5 TIPS TO BE A BETTER CROSS COUNTRY RUNNER |
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- Опубликовано: 17 июл 2017
- 5 Tips To Be A Better Cross Country Runner | #RunAloha Vlog 021
I am vlogging Monday-Saturday about my training leading up to the 2017 Honolulu Marathon.
Follow my journey here: ruclips.net/channel/UCeXJ...
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Thank you for watching this video! My favorite days are those that stimulate me physically and mentally. Athletics keeps my body fit, entrepreneurial business keeps my mind fit. Welcome to the life of the ATHLETEPRENEUR!
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company designed to give people a quick boost in energy and focus.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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Nick! Really great advice. Looking forward to your 8k time in a four weeks time :) Congrats on 3,000 subs!
Thank you!! Im excited to see a big improvement in 4 weeks.
Ryan Trahan my favourite RUclips commenting on my 2nd favourite RUclipsrs video, small world.
The Retarded Gangstas I agree
Ryan Trahan yoooo trahan
Ryan Trahan ey bois i think i found a wild Trahan
Sleep! Sleep! Sleep! You have to get plenty of rest. Especially if you are putting in a lot of miles. You're body isn't going to recover properly and sufficiently without it.
I agree! My number one rule of training is never wake up to an alarm
Nick Symmonds then how do i not oversleep on accident?
I'm late, but I find your body gets used to waking up at a certain time. Use an alarm for a week and you'll wake up naturally at that time later on.
During your run you should get a long stride
Tip #6: Treat your body like a temple, you only have one! That means fuel your body with good things, sleep well, and train hard!
Great tip!!
I hope female runners watching this understand that it's more important to be strong/fit/healthy than skinny. I hate the amount of good HS girls I see who fade away because they get hurt from not knowing how to treat their body right. Most HS runners wanting to be competitive in XC won't have an issue maintaining a good weight by just doing workouts, HS runners are still growing. I thought that comment was super tone deaf, you need to clarify way more than you did in the video.
agreed
Same, I know some of girls in my school who need this info
Joely Fontaine You’ll grow as you get older
He was pretty clear in saying you shouldn’t get sick with it.
Joely Fontaine that just attacked me literally..
Hey nick! These videos have given me a lot of motivation to start running again! I was a college runner who lost the passion for competing and having to do what coaches expected from me and you've shown how awesome it is to set your own goals and do what you want to do with something you love. Thank you for that!
Thank you Shane! I think it is more fun this way too :D
Also, just letting you know I'm taking your advice on injury. For the last year I've had an endless issue of runners knee, so I'm not going to touch my running shoes until late October when the weather starts cooling down here in Houston. By that time, after having been doing strength training in the gym three times a week, and yoga at the studio three times a week, I'm hoping everything should be back up to speed by then. Look forward to sharing the journey with ya my man!
Xc was never easy for me but I was a state champion, wtf do u mean!
bro i throw up after every meet but i place that’s what he means...he means he doesn’t care if his body can do it he is gonna try to win
If you’re good, it’s never easy. Because you’re trying your hardest each meet.
I run cross country for my school and I was the 2 best out of my grade and it’s more stressful than anything in my life just running against many other schools. This year I did cross count and I just wanna get better and I think these tips will help me a lot .
6 min mile nice my first year doing cross country and in 5th grade I done 2000m in 8:03 and 1000m in 6:03 and got 8th place and I was hurting horribly when I went past that finish line but I'm proud as heck
How’d you ran 1000m in 6mins but 2000m in 8mins?
@@alokpatel629 fr
@@jackrm8477 something’s probably off. He must be lying or got his times confused.
@@alokpatel629 ye it happens sometimes
@@jackrm8477 ya
Tip number 6. chew run gum
Russell Blakely does this help?
Always!!!
Caffeine has been shown to have up to a 5% boost in endurance athletics. Run Gum has 100mg of caffeine per pack along with taurine and b-vitamins. Yes, it helps!! You can find it at RunGum.com
Do you have a non-taurine gum. I cannot have taurine in my diet!
not yet!
