Physiologists have shown that it takes about 25-27 weeks to establish a peak in aerobic development for a novice or emerging cross country runner. Since exhaustive performance in the five kilometer race has been shown to depend on 92% of the necessary energy particles (ATP) to be produced in the aerobic energy system, full development…
Archives for cross country runners
The 3 Most Important “Fuels” For Successful Distance Running
The ability of skeletal muscle to re-synthesize adenosine triphosphate (ATP) during exercise and recovery after exercise ultimately depends on the diet of the cross country runner. Today we will focus on the 3 most important “fuels” for successful distance running. Fat and carbohydrate (CHO) provide the majority of the metabolic fuel for ATP re-synthesis, with…
Proper Posture in Distance Running
When trying to make cross country runners faster there are no more important variables than proper posture and the characteristics of foot contact on each stride cycle. Foot contact times vary with pace in running. Slow paces show longer foot contact patterns, and increases in velocity show consistent decreases in contact times (Figure 1). …
A Proper Cross Country Warm Up
Successful cross country running coaches are always looking for new components to add to an already effective cross country warm up unit for their athletes. Or perhaps they’re just looking for a set routine because their present one is too haphazard and/or unorganized. What would constitute a proper warm-up or sound daily stretching and flexibility…