I personally believe that you will always have gas left in the tank and that there is always a bit more that you can give at the end of a race, it's just a matter of extreme guts and strength to pull it off.
@terrifairy13 I've never found any evidence to suggest that height plays a significant role. Looking at the professionals, it seems like most are a bit taller, but look at Haile Gebrselassie that used to run for Ethiopia. He is one of the all time greats but isn't that tall. I think weight is more important than height.
I am currently a sophomore and my best time that I have ran was an 18:50. Do you have any tips on getting down into the low 17's or even 16's, by junior year for cross country. Is there an ideal mileage I should shoot for during the winter weeks, to help me improve my time by next fall? Or even for track in the spring. Thanks, and nice video.
@MrXcrunner21 Everyone's body is different but I run 40 - 50 miles a week and I feel strong. It's not just about miles though. You need speed to get your 5K time down. During the off season it's more about building a mileage base, but you should be doing speed workouts just before the start of the season. You could run 200 miles/week, but without implementing some tempo runs and mile repeats into your training, you won't improve much. I've been doing mile time trials recently. Check them out!
@Cicirunner Alot of the courses in our league are only three, idk why. And thanks! I just can 3 in 19:49 today! Our best girl got unjustly dq'd though (running politics here are shit), you never really know the meaning of team untill tragedy strikes.
@ThatBrunetteChick You don't normally run 3.1?!?! Well anyway, sub 20 is a heck of a good time. You crushed my sister's PR of 20:59, and she has my genes, so good job!
Thank you so much this was so helpful. I have cross country tomorrow in school :/ need to do well lol :D thanks for uploading. Nice trophies by the way.
Im a freshmen in high school and i run around 18:45 - 19:15 every race. Do you have any tips on how to lower the time. We have districts in 2 weeks and have a great shot at winning! thanks, love the video btw
&&& It helps to Speed up when you take turns, because when your opponent behind you, takes the turn, you'll be just a bit more ahead of them, and that Mentally Slows them down.
Question: I'm a girl and my freshman year I was running in the 23s, it's now my junior year and my most recent pr is 20:08 (soon to be sub twenty after saturday!) If I keep improving at this kind of rate, do I have a chance to run for a decent college?
@ThatBrunetteChick Anything is possible. I know one thing....19:59 sounds a heck of a lot faster than 20:08 even if the difference is small, so beast it next race and break 20!!!
@cicirunner I started in grade 8, couldnt do it in grade 9 cause we didnt have a team but I did do track in grade 9 and now I'm doing cross in grade 10. I'm about 5'5 in height, my body type is about an ecto-meso like skinny yet muscular. My friend is in grade 10 too he's an ecto and he started ross in grade 7 I think?.... he also did grade 9 cross tho.. He NEVER practises off season and it isnt fair.
@RunnerHigh123 Well for one thing, he has a 2 yr head start on you if he has been running since 7th grade. That's pretty huge. Plus, if he is a good runner, I doubt he never practices during the off-season. He may run on his own and downplay his fitness. Or maybe he does other activities to keep him in shape. Either way, just focus on yourself man. If he is slacking, it will catch up with him eventually. Just do the best that YOU can. At the end of the day, no one else matters.
Man thanks for Video , its so up to date, its real advice for a cross country runners and most importantly you can fully relate to what your saying keep it up man Thanks.
Hey I watched all ur videos, love them! Just wondering, do you think if I work hard I'll be a good runner? I was pretty depressed today because of my race today. I ran a 6k in 27 mins 30 sec :/ I came 57 out of 210. And then I see my friend who doesnt practise as hard as I do then he comes 28th. Do you have any advice? P.S do you have msn or fb?
@RunnerHigh123 How long have you and your friend been running? Also, what are your body types.....Who is taller/skinnier, etc? Some people are going to start off with more natural talent, but unlike a race, your running progression is not some short chaotic sprint. You have so many years to improve, and if you keep working hard and your friend keeps slacking off, the future will become very bright! Keep it up dude.
Thanx for the advice. I made the cross country team for my school today, and I am so nervous! I havent done a racing kind of sport before. I only played hockey and now I'm in cross country too. I am so pumped for my first race !
