Jenny asks…
How do you avoid cramps when running cross country?
I have cross country practice right after school every day. My lunch period is last so I go into practice having just eaten. I barely eat anything at lunch to try to prevent cramps but that doesn't work. And yes I know breathe in your nose and out your mouth.
Thanks for your help
admin answers:
Eat bananas.
The potassium in them helps your body to retain water.
This, in turn, will help to prevent cramps.
Helen asks…
How do I fix my knee and back pain and breathing problems for running cross country?
So i just started running cross country over the summer. For a month, I was doing okay and able to keep in the middle of the pack even though I developed shin splints in the first two weeks. The splints got better in about a week without rest. Over time, though, they came back and I began to develop other problems. It all happened slowly, but I was getting worse everyday with only one day of rest without practice. My knees couldn't support much weight and hurt whenever I bent them. I began to experience a sharp pain in my ankles forcing me to walk with a slight limp. I got slower every day. My doctor (not a sports physician just an everyday doctor) told me to take a week off of running and wear braces were it hurt. I also had to take this medicine for muscle stiffness or spasms or something like that. After a week of rest I came back not better, but worse. Now I have breathing troubles- shortness of breath, chest pain, and an inability to run a mere half a mile without stopping. Everything gets so tight when I run, but not when I do other exercises like lifting weights. It's really ridiculous because now I get tired by barely running anything. I get tired during the warm up. I'm slower than the slowest guy on the team. Also, just today I couldn't run for long because my lower back was tightening up every few seconds. It may be my shoes (Nike free 7.0 they're really light running shoes that are supposed to make the feet stronger by having less support) but I ran fine with them for about two weeks. As of now the shin splints are gone, and the ankles are okay. I still have problems with my back, breathing and to a smaller extent the knees.
admin answers:
I see your problem as the following: shin splints usually occur due to overtraining, that is running too fast for your conditioning or running too many miles for your conditioning. The pain of the shin splints forces you to change your running pattern (form). This tends to lead to injuries in other parts of your body, the reason being is that due to a series of factors specific to you and that you have grown up with (your weight, your height, the size of your feet, the width of your hips, the strength of the muscles in legs), you run with a certain gait or stride and your body has grown stronger in given areas (muscles, tendons, ligaments) to support that gait. Now due to the change to your stride because of the shin splints different muscles, tendons and ligaments, which aren't used to the strain of running, are being used and as theyhaven't been built up over the course of your life they are breaking down.
While I don't tend to be critical of people and circumstances I am not familiar with, I feel comfortable in saying whoever sold you the concept of these light shoes being a good idea because they build up your feet is an idiot and the proof is in the pudding. That is like telling you to do the workouts of a 13 minute 5k runner because it will make you a stronger runner. Running shoes are made specifically to protect your feet and in doing so they protect the rest of your body. To get the proper shoes go in to a running shoe store and say you want running shoes, period. They would have you run in a shoe to see how you run, which would indicate what type of shoe you need, a stabilization shoe, underpronation or overpronation, etc. Once they have an idea of what you need they should pull out several models and have you try them for comfort, have you put both pairs on and jog around the store to see which you like best. They should be half a size to a full size larger than your street shoes. If you go to a shoe store and they don't ask to see you run first thing to get an idea of your needs, find another store.
Once you heal and have shoes that won't injure you, you should be able to return to running. I don't know how long your season lasts or if you will be able to regain (or gain) some competiveness but continue training at your level (there are no short cuts, trying to "catch up" will only get you injured, and get ready for indoor track (if your school has it) and outdoor track. If you are still into running after the litany of injuries you have suffered you certainly have the determination to be successful. Good luck!
Sandra asks…
How to breath for cross country running?
Like a breathing pattern, I step twice, then when the left foot comes down, I exhale, but it's not working because sometimes I hyperventilate when I run because I'm nervous.. because I don't want to end up in the back of the pack, cause it looks like ur a bad runner.. The coaches didn't teach us.
admin answers:
Your taking the approach a little bit too complex. Breathing is a natural process so don't think too much about it. When you run you should actually try to focus very little on the running itself because then you will lose your focus which will make you lose your balance, then your speed, etc. I just take two breathes of air in and then exhale hard. When I'm about to pass someone or try to tail someone I take one huge breath in and then exhale when I have reached my goal. Hope that helps.
Carol asks…
how to avoid an asthma attack while running cross country in the bitter cold weather?
Tommorrow is my first day of cross country. (I was supposed to yesterday but I got a stomach bug. im better now but thats beside the point.) I have a ventolin bronchodialtor inhaler in addition to taking a flovent antiinflammatory each night, but I still get attacks, especially when I breathe cold air while exercising. Its supposed to be in the mid 20s to morrow and Im running tommorrow. How to I keep from getting an attack?
admin answers:
I would check with your physician first to see if you should be running at all, because this may not be the best time to start running (not to say you shouldn't do XC but maybe outdoor track when it is a bit warmer would be better.)
However, if you are going to run tomorrow I find that putting a scarf or cloth over my mouth works well when running in very cold weather. You may find it becomes a bit damp after awhile when you are constantly breathing into and against the scarf/cloth but it really does help in stopping that feeling of breathing in ice and it traps some of the heat you are going to breath out.
Best of luck
Paul asks…
How to not choke at race day for cross country?
I run cross country for my school. I work really hard at practice and get times that I am happy with...and then when a meet comes around...my times are a minute or two higher. also..my breathing comes harder in races and i get dry mouth which i never do at practice. does anyone have suggestions or anything. i really need help with this...it is my senior year...and the season is almost over. :(
admin answers:
Some ppl might think I'm crazy for sayin this, but its actually a good thing to get a little cocky on race day. Not so much that your a jerk but just enough to take the edge off and as long as your not too stuck up you can actually crack jokes about the compitition and stuff to lighten the mood and make the race more enjoyable. After all, CC is supposed to be fun not stressfull although it can be at times.
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