any tips?

Question
Hi.  My name is Alex.  I am 12 and next year we get to go out for cross country.  I love to run but I'm more of a sprinter.  I don't run far very good but I can.  Any tips on how to run longer better?  I can't run very far without breathing hard afterwards, and I do not have asthma.  Please give me as much information and help as you can!!  Thank you!!

Answer
Hi Alex
The most important thing you can do to prepare your body for next years cross country season is get outside as often as you can and just run easy very relaxed and just gradually increase increase the time your out there over the weeks and months.I think 30 minutes would be a good place to start gradually working up to 45 minutes over time.Just don't be in a rush and speed is not important at this time.If possible try to include as many different variations of terrain such as hills large and small,tarmac,grass etc.Speed is strength and endurance in deguise and it comes from logging many easy miles first.Just run how your feeling from day to day and you will do fine.Right now is the most important part your of training which is building your foundation both physically and mentally just like building a foundation for a house.The second most important thing is with out question your day to day nutrition program breakfast,lunch,dinner.NO JUNK (PERIOD).The better you eat the better you will perform and yes it is that simple.If you have any other questions Alex just get in touch.Last lots and lots of ab work.

All the best

John
www.rentacoachinternational.com