How much volume you talkin? I've heard of kids from different high schools running as much as 70 mile weeks or as little as 30 mile weeks to train for 5k. What do you recommend?
I think it's gonna depend on the type of runner you are and what kind of work you're doing. My sophomore year of college I had a lot of issues so I was only running 20-25 miles a week but we were doing a lot of fast intervals for track then (4x400 in 55, 200s in 24-26), so though I was being kinda a bum with the mileage, I was still getting a lot of fast work in. I ran a 5k near the end of our track season and ran 15:47. On the other side during cross country my junior year I was running 70-75 miles a week consistently and I went through 5k during a big 8k race around 15:00.
I know some people who run 90-100 miles a week and have run insanely fast for the 5k distance, but I also know a lot of people who don't run much at all and run just as fast.
I was able to run pretty well on 30-40 miles per week in HS. I know some kids that run more, but they burn out pretty quickly.
Listen to your body! I dont think HS is the time to really ramp up mileage. HS is the time to have fun. In college you will start upping your mileage typically.
As a freshman 15-30 miles sophmore 20-33 miles junior 33-42 miles and senior(which is a difficult year bc some will run 70+ mile weeks) but senior 45-68
My best XC time was 15:10, in my first year as a Xc runner. (5K) I also run the 1600m and the 800m in track, am in baseball, and marching band. I run in High Top Nike Air shoes
I ran 26.40 for 5 miles. Then ran a 2.45 marathon a month later. Dude if you keep improving back down to your best time you should run 2.30 at least.
I honestly dont think I can ever get back to that kind of shape. I ran that when I was in college!
Nick you really need to look at history that is going on around you that is why I never put any goals out of my reach. You are in your mid 30s. Kenisha Bekele is just about your age and he is setting world records. 203.04 at berlin. Bernard Lagat ran a 13.19 5k at 42 years old. haile gebrselassie ran a 1 hour and 30 second half marathon at age 43. There was a marathon runner from canada that ran 2.57 Marathon at 72 and a sprinter that was in a track Meet I went to that was 73 and ran 57 seconds for 400. With your talent you could still make another Olympic team if you really wanted to. You are still in your prime age. I know you have a buisness but so does bekele and gebselassie . Even rocky was still fighting in his late 50s Ha ha. Go get them. You and Alejandro Cruz and Dave Wottle were the best closers in history. That is a great accomplishment.
I think it depends on the course and the day Nick runs as for his finish time in the marathon. On a fast course and cool day 2:30 is very realistic. But it could be hard to break 3 on a tough course and hot day.
dang 2.45 nice
Great tips! I also enjoy running in the Mach series spikes as they are very light and you can run fast. I used them for both XC and track as they are very comfortable.
Awesome! I need to order a new pair.
I'm trying out for my middle school's cross country
Wish me luck💙💙💙
Did you make it?
Did you??
Just for future reference. Nobody really cares about xc cause it’s all about “volleyball and oooo basketball!”
Most teams during middle are pretty small, but- that’s my school anyway.
I didn’t make it😞 but I am going to try again this year!
rayhart bro you got this. What’s your PR? I assume you run 2 miles. My PR was 16:18 in 7th and 15:16 in 8th. Will be a freshman
Cross Country is something I did. I was a 110 meter hurdler. that was painful, but I was so much faster than I thought I be.