@jusjacob1 That's awesome! I still remember my first race. i went out too fast and died lol. Make sure to control your adrenaline in the beginning. Good luck.
I know what you mean, When people used to ask what Sport? I say Cross country and they look in awww!!! People have no idea how much training it is. NON runner.
@snowpeguin654 I'm with you on that. They don't know and they will never know. If you tell people what you run, a lot of times they don't even know what that means. They have no concept of the greatest sport on Earth and I find that kind of depressing lol.
1:16, I STRONGLY agree with you my football team goes 10-0 every year i wanted to be apart of that but i wanted to do xc and ive gotten bashed about it like no other.
i love your videos! this is my second year doing cross country and i used to always just run for fun and not put much effort into it but you have inspired me to try my hardest this year! I think my biggest problem is i am not mentally strong and i always doubt that i can do my best, do you have any tips for how to keep a good mind set while running? for some reason every time i try to push myself while running my mind always wins and i slow down
I thought this was a very great video and was much more informational then a lot of the other videos out there. I was wondering how you decrease your mile times so muchl I run like a 6:30 and that is about it.
@cowking1736 It just takes practice. I gradually keep challenging myself and I'm never satisfied with where I am. The only way to get better is to run out of your comfort zone from time to time. If you usually run a 6:30 pace for your runs, try running at a 6:15 pace or something quicker. Even if you run for a shorter amount of time, you have to test yourself. Eventually, you will get used to that pace and want to run every faster.
@cowking1736 It takes time. I started off at 6:17 the beginning of Freshmen year and was running 4:39 by the end of Sophomore year. The best advice I can give is to do speed workouts of shorter distances. If you want to improve your mile, you have to improve your 200m, 400m, and 800m times so that the improvement can carry over to the longer distances. If your goal is to run a 6:00 mile, you need to practice running at that speed. Do 400m repeats at 90 seconds until it becomes comfortable.
@GoldSaboteur YES! I never got them in high school, but I struggled with shin splints off and on in my undergraduate college years. Right now I've been lucky and have been shin splint free for the last 6 months. I do a few exercises that I think helps prevent them.
This is my 3rd year in cross country. I improved but i haven't ran in 1 year after season 2. I ran today thinking to run 3 miles but instead 2 miles plus walking most of the time. Reason... I was out of breath after about 1/2 mile toward the run. I eat right, drink lots of water, and still I can't run that good. I start to feel out of breath and legs and arms start to get heavy. I must've pushed myself to hard. Note that this is my first run since last year. What should I do? Start slow and jog?
@forscenetc1 Another (more enjoyable and less demoralizing) way to get yourself back in shape is to play sports. Join in on an ultimate frisbee game, play tennis, play soccer, or go biking. I wouldn't suggest football since you might injure yourself. You will get really tired playing these other sports, but your mind will be distracted by the fun competition that's involved, so you may forget that you're even exercising. Do 1-2 of sports/day for like 2 wks and then try running again.
I joined cross country this year as a freshman, just ran our second practice, and I fair pretty well compared to all the other newbies, outrunning them by 2-3 mins and I can keep up with the lead guy. my friend, smaller than me played football ( I know he WONT make the cut) but he thinks hes badass and a man but calls me lame and insinuates im essentialy a pussy, kinda funny, just wanted to share that
I just started XC and it's really hard, i'm a sophmore and the girls on my team are beasts, it sucks because i'm always last when running at practice...i mean like.....dead last like 5 or 10 minutes after the whole team comes back, do you have any tips than can help me improve? It's my first year, and its only the second day :(
@peaceXXsmilez Don't get discouraged and try to stick with it. All of the girls you are running with are experienced, so of course they're going to be better for the time being. When I first started, I was one of the worst too. My friend was the worst and I was right in front of him. I only was able to run 2 miles nonstop. I eventually became the MVP, so anything is possible. I know it's really hard, but if so many people like to run, it can't be all bad. Don't give up! It will get better.
@james65508 LMAO! Well I'm sure you could quote me word for word in the entire video by now. You could watch other running videos to learn more besides this one.
