Win a Cross Country Race

Running is not only a great way to stay in shape, but it can also be a very fun sport. Whether your a running veteran or a novice about to run your first race, these basic tips can go a long way in helping you win.

Steps

  1. Get the right equipment. It is an essential part of any race. Depending on the terrain, you'll want to get specific running shoes for that environment. If you will be running on cement or gravel most of the race, then take the spikes out of your racing flats and if your serious about running invest in a pair of road racers. If most of the course is sand, dirt, grass, etc. then you use racing flats with screw-in spikes on the bottom. These help you grip the loose dirt or sand much easier, especially if the course has hills. If you have run on the course before, a watch with a stop timer on it can also be very helpful for knowing when you should start running faster. If it's your first time on a course then this isn't as essential, unless you have a specific time you want to beat.
  2. Get ready the day before your race. Drink lots of water the day before to stay hydrated. "Do not" eat fast food the night before. It can weigh you down and make you feel very sluggish and slow, which can carry over to the following morning. Pasta is the best thing to eat before running. It has sugars that are not only healthy, but gives you energy that will last through the race. If any part of your legs hurt, apply an ice pack and rest. Also stretch the night and morning of the competition. It will help any tightness you feel in your legs and helps prevent injuries.
  3. Do not eat a big breakfast on race day. Eat a bagel or a egg and no dairy products with water. It won't slow you down and gives you a bit more energy.
  4. Don't give up! During the race you may feel terrible and very tired. Keep going. You feel a lot more tired then you really are. If you feel yourself slowing down scream in your head "Don't Slow Down!" and pick up the pace.
  5. Make an effort to catch other runners. If you want to win you obviously need to pass other runners. If you see someone ahead of you, make an effort to catch them. If your approaching a turn, make sure to hug the inside of it. If this doesn't get you ahead, it will definitely get you closer to the person you are trying to catch. Your competitors will be thinking the same things as you are; trying to pass you; but don't let them. Don't slow down, or fail to try to keep up because you feel tired. Keep pace with them. Stay at the same speed (preferably a little faster) than them and somewhere along the race try to pass them.
  6. Power through the hills. Hills can be a huge challenge. If the course contains hills do not walk up them! It can add 2-5 min on your time depending on the size of the hill. Take small steps and pump your arms. Your legs will feel like they're on fire, but ignore it and don't stop. Many of the runners will choose to walk up the hill, so it's a good place to gain ground if you are falling behind.
  7. Use landmarks to help you. If it's a course you are familiar with sprint for 15-20 seconds whenever you get to landmark (or at least something that looks important). It will not only help you get farther in the race, but it will give you a confidence boost. If you still have enough energy to sprint you have enough energy to finish the race.
  8. Sprint to the finish line! You're at the end of the race and the finish line is in sight. It's obviously not the time to slow down, so use the rest of your energy to sprint the rest of the way to the end. Don't stop immediately after you cross the finish line. While it may be hard, keep running past the finish line for a few seconds. If you stop right at the finish line, the people behind you might run into you and that wouldn't be good for anyone. Also it can injure your legs if you don't take it slow stopping.



Tips

  • Remember it will soon be over, so put in your greatest effort for such a rewarding feeling when it's over.
  • Don't give up!
  • Stretch the night before and the morning of the race.
  • Drink enough water before the race to stay hydrated.
  • Use hills to your advantage; try to maintain the fast downhill speed for as long as you can before returning to your average pace.
  • Stretch lots after your races to avoid muscle cramps and to make your body more flexible.
  • Seafood has high protein but low energy. Grain and Multi grain breads are good to gain energy.
  • If you are playing on a team, then remember that you have to beat them too. Don't just let them go ahead of you because you will definitely not win.
  • Get a good night's sleep the night before your race. You could aim for about 10-11 hours.

Warnings

  • No matter how badly you want to win the race, if something feels seriously injured step out of the race and seek medical help.

Things You'll Need

  • Running shoes
  • Stopwatch (optional)
  • Determination
  • Good running legs

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