Cross country running is a sport that follows a specific lifestyle. The lifestyle of a cross country runner is a combination of physical training, nutrition, physical and mental preparation. Performance is highly individual and can be influenced by a range of elements, from body type and genetics, to experience and terrain. Tailoring training and lifestyle choices to a runner’s unique needs is key to success in this sport.
“Experience depends on the training we get,” said Christopher Weeks, head cross country Coach. “We base workouts off of times we do per race. Girls and Guys workout paces are different depending on the times they get on race days. People with more experience tend to have harder workouts.”
Cross country runners typically follow a structured training regime that includes long runs, interval workouts, hill training and strength training.
“The frequency and intensity of training sessions depend on the runner’s experience level and goals,” said Addison Pounder, a sophomore and cross country runner.
Younger runners might have more natural speed and agility, while older runners tend to have more experience and endurance. The age and experience of a runner can influence their approach to training.
“I run 50-55 miles a week which is equal to about 7 hours a day, as well as 3 different workouts a week, and strength and conditioning work,” said Greg Borden, a junior and cross country runner.
More experienced runner’s such as Borden engage in higher mileage, more intense workouts and race-specific training. These runners typically cover higher weekly mileage than a beginner. As for advanced workouts this may include longer tempo runs, interval training, and more strength and endurance overall. Race-specific training works more towards practicing on terrain similar to their upcoming races to adapt to specific challenges the terrain has to offer.
“It’s a very high carb diet that is why we have our pasta dinner, in addition to also having to eat a lot of protein and fruit,” Pounder said.
Nutrition also plays a very crucial role in a cross country runner’s life. A balanced diet with an emphasis on carbohydrates for energy, lean proteins for muscle recovery, and healthy fats is essential. Hydration is equally important to prevent dehydration. Intense training can temporarily weaken a runner’s overall immune system. A diet rich in fruits, vegetables and other nutrients can help boost a runner’s immune system, reducing the risks of illness and missed training.
“If you want to be at peak performance you should sleep about nine hours but seven to eight is still ideal,” Pounder said.
Sleep is the time when the body replenishes its energy stores. During sleep, the body undergoes various processes, including muscle repair and growth. For runners, this is essential for recovering from physical stress of training and racing
“Mentally break the race down the race in your head, care more about race than time,” Weeks said.
Runners need to develop mental resilience, focus and motivation. Runners also often experience pre-race nerves. By mentally rehearsing a plan that includes pacing, positioning, and tactics, it allows a way to manage anxiety. Individual mental strength can greatly impact a runner’s performance.
The performance of a cross country runner is intricately woven into various factors:
- Training routines, tailored to individual needs and goals,
- Nutrition provides essential fuel for recovery to sustain the rigors of training and racing,
- Physical preparation ensures the body is resilient, well-balanced, and injury-resistant,
- Lastly mental preparations which equips runners to have physiological resilience and focus needed to push through tough moments. When these elements all align, cross country runners are primed for peak performance.