@cicirunner In track my mile time was 6:11 but now its 5:13 :) and for XC my goal is to get in my time 16:27 is that possible cause ive been working hard for practice reply :)
@james65508 Why 16:27 exactly? I guess anything is possible, but I'm not here to sugar coat things. I want to give you my honest opinion. If your best mile is 5:13 (on a track), to run a 16:27, you are going to have to run 3 consecutive miles at a 5:18 average and not on a track. It doesn't sound plausible. My guess is that you would run more like a 17:30 (5:39 pace) - 17:45 (5:43 pace) .What did you run last year in cross country?
@pajamadude15 Stop trolling bro. I ran like @james65508 did at some point my sophomore year. All you need is to up your milage alittle and make sure you do hill, speed, and core training over the summer. It's real easy and I dropped from 17:50 to 16:20
@james65508 I'm also making the assumption that you improve in speed by a small bit during the cross country season, which is likely to happen even if you're not running 1 mile races to official compare your speed to track season.
I live for the 5k! I discovered my love for running freshman year and had a crappy year of injuries but this year (soph.) I was on varsity and pr'd every race (: We lost alot of seniors though and I'm worried for our team the upcoming season (state may be out of the question). Ill be the 2nd best runner on varsity which will also be a big change. Any tips for recruiting and leading the pack?
well first sprint for the first 1 or 2 miles,then start to jog,dont talk while your running because you lose alot of oxygen when you talk while running.when you get close to the finish line,start sprinting a little so you can possibly catch up and pass like 20 people,i got 2nd place with my tips here.you should try it :)
I appreciate your tips... I am a freshmen in highschool, we run 5ks and my best time is a 20min 34sec. By next year I plan on getting under 20-19... does that sound good? (I mean I am going to work HARD this summer..)
@chessmensean You can do that. I ran mid 19's freshmen year and ran mid 17's my sophomore year. I improved by 2 minutes, so if you are running mid 20's now, I bet you will be running low 19's next year. Get it!
@xxxAlesanafan4everxxx shin splints are usually caused by doing too much, too fast. There's not really that much to do to help them other than icing, with the obvious exception of a layoff from running
Also what kinds of food to avoid besides dairy and such and what are good foods? Actually, would you mind doing a video on food and how many calories we should eat?
Great advice! :D good points about running also! couldn't have said it better myself! I'm a pretty new runner,(I only started this year winter and spring) and I have been getting REALLY painful shin splints I have gotten used to them but it's only gotten worse (could be because I have racing and practicing longer distances?) I feel like it's kind of holding me back slightly although I push a lot I don't think the icing really helps :P (this has gotten worse throughout the year)
@xxxAlesanaFan4everxx I made a video talking about shin splints but I can't remember which video. Swimming laps regularly helps or doing the exercise where you stand up and raise your toes while keeping your heels flat on the ground. Doing a few sets of those toe raises every day will help too.
When i first did XC, i would get all nervous before the races and end up sprinting the first mile, and not being able to finish well. I never broke 20 minutes for 5k.
After months of winter and spring track, i decided to do a local charity run, which was on a 6K course.
I didn't care about winning and i wasn't nervous. I went slow the first mile, and sped up later. I got 21:45 for 6k, which averages low 18:00s for 5k. Sure track helped a lot, but pacing the first mile is important.
i agree with u, running doesnt involve luck ,its a GOOD THING =) dats y i like running, but the way u compared it to other sports seems like ur putting down the other sports (bad thing)
@cicrunner Hey! I got an running problem. I had finish a workout and suddenly I have this pain outside of my knee. I realize that its my IT band. Have you ever experience this because I can't seem to get rid of it. I want to continue running too. This pain was so bad after I finish the workout I have trouble walking up stairs and down stairs, but its gone though. My condition now is that I can walk normal like everyone else, but when I run I seem to struggle. Any ideas?
@SkyAn93 Having a pain in the knee or bottom of the foot are like the 2 most annoying things. I have had knee pain a few times in the past where it hurts to bend for some unexplainable reason all of a sudden; feels like it's popping or something. I don't remember doing anything special other than maybe taking a few days off or running lightly until it went away. I've never had any chronic knee problems that dragged out. How long have you had this? Stay off the road until it gets better.
