How to Become a Better High School Runner

This is meant for distance runners in high school. I myself run cross country, winter track, and spring track. I wanted to quit the first day after I started cross country, but I didn't give up. Running takes time to getting used to, but if you keep working hard you will get better. Distance takes a lot of endurance, and as you progress into each season your mind becomes more prepared.

Steps

1. 1
   Connect with your team if you are new. It helps you realize that there is more to just the sport to look forward to. You can ask them for advice, pace with them, and even hang out with them outside of practice!

   • Don't let anyone get in your way, be as weird as you want! These are the kinds of people that will never judge you. Just be yourself and have fun!*
2. 2
   To get in some really good team bonding, plan activities like: Pasta Party's before meets, Going camping, Going to the mall, amusement park, beach..etc, and even Having sleepovers.
3. 3
   Start writing down your times after each meet. This will help you want to beat each time every meet, helping you improve through your high school career.
4. 4
   Set goals for yourself and your team. These can be time goals, place goals, or even procedural goals about training. Make sure they are achievable but still significant. You should fully commit to them by writing them down, and telling your coach and teammates.
5. 5
   If you have a workout, or a distance run don't slack off EVER. This will never improve your performance. Remember that you are supposed to RUN in a RUNNING sport. I know some people say they do it just to stay in shape, but if you want to stay in shape you have to WORK for it!
6. 6
   Listen to your coach. If he/she is giving you a lecture if you did badly, just realize it is for a reason. And don't be afraid to stick up for yourself if he/she is being too harsh. Yelling at someone won't make someone better, but encouragement will!
7. 7
   Run 6 out of the 7 days in a week, but don't work out on your days off. You need to relax. But if you are having a long break, you should still run. It doesn't have to be as much as you would run during practice, but you should still exercise so that you don't get back out of shape.
8. 8
   Eat during school, but make sure it is healthy. You need those carbohydrates! After all, you are just going to run them off anyways! Just don't eat any "fatty" foods since it could make you have bad cramps, a stomach ache, or even make you slower. These "fatty" foods include things like candy, chips, and most importantly SODA. But every now and then, you can have some bad food, it's alright to have some fun and pig out!
9. 9
   If you are injured, do not run. You can elliptical or go to your schools athletic trainer, but do not run. It can make problems worse. It's common to get shin splints, so if this happens to be you just take a break from running. It will actually make you better once you start running.
10. 10
    Stretch. After you run, you do not want to be sore so stretch. It will make you feel way better the next day I promise!
11. 11
    During your senior year, give it all you got! This is your final year of running so use your time wisely. This does not mean you can slack off, you need to make this your best! You are the most experienced runners this year. All the other people only have been from 1 through 3 years of running, but you have been running for 4! Encourage your younger peers to improve and be a good influence! You will pass along you knowledge of being a good runner. Every year, people will be able to be just as good as you and you will inspire more people to realize why they are here.
12. 12
    Running is more than a sport, its allows you to bond with other people creating a family. It is an experience that you will never forget. If you take time to become a better runner, you will be physically and mentally stronger.