Anyone watching his vids bc they have a athletics carnival or cross country COMING UP AHAHAH MEEEE 🤣🤣😂
I Love Running, I Love What you're doing Bro
My best 1 mile was a 6: 10 and this is my first year running so I think im doing pretty good so far but I hope to advance through the years, it's also helps if u breath in ur nose and out ur mouth it's hard to learn but it definitely helps
That’s so good 😱 give me your tips
I've actually learned from the American lung Association that belly breathing is best when running. It allows you to expel your carbon monoxide more effectively than other ways helping to avoid the side stitches or feeling unable to breathe at the end. Once they're finished in the nose count in your head to about 5-7 then hold for 3-5 seconds and exhale at least one second longer than you inhaled. Another good little tip I saw was to top off glycolic about a half hour to an hour before your race with something like a banana and some type of nut butter, and peanut butter is fine, especially if you can't eat a well balanced meal 3-4 hours before. There are so many things to running I never knew until I started researching it so I could help teach my daughter. I played basketball I didn't run and only did that for middle school plus intramural basketball. 👍
Thank you so much for this because Im a good cross country because Im going to be alto better IV done 5k 2.1k and some more
Hey Nick, loved the video and your words of wisdom! Do you have any tips for a rising junior in high school who's school doesn't have a good running program and has to do most of his training alone but still wants to make it to a good college with a good distance program?
I started middle School cross country 2 days ago. Today we had to Sprint up a hill. I'm usually one of the last ones to finish a certain amount of miles or something like that but I always make it in time for stretches. Holy crap it's so much harder then taekwondo.
Wiccan Moon nobignice
Still love watching all these videos! I wish I could race in the marathon you are doing as well but not sure I have enough funds right now haha
Thanks for watching!!
When training did you ever drop your mileage as you got into racing season and focus more on speed workouts? Or keep mileage up throughout season?
I do cross country too BTW but I'm a beginner only did 3miles with my team
Dont worry everyone starts from somewhere
Hey how has your xc been treating you? It's been 2 years!
In a beginner and I can do 1 mile so far 😀
I'm trying to break 16:30 on a 5k for my senior year of high school. I'm an 800m guy and whenever xc comes around I get into great shape and feel like my endurance is great but I don't feel like I have the same speed and turnover as I do for track season. (This always bugs me when Track comes back around) How many speed interval sessions should I do a week for Cross country to keep my mileage at a good spot and keep my speed from track
You mentioned when training for 800m there was weight training. What kind of weight training do you integrate/recommend to put in your training plan?
Check out vlog 002. More weight training vlogs coming soon.
Great video, for the mileage how much would you recommend for a high school runner and should the weight thing even apply at this age
MY high school XC Career 9th grade: 17:12, 10th grade: 16:03, 11th grade: 15:23, 12th grade: 15:02
My daughter is only 12 in the 6th grade and as a first time Cross Country runner she's running 15:21 for 2 miles the first run on that course was 15:38. She's slowly improving. I'm on here looking for tips and tricks for her to get even better 😀
Free fast race for an amazing cause Oct. 13th in Wilmington OH. Its the JennaStrong Classic in memory of my fallen teammate Jenna Parlette. The winner there has gone sub 25min the last 5+ years.
Wish I could be there. Sounds like a great event!!
Great vlog Nick!
Thank you!!
this is my first yr of xc and running consistently in general and i felt like i havent really been doing well enough as im in the lower level of our jv squad for highschool. I wanna do better but i dont know how to catch up to my teammates so i can get to the varsity level.
by not doing so many short intervals do you lose a lot of sprint/power during xc? and do you recomend lifting during xc?
You will lose some sprint power, but if you do hard strides a couple time per week it will help keep that turnover in your legs. I recommend lifting for XC and for track, for all distances.
Hey Nick! If you ran track at 155lbs instead of 165lbs how do you think you would do? Do you need that extra weight for strength with the shorter races?
I always see XC runners doing mileage upon mileage but yet rarely any speed work. At times I would go to a grass flat area around my school and do my speed training there. In my point of view I believe that it is necessary to still balance out the distance and speed in XC.
In your opinion, would you still support a 10 week or so long base training phase absent of any speedwork like a traditional Jack Daniels/Lydiard, etc?
I agree!
I would, but I would supplement with 8x100m fast strides 2-3x per week.