@cicirunner I have this pain 2 months ago. I'm suggesting I need new running shoes. I been wearing them for 5 months. I guess I'll do that. And I do have the problem when my knee is like going to pop out. I'll try to stay off the road until it gets better. Lets see how it goes.
@cicirunner Perfect! my knee is injure free! My running coach told it's the IT band problem. I really mainly icing a lot. It takes afford. A LOT OF IT and PATIENCE. Give it some time and Run easy. Stretches the It band very well before you run. Ice, stretch, ice, stretch, ice. i did this for several days. (advice if someone have this problem) Just ran a meet just today. 5:17 in the mile, back where i am at. Now time to PR! Your idea help, staying out of the road helps me recover more.
@radioahole put your mind to it and you could do anything... im a smoker but i love to run (oxymoron i no) but even tho i smoke weed daily i still run a 5 min mile
also with the thing about turning around to check where other people are; if your opponents see that you're worried about them passing you because you turned around, then they will make a move, so act like you're in control and don't turn around
@cicirunner I really like that one too. Right now I run for Augsburg College in Minnesota, and I don't think that we were allowed to print it for a CC shirt, too bad though :(
@james65508 That's a good habit to develop. I'm bad at that. I usually don't look back, but in the last 200 meters I can never resist. I just don't like being out-kicked in the end, so I check to make sure.
For everyone asking about working their asses off and not seeing enough results. Training smart is more important than training extremely hard. Taking saturday off to recover and running a long run sunday is a good way to start the week. Make sure to have intense speed workouts too, just because you're running far, doesn't mean you will be fast. Speed kills.
At our school running is actually one of the sports that actually doesn't get bashed. If you are a track star or cross country star here everyone loves you at my school. By the way I don't go to a school with a population of 500, that's a single grade for me. T&F and XC for life, "run fast, or die tryin'!"
hey i heard today that it is smart to do crunches like 10mins before your race. to tighten up your abedominal area. is it smart to do. cause i ahve a race tomorrow. and im going for sub 18. im watching this cause, honestly bro your words help me
@mrtggg95 Well it's important to drink sips throughout the run. Your coach should be around every few miles to make sure you stay hydrated. My coach would pull up in a car next to us periodically and hand us a water bottle. We would pass it around and then give it back. You could soak a bandana or headband in water right before your run and put it on your head so you have the cooling sensation when you're running. Other than that, your body should be somewhat accustomed to the heat overtime.
i got a question i train twice as hard as other runners on my team and always finish better than them in training but on races i suck and everyone beats me y
1st possible reason you are not pushing yourself hard enough on the race.
2nd possible reason my dad always say nervousness (which occasionally happens to many people during times of importance) will tense your muscles, hence making you less competitive.
3rd possible reason your nervousness makes you do weird and extra things you don't do on a normal training day therefore making you not accustomed to the race.
@lordlutari All of these points are good. When you're in the race and see your slower teammates pass you, push yourself to keep up with them. When you beat them in practice, don't you feel like you have this psychological/motivational urge to remind them that you are superior? You are better than them! Don't let them forget that. If you feel yourself dropping back in the race, just remind yourself that you are capable of so much more.
i feel like i go faster when i "go commando" (freeballin') but a photographer at an invitational told me my junk was hanging out when he took a picture of us running. what do u do at races?
@jaxmaxmuscle In high school I wore spandex under my shorts, but now I freeball it. Freeballing is definitely the most comfortable and least restricting. Maybe your running shorts are made out of a material that causes them to hike up significantly when you run which would lead to the "hanging out" view. Even though my shorts are short, they are of a material that almost look like minature windbreakers even though they aren't. They come up when I'm running, but they aren't that bad.
@ThaiOchi Cramping? Hmmm. I would say keep going. Maybe decrease your running intensity for a week and see if it gets better, but I wouldn't stop all-together.
@torself To improve your times, you need to analyze your mile splits. If they are very inconsistent, perhaps you should work on your endurance. If you are running splits that are within the same range, then your issue is speed, so you should do more tempo runs and track workouts.
