Archives for Cross Country training

Protein for the Win – Protein Needs of Cross Country Athletes

Low fat, high carbohydrate, low calorie intake, carbohydrate cycling, vegetarian, vegan, junk food!  What else have coaches heard from their endurance athletes regarding nutrition?   Today we will focus on the importance of protein. In the last few decades cross country runners have increased their awareness in how nutrition affects performance, but with diet fads, advertising,…

Assessing the Athletic Lifestyle of the Cross Country Athlete

More and more scientific studies on distance runners have shown that proper recovery facilitates faster physiological adaptation and enhances endurance-related performance. By ignoring recovery today, it all leads to tomorrow’s poor practice session and, eventually, poor recovery habits that are tough to break. It also reinforces attitudes that can lead to under-recovery injuries. However, by…

Distance Coaching 101: Workout Planning Fundamentals

Training distance runners is similar to other rewarding endeavors in life in that it seems rather daunting to begin with, and then stays challenging throughout.  The athletes themselves are in most cases strongly self-motivated, task-oriented, and inquisitive, while the training is based on scientific principles.  If the coach is not a strong people-person and well-schooled…

Cross Country Assessment of the Primary Physical Components

Cross Country Assessment of the Primary Physical Components To improve athletic performance in any sport requires ongoing development of the five primary physical components: speed, endurance, strength, flexibility, and coordination.  Balanced development in these five bio-motor skills is sport specific with the training emphasis on each of the five determined by the demands of the…

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