What do you mean by volume? I am an 800m runner but I also compete in cross country, I'd love to get better so thank you for posting this video. :)
Thanks for the tips nick
Thanks for watching!
Thanks
I really needed this in my crosscountry but i missed it :(
When you mentioned that being lighter would help i kinda laughed because I’m 89 pounds and in the back
Could you recommend to drink some espresso shots or red bull before the race?
hi, i start cross country practice in a little over two weeks. i’m not ready at all. i’ve been running on and off all summer but it’s really hard to run in the heat. rn i’m running two miles in about 15 minutes, and i still haven’t worked myself up to running 3 miles. i’m in deep trouble and i really need your help.
honestly dude with running 8k in 6 low you will easily run sub 3hr. im thinking 2:55 to 2:45 range. And yeah I still race XC. love it.
Travis Tate his PR is sub 5 min per mile...
CodeZen I'm basing it on what he currently just ran, not what his personal best is. i know his bests times buddy.
I hope so!
My 8k PR of 24:49 is right at 5 min/mile pace. BUT I ran that 13 years ago!!
0:24
That person in the background 🤣🤣🤣🤣🤣
Doin this 4 the first time abd goin into 8th grade wish me luck humans!!
I really like your Team RunGum racing kits and was wondering how a runner or more specifically a foundation could maybe get sponsored by RunGum? I am trying to help raise awareness for the JennaStrong Foundation in memory of my fallen teammate a few years back
singlets can be ordered at RunGum.com. We are not currently sponsoring anyone else this year.
Hey nick, it would be great if you converted the mile pace to min/km so that us metric guys can understand what speed your running. Please keep converting your distance in miles to km as well :)
I will try! I wish America would join the rest of the world and go metric. Sigh.
im brand new to xc and trying to get myself some shows but dont know whT to get i was thinking spikes im in highschool so races are 3 miles what do u think any recomondation?
You talked about dropping weight for cross and this is something that I would like to do as well. I'm similar to you weight wise I'm around 160-165 and I would really like to be around 155-150. Any advice you can give on how to shed some pounds?
Check out my #NSlastlap vlogs. It was around 010 or so that I did one on losing weight. I will have another one on weight control soon.
I’m 12 years old and I’m starting Cross Country this year, but it’s been really hard for me to understand some of this. This video has helped me, I might sound really stupid saying this but what does volume me on this case, I think it means to consistently keep running and how long you could do it, but can someone please just clarify for me.
Volume means distance or amount of time you run. Remmember to keep it under control dont run a lets say hour and a half run for long runs when you where just running a 30 min for a long run.
Build it up week by week. You where correct when you said consistently.
Serious question: Do you have caffeine withdrawals if you don't have your rungum or from another sorce? I always see you chewing! love the work, keep it up!
I don't have withdrawals cause I always have a pack of Run Gum around! But yes, like 90% of American adults, I am addicted to caffeine. It is a wonderful drug and it helps me run fast and work harder.
Nick Symmonds im traumatized by caffeine. When i was 12 i overdosed on it and the overload if stress reacted shutted down my growth and development.
@@jasonphan2001 I'm sorry 😔
Shout out Josh Gordon! @ 1:09 the 40 year old machine
What's the best way to work on pacing?
How many miles a week did you run for xc in high school? I did a 20 mile long run and coach flipped lol
My friend in college going to a D1 school is doing 18 mile long runs so I would say 20 is to much.
What do you think about hill training for cross country?
Heh hills, don't run too many too frequently. I injured my ankle when I was younger doing that
Love hills!!
Sprain or?
yeah sprain
I may just be a tad late on the response but hills are amazing! My high school team does hill workouts in "phase 2" of the year. We have multiple courses that involve hills and you see my team keeping our pace throughout. They make me so much stronger.
Looking leaner than you did at USAs!
Somehow I am! Down to 167 lbs this morning.
I weigh 118lbs as a junior in Hugh school, don’t think I need to loose weight lol 😂. And no, I don’t have an eating disorder, just naturally light
For my year, people think 31kgs is really light, but I'm 29kgs, lol
I wish I had run cross country.
Subscribed
I run against South Eugene tomorrow😂
i feel like the weight factor can be taken in a very wrong way. muscle weighs more than fat. yes, skinny and more little boned people typically have an easier time running, but girls and guys who are muscular and work hard have very positive results, as well. being "lighter on your feet" does not always necessarily mean becoming lighter lol
As far as weight goes, focus on and optimize your training and the weight will take care of itself
usually!
Hey Nick!! I really enjoy your vlogs and I love the tips you gave :D I'm a runner who is currently self training to make a D1 college in a year or two! Lately, because of summer, I've been feeling really drained and tired, like how you felt before your run. Not wanting to run and feeling super tired and just wanting to take a nap. However, I still get out the door everyday and get my runs and workouts in. Typically, I do my tempos around 5:50-6:00 and feel good. Today, because I was so tired, I knew that I'd probably go slower so I did my tempo run off of EFFORT. I ran around 6:10's but it was the same tempo effort that I feel when I run 5:50-6:00. Is it okay to run off effort and run slower on some training days? I'm worried that maybe I've gotten slower :(
Listen to your body! Totally ok to run a little slower or just run to effort some days. You are not getting slower, just tired from a large chunk of training. Totally ok. Also, you might want to try chewing a couple pieces of Run Gum on those days that you feel lethargic. Thats what we made it for!! :D
How is it now? Hope you got what yo wanted
Hey, I’m a freshman sprinter in track and I am one of the top 5 on the team but idk if I would be good at XC. I want to join but do you think my speed would help because my stamina is not the best for distance.
You just have to run a lot of easy miles in the summer and build up slowly so you don't get injured but that'll make you better at distance running and sprinting too. On my high school track team I run the mile and 2 mile and our distance team is faster than all the sprinters just because we run so much lol
nick!!!! Dude! Why the shirt, man? Ain't nobody got time for a farmers tan out in Eugene, Oregon! C'mon, man!
I have cross country tmr
I’m a high school Jv runner and this year i’ve been a lot better then last running around 20 min 5ks however i’ve been getting cramps all the time at meets but no practice, i drink lots of water but not to much and i breathe properly and don’t start out to fast i’m just wondering what’s causing this and how i can not slow down during races if i get one
If you don't eat before practice but eat before races its the food.You should not eat anything in large quantities 4 hours prior to your run.
Eat a banana that should help out or check what you're eating 3 hours or less before you run so you don't eat something that is causing the cramping.
What is the different between the track and cross country workouts do you do?
Cross Country longer intervals and almost never on the track.
what is that surface your running on. Was it purposefully put down, would love to have that type of surface.
J B That is a wood chip trail.
For the 8k are you going to run it like a race, or are you going to run it as a tempo--trying to hit certain times but also not trying to overwork your body?
As a tempo. This was a medium effort tempo and in four week I will run it as a hard tempo.
Could you do a video on how to lose weight safely while lggoing 60+mile weeks. Tried it last year and got real sick for a month
Check out on of my earlier vlogs as I was preparing for USAs. Definitely talked about it there. BUT I will go over it again as I get closer to the marathon. Thanks for watching these!
I'm two months away from my first marathon and have started experiencing slight knee pain. I was wondering how much I should cut back to help recover without losing fitness?
As much as it take to make the pain go away. Supplement with swimming laps.
Thanks for the help!!!
How do you deal with injury depression? What cross training plan is best? #Stress Fracture
Yikes. Injuries suck. I always liked to swim laps when I was injured. Helped me feel like I was staying in some sort of shape.
Nick Symmonds- Good timing, about to get in the pool now!
I am at nationals soon
i am in 7th grade and i do cross country what is the best running shoe for me
I did a 5k and I got first place for the kids
Pada vidio di topic 13 ini kita mendapatkan 5 tips agar lebih baik lagi dalam aktivitas lari kita khususnya lari dipermukaan yang tidak beraturan atau lari di alam sekitar. Untuk meningkatkan kemampuan kita ada 5 faktor yang mempengaruhinya. Mulai dari volume latihan kita lalu berat badan kita juga berpengaruh dalam latihan kita. Selain itu kita juga harus mempertimbangkan permukaan lintasan yang akan kita lalui, dan tidak kalah penting yaitu sepatu yang kita pakai harus lah sesuai dengan medan jalan. Dan yang terakhir adalah tingkat kecepatan kita yang harus dijaga dalam latihan ini.
I do park run 2 miles
What were ur times during your high school cc and track? Can u answer in next video
I answered in a previous vlog when I went back and visited my old HS. But since we are talking XC, I ran 16:24 for 5K XC in high school.
Wow thanks
I used to be a good cross country runner but I recently got out of shape and my diet got really bad and now I run 3 miles in 35 minutes , what would you recommend?
Start small and work you way up.
ryan clough thanks man today I ran my 3 miles in 29 minutes, I’m getting there 👍👍
@@alonzo1604 good job. keep putting in the work and you will see improvement. 👍
How many miles do you run weekly
Your 8k best is my 5k best
thats a trail lol .. come to the K and see what real XC actually is lol x
Geez I've got a Crossy country championship tomorrow
I just did a 2 mile cross country but it was muddy and bumpy...
@@ianbatten1054 the one I did was quite mudddy as it was round 4 fields
Where do you get your tanks?
BrooksRunning.com
Was this like a hard effort? Or like a tempo run? U might've said it in there but I missed it I think sorry
Tempo Tuesday I believe it is for him
Tempo run. Medium effort. If I was racing an 8K today I think I could have run around 5:45 pace.
yep!
Would it be better to wear the brooks Mach 18 spike less or with spikes?
If you course has asphalt, rock, wooden beams, the spikeless might be comfier
Depends on the course. If there is a lot of gravel and asphalt then go spikeless.
yep
Honestly since I became a masters athlete I spend a lot of time doing drills and strength work in addition to 30-40 a week and Im running awesome up to 20K.
I could take you in an 8k let's go
Are you Hawaiian?
What's volume ?
L T11 mileage
2:07
is 19 58 an okay 5k time going into my hs freshman xc country season
It's a great starting point, as long as you work hard and get better it really doesn't matter what time you start at
yes!
Great answer!
Are you still using the Barefoot Science insert Nick?
I am not.
Nick Symmonds Noted! Random question from the research 😂
What was the effort level today?
Medium.
Not goin to lie but. I have one month to get ready for my first year of cross country and I don’t think I’m ready
Hope you're doing well in XC. My daughter just started it this year and she's doing well. Went from 15:38 to 15:21 on their middle school team's "home field" track in two weeks time in 2 miles.
@@brandyranly cool!
Tip number 6 : "subscribe to Nick Symmonds"
Isn't the most important tip building a strong core and have a session everyday?
Having a stong core helps because it helps you from breaking down or bad form when your exhausted. But cardiovascular strength and lactate threshold( pace in which lactic acid starts to overwhelm your muscles) is what I focus on more. You still build strength in core by running so I see it as doing 2 strength by 1 activity.
Nick for a 5k I’m a freshman in north Dakota I ran 17:47 how does that compare to other states I’m ranked 10 in my state
For washington youd be like 3 to 400
Logan Miller that’s a big range are you sure
@@sheyannebusche375 300 to 400 not 3 😂
im in texas and someone ran a 16
ItsAdamz Texas is another breed of people tho
The comment about performance being better could cause people to start an eating disorder. I myself have a dating disorder. I started cross country running while gaining weight and it has not effected me.
Is it worth it to walk on to a college to run?
It is if you like running and want to be part of a team!
Nick Symmonds I agree Nick! Thanks for the advice! It's practically a money issue.