If you are getting blisters from running, more than likely you are running in cotton socks. You should start using moisture wicking socks...socks that will pull the moisture away from your feet. They are non-cotton and full synthetic socks. Don't use gel insoles as well...that's a recipe for disaster.
I commented on your video like a year ago and I was running my 5k's in 22 to 20 minutes. We had out season opener and I ran a 18:36. I always enjoyed watching your videos, thanks for putting some rep up for the running community. O and by the way before poeple go bashing I'm just a sophomore.
This video is one of the best I've ever seen. I one hundred percent agree with you that we don't receive enough recognition. One question though is it normal for a veteran for their hamstring, sore legs, and get the feeling that their legs feel like lead? We finished our summer training and were in preseason. Were running nine miles a day. I was wondering if the pain would go away and make me faster. It's been going on for the whole week of preseason. It wasn't as sore today. Thanks!
I would say that wrestling and cross country are the 2 biggest physically punishing sports there are in a normal high school
Carniverousbarney 1 month ago
@Carniverousbarney I have heard wrestling for just a few minutes feels like a sprint.
cicirunner 1 month ago
7:27
I personally believe that you will always have gas left in the tank and that there is always a bit more that you can give at the end of a race, it's just a matter of extreme guts and strength to pull it off.
laffyjaffe15 1 month ago
@cicirunner Thanks a lot we recently just started up again, and did our first tempo run. I'll keep this advice in mind, thanks again.
MrXcrunner21 1 month ago
What's the name of the song? lol
fabsori006 2 months ago
@fabsori006 Fort Minor - Remember the Name. This is probably the song you are referring to.
cicirunner 2 months ago
Really helpful, thanks man.
fabsori006 2 months ago
The truth is if you dont poop before you race your screwed
1Swagtastic1 2 months ago
@1Swagtastic1 Yeah, you have to force it out somehow lol.
cicirunner 1 month ago
The winning kid in one of my xc races ran a 15:13!!!
laffyjaffe15 2 months ago
@laffyjaffe15 Does that basically crush your dreams?!? hahaha
cicirunner 2 months ago
@cicirunner Motivates me to beat him!
laffyjaffe15 1 month ago
Oh by the way, do you ever notice if peoples height gives them any advantage? Like if they're really tall or really short?
terrifairy13 3 months ago
@terrifairy13 I've never found any evidence to suggest that height plays a significant role. Looking at the professionals, it seems like most are a bit taller, but look at Haile Gebrselassie that used to run for Ethiopia. He is one of the all time greats but isn't that tall. I think weight is more important than height.
cicirunner 2 months ago
"or if you're in a co-ed race you can check out your opponent." LOL
terrifairy13 3 months ago
thx for the advice :) running at WA state regional tomorrow and I needed some tips.
1habiit 3 months ago
@1habiit How did you perform at Regionals?
cicirunner 1 month ago
whats ur pr? also thanks for the tips
Coolcatsarecold 3 months ago
@Coolcatsarecold 16:29 for the 5K. That might be going down soon, because I'm in shape to run that right now. I just need to find a race.
cicirunner 3 months ago
rofl I love this guy
MrCaptainSr79 3 months ago
I am currently a sophomore and my best time that I have ran was an 18:50. Do you have any tips on getting down into the low 17's or even 16's, by junior year for cross country. Is there an ideal mileage I should shoot for during the winter weeks, to help me improve my time by next fall? Or even for track in the spring. Thanks, and nice video.
MrXcrunner21 3 months ago
@MrXcrunner21 Everyone's body is different but I run 40 - 50 miles a week and I feel strong. It's not just about miles though. You need speed to get your 5K time down. During the off season it's more about building a mileage base, but you should be doing speed workouts just before the start of the season. You could run 200 miles/week, but without implementing some tempo runs and mile repeats into your training, you won't improve much. I've been doing mile time trials recently. Check them out!
cicirunner 1 month ago
@Cicirunner Alot of the courses in our league are only three, idk why. And thanks! I just can 3 in 19:49 today! Our best girl got unjustly dq'd though (running politics here are shit), you never really know the meaning of team untill tragedy strikes.
ThatBrunetteChick 3 months ago
@cicirunner Eeey just dropping by to say my time improved a bit. My last race I ran 6k in 27:30 and this race I ran it in 25:38.
