain-from not sleeping, then).

What I will recommend you do, though, is to make sure you run every day. (except sunday is ALWAYS taken off) and vary your runs. I know from doing cross country for 4 years now, and track for 3, you cannot just do a run every day. You must switch it up. Sure 30 could be your normal. But then what if you do 3-4 1000's on the track one day. What if you did an extra long run of 40-50 min. one day. The point is, don't do the same thing.

Also, as a beginner, I should warn you to STRETCH. Also, if you are feeling pain in a specific place, and you haven't specifically worked it out (like quads hurting after hills are ok, but knees after a normal is not, etc), then rest the muscle for a day and ice, and only if it has been hurting for more than 3 days.

Also, DRINK WATER. Our coach says our pee should be clear. Also, get good sleep. After experimenting with sleep my whole life, I can attest to that sleep can make or break you.

I am going to say it again. STRETCH. It will change your life. Oh, and make sure you have good shoes, make sure they are comfortable, and support your feet.

Also, if you want to get more cardio in, there are other ways, if your mileage isn't high enough to do a lot of miles. Try biking, or swimming workouts. Or, if you are injured, then do those also.

Oh, and the first 2-3 weeks. Well, they are going to be tough. I am not going to sugar-coat it. I think 1 too many upperclassmen told tales of cross being easy, and thats why our team is bloated. Not to say we don't want a big team, but we want a serious team, that will listen to coach, and do everything right the first time. I don't know what team you are on, and if they are that intense about doing well, but I do know nobody likes someone who ruins it for the group. So make SURE to pay attention, and try your hardest, and you should do fine.

Oh, and if I haven't scared you off from cross-country by now, let me tell you there are some benefits. You feel fit. (that is if you eat right) you run races, and everybody eventually wins one metal, and you get to bond with teammates. Try keeping up, and running with other people, the you'll want to run with them in races.

All in all, if you try to get into better shape (with the tips I gave you, but you might have to go to google to get more of an explanation), eat right, do what you are supposed to, and try your hardest, you will get better.

Hope I haven't taken up too much of your time.

Oh, and don't forget: HAVE FUN!!!

Good luck,
Carissa