Guidelines for Running for the summer

NAPERVILLE NORTH BOYS CROSS COUNTRY
TRAINING RULES TO FOLLOW:

1. NEVER TAKE TWO CONSECUTIVE DAYS OFF.

2.RUN WITH TEAMMATES FOR FUN AND ENCOURAGEMENT.

3. SET HIGH GOALS FOR YOURSELF AND DO WHAT IT TAKES TO ACHIEVE THOSE GOALS.

4. CROSS TRAIN AS MUCH AS POSSIBLE AS A SUPPLEMENT TO YOUR RUNNING BUT NOT AN ALTERNATIVE.

5. DO SIX ONE HUNDRED METER STRIDES TWICE A WEEK. START STRIDE ONE SLOW AND EACH ONE SHOULD GET FASTER. THIS TEACHES THE BODY TO RUN AT DIFFERENT SPEEDS.

6. NEVER SKIP YOUR WEEKLY LONG RUN.

7. TAKE ONE DAY OFF EVERY THREE WEEKS.

8. BEING IN SHAPE WHEN THE SEASON STARTS IS NECESSARY FOR YOU TO ACHIEVE THE GOALS THAT YOU SET FOR YOURSELF.

9. EAT A HEALTHY AND WELL BALANCED DIET

10. DRINK ALOT OF WATER THROUGHOUT THE DAY.

11. STAY AWAY FROM CARBONATED BEVERAGES.

12. LIMIT YOUR INTAKE OF SIMPLE SUGARS( CANDY,ICE CREAM,SODA).

13 STRETCH LIGHTLY BEFORE EACH RUN AND EXTENSIVELY AFTER.

14. KEEP UP WITH THE TRAINING CALENDAR. CORE,FITNESS WORKOUTS, AND YOGA ARE ALL ON THE TEAM WEBSITE- WWW.NNHSXC.ORG . WITH THE INFORMATION LISTED THERE IS NO REASON THAT YOU CANNOT DO THESE ACTIVITIES TO ENHANCE YOUR RUNNING. FREE YOGA WORKOUTS ARE ONLINE AT WWW.YOGATODAY.COM

15. BE AT THE SUMMER RUNNING CAMP IF AT ALL POSSIBLE.

16. 90% OF INJURIES ARE BY ATHLETES THAT DID NOT DO THEIR SUMMER RUNNING TO PREPARE THEMSELVES FOR THE SEASON.

17. IF YOU DO ANOTHER SPORT BESIDES XC AT NN AND YOU HAVE SUMMER ACTIVITIES IN THOSE SPORTS YOU SHOULD: RUN FOR ONLY 30 MINUTES ON THE DAY OF AND DAY AFTER THAT ACTIVITY. 30 MINUTES OF RUNNING WILL HELP PREPARE YOU FOR XC WITHOUT GETTING HURT BY DOING TOO MUCH. THE 30 MINUTE RUN WILL LOOSEN YOU UP FOR AND HELP YOU RECOVER FROM WHAT EVER SPORT BESIDES XC THAT YOU ARE PARTICIPATING IN. I TAKE PRIDE IN HAVING ATHLETES OF OTHER SPORTS INVOLVED IN OUR PROGRAM. COMPETING IS A SKILL THAT CAN CARRY OVER. IF YOU DID 30 MINUTES OF RUNNING AND THEN 2 HOURS OF BASKETBALL,TENNIS, LACROSSE, ETC.. THAT WOULD BE TWO AND A HALF HOURS OF EXERCISE. THERE IS A HUGE FITNESS BENEFIT OF DOING THAT AMOUNT OF EXERCISE.

18. COMMUNICATE WITH ME AND LET ME KNOW HOW YOUR TRAINING IS GOING IF YOU CANNOT BE AT THE SUMMER CAMP. I CHECK MY EMAIL EVERY DAY. DRACEY@NAPERVILLE203.ORG

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