RunnerHigh123 3 months ago
@RunnerHigh123 6K is a strange distance to me, but I can't deny your massive 2 minute improvement. Great job!
cicirunner 3 months ago
@ Cicirunner 19:56! and it was a 3.1 so it was actually longer (:
ThatBrunetteChick 3 months ago
@ThatBrunetteChick You don't normally run 3.1?!?! Well anyway, sub 20 is a heck of a good time. You crushed my sister's PR of 20:59, and she has my genes, so good job!
cicirunner 3 months ago
Thanks man im running varsity and this helps a lot .
EpicBaconFail 3 months ago
Thank you so much this was so helpful. I have cross country tomorrow in school :/ need to do well lol :D thanks for uploading. Nice trophies by the way.
239James239 3 months ago
@239James239 Good luck! Show your toughness.
cicirunner 3 months ago
Im a freshmen in high school and i run around 18:45 - 19:15 every race. Do you have any tips on how to lower the time. We have districts in 2 weeks and have a great shot at winning! thanks, love the video btw
ImViiral 3 months ago
if someone thinks running doesn't push your body to the limit, and require lots of will power, they've obviously never tried it
KatieMluv13 3 months ago
@KatieMluv13 Tell em' what's up!
cicirunner 3 months ago
lol at the porta potty thing.
Azndude1130 3 months ago
So I got to wonder; what times were you running when you started and what times were you running when you were done?
TheAdequateFilmmaker 3 months ago
@TheAdequateFilmmaker I started running a 5K in about 22 minutes and my best time now is 16:29
cicirunner 3 months ago
&&& It helps to Speed up when you take turns, because when your opponent behind you, takes the turn, you'll be just a bit more ahead of them, and that Mentally Slows them down.
james29117 4 months ago
Question: I'm a girl and my freshman year I was running in the 23s, it's now my junior year and my most recent pr is 20:08 (soon to be sub twenty after saturday!) If I keep improving at this kind of rate, do I have a chance to run for a decent college?
ThatBrunetteChick 4 months ago
@ThatBrunetteChick Anything is possible. I know one thing....19:59 sounds a heck of a lot faster than 20:08 even if the difference is small, so beast it next race and break 20!!!
cicirunner 3 months ago
Anyone have tips for a new cross country runner who is 6'3 and 190 pounds ?
RageUnleashed15 4 months ago
song?
MarzzipanMAN 4 months ago
@MarzzipanMAN Song at the beginning is Remember the Name by Fort Minor. The song in the middle is Move Bi*ch by Ludacris.
cicirunner 4 months ago
@cicirunner I started in grade 8, couldnt do it in grade 9 cause we didnt have a team but I did do track in grade 9 and now I'm doing cross in grade 10. I'm about 5'5 in height, my body type is about an ecto-meso like skinny yet muscular. My friend is in grade 10 too he's an ecto and he started ross in grade 7 I think?.... he also did grade 9 cross tho.. He NEVER practises off season and it isnt fair.
RunnerHigh123 4 months ago
@RunnerHigh123 Well for one thing, he has a 2 yr head start on you if he has been running since 7th grade. That's pretty huge. Plus, if he is a good runner, I doubt he never practices during the off-season. He may run on his own and downplay his fitness. Or maybe he does other activities to keep him in shape. Either way, just focus on yourself man. If he is slacking, it will catch up with him eventually. Just do the best that YOU can. At the end of the day, no one else matters.
cicirunner 4 months ago
@cicirunner That's really helpful man, haha thanks man :) I'll be the best runner I can be
RunnerHigh123 3 months ago
favorited
eaktheballer 4 months ago
Man thanks for Video , its so up to date, its real advice for a cross country runners and most importantly you can fully relate to what your saying keep it up man Thanks.
RoVastoVega 4 months ago
@RoVastoVega Appreciate it! I never thought this video would become so popular, but I'm glad that it has. Running needs to get bigger. Keep working!
cicirunner 4 months ago
Hey I watched all ur videos, love them! Just wondering, do you think if I work hard I'll be a good runner? I was pretty depressed today because of my race today. I ran a 6k in 27 mins 30 sec :/ I came 57 out of 210. And then I see my friend who doesnt practise as hard as I do then he comes 28th. Do you have any advice? P.S do you have msn or fb?
RunnerHigh123 4 months ago
@RunnerHigh123 How long have you and your friend been running? Also, what are your body types.....Who is taller/skinnier, etc? Some people are going to start off with more natural talent, but unlike a race, your running progression is not some short chaotic sprint. You have so many years to improve, and if you keep working hard and your friend keeps slacking off, the future will become very bright! Keep it up dude.
cicirunner 4 months ago
Thanx for the advice. I made the cross country team for my school today, and I am so nervous! I havent done a racing kind of sport before. I only played hockey and now I'm in cross country too. I am so pumped for my first race !
jusjacob1 4 months ago
@jusjacob1 That's awesome! I still remember my first race. i went out too fast and died lol. Make sure to control your adrenaline in the beginning. Good luck.
cicirunner 4 months ago
I know what you mean, When people used to ask what Sport? I say Cross country and they look in awww!!! People have no idea how much training it is. NON runner.
snowpeguin654 4 months ago
@snowpeguin654 I'm with you on that. They don't know and they will never know. If you tell people what you run, a lot of times they don't even know what that means. They have no concept of the greatest sport on Earth and I find that kind of depressing lol.
cicirunner 4 months ago
im 13 and my mile is 5:34 2 mile 12:21
MrMinecraftBros1 4 months ago
@MrMinecraftBros1 That's really good. Are you in 8th grade?
cicirunner 4 months ago
@MrMinecraftBros1 Good times. I especially like that mile time.
cicirunner 3 months ago
How do you deal with cramps? I get them ALL THE TIME!!! I have a meet on monday and im nervous. AAH! help please :)
emichrs 4 months ago
@emichrs Check out one of my recent videos called "Running Questions Answered." I talk about cramps in it.
cicirunner 4 months ago
lol, "bafoon with man boobs" ahahahahahahaha
lizardkingsurf 4 months ago
1:16, I STRONGLY agree with you my football team goes 10-0 every year i wanted to be apart of that but i wanted to do xc and ive gotten bashed about it like no other.
Livestrong0108 4 months ago
i love your videos! this is my second year doing cross country and i used to always just run for fun and not put much effort into it but you have inspired me to try my hardest this year! I think my biggest problem is i am not mentally strong and i always doubt that i can do my best, do you have any tips for how to keep a good mind set while running? for some reason every time i try to push myself while running my mind always wins and i slow down
ginaax1014 4 months ago
I thought this was a very great video and was much more informational then a lot of the other videos out there. I was wondering how you decrease your mile times so muchl I run like a 6:30 and that is about it.
cowking1736 5 months ago
@cowking1736 It just takes practice. I gradually keep challenging myself and I'm never satisfied with where I am. The only way to get better is to run out of your comfort zone from time to time. If you usually run a 6:30 pace for your runs, try running at a 6:15 pace or something quicker. Even if you run for a shorter amount of time, you have to test yourself. Eventually, you will get used to that pace and want to run every faster.
cicirunner 4 months ago
@cowking1736 It takes time. I started off at 6:17 the beginning of Freshmen year and was running 4:39 by the end of Sophomore year. The best advice I can give is to do speed workouts of shorter distances. If you want to improve your mile, you have to improve your 200m, 400m, and 800m times so that the improvement can carry over to the longer distances. If your goal is to run a 6:00 mile, you need to practice running at that speed. Do 400m repeats at 90 seconds until it becomes comfortable.
cicirunner 4 months ago
Have you ever had shin splints
GoldSaboteur 5 months ago
@GoldSaboteur YES! I never got them in high school, but I struggled with shin splints off and on in my undergraduate college years. Right now I've been lucky and have been shin splint free for the last 6 months. I do a few exercises that I think helps prevent them.
cicirunner 5 months ago
This is my 3rd year in cross country. I improved but i haven't ran in 1 year after season 2. I ran today thinking to run 3 miles but instead 2 miles plus walking most of the time. Reason... I was out of breath after about 1/2 mile toward the run. I eat right, drink lots of water, and still I can't run that good. I start to feel out of breath and legs and arms start to get heavy. I must've pushed myself to hard. Note that this is my first run since last year. What should I do? Start slow and jog?
forscenetc1 5 months ago
@forscenetc1 Another (more enjoyable and less demoralizing) way to get yourself back in shape is to play sports. Join in on an ultimate frisbee game, play tennis, play soccer, or go biking. I wouldn't suggest football since you might injure yourself. You will get really tired playing these other sports, but your mind will be distracted by the fun competition that's involved, so you may forget that you're even exercising. Do 1-2 of sports/day for like 2 wks and then try running again.
cicirunner 5 months ago
i suck at running i can only like run a mile nonstop
pinoybro09 5 months ago
@pinoybro09 That's a mile more than most people.
cicirunner 4 months ago
@cicirunner im a freshman and i run a 7:09 mile how can i decrease that by like 40 seconds
pinoybro09 4 months ago
I joined cross country this year as a freshman, just ran our second practice, and I fair pretty well compared to all the other newbies, outrunning them by 2-3 mins and I can keep up with the lead guy. my friend, smaller than me played football ( I know he WONT make the cut) but he thinks hes badass and a man but calls me lame and insinuates im essentialy a pussy, kinda funny, just wanted to share that
snipesnrifles 5 months ago
haha ur funny :) lol anyways, gr8 video! thanx!
leahrichards96 5 months ago
@leahrichards96 Thanks!
cicirunner 5 months ago
Comment removed
leahrichards96 5 months ago
this is good stuff, thanks!
GalaxyDinosaur 5 months ago
This dude looks like Big Cat on Fantasy Factory.
theepicninjamoose 5 months ago
lol i beat my time by 5 seconds...LOL
Jphan16 6 months ago
My distraction is my breathing. I don't know why but it calms me down.
summerchick221 6 months ago
Hah "pass em like *BOOM ***** get out the way get out the way ***** get out the way!*
Good advice tho
daltonblake49 6 months ago
I just started XC and it's really hard, i'm a sophmore and the girls on my team are beasts, it sucks because i'm always last when running at practice...i mean like.....dead last like 5 or 10 minutes after the whole team comes back, do you have any tips than can help me improve? It's my first year, and its only the second day :(
peaceXXsmilez 6 months ago
@peaceXXsmilez Don't get discouraged and try to stick with it. All of the girls you are running with are experienced, so of course they're going to be better for the time being. When I first started, I was one of the worst too. My friend was the worst and I was right in front of him. I only was able to run 2 miles nonstop. I eventually became the MVP, so anything is possible. I know it's really hard, but if so many people like to run, it can't be all bad. Don't give up! It will get better.
cicirunner 6 months ago
BOOM BITCH, GET OUT THE WAY
AznSupaStar14 7 months ago
OH BITCH GET OUT THE WAY GET OUT THE WAY. Gonna have that stuck in my head for state championships in two days time! Thanks man, great tips!
IzzyFilmClips 7 months ago
@IzzyFilmClips No problem. Hope you did well.
cicirunner 6 months ago
what was that song at the beginning?
xcleah97 7 months ago
@xcleah97 Remember the Name by Fort Minor
cicirunner 7 months ago
whats xc?
Muz33kful 7 months ago
@Muz33kful XC = cross country
pajamadude15 6 months ago
this is my 100 time watching this video really helps me run faster :)
james65508 8 months ago
@james65508 LMAO! Well I'm sure you could quote me word for word in the entire video by now. You could watch other running videos to learn more besides this one.
cicirunner 8 months ago
@cicirunner In track my mile time was 6:11 but now its 5:13 :) and for XC my goal is to get in my time 16:27 is that possible cause ive been working hard for practice reply :)
james65508 8 months ago
@james65508 Why 16:27 exactly? I guess anything is possible, but I'm not here to sugar coat things. I want to give you my honest opinion. If your best mile is 5:13 (on a track), to run a 16:27, you are going to have to run 3 consecutive miles at a 5:18 average and not on a track. It doesn't sound plausible. My guess is that you would run more like a 17:30 (5:39 pace) - 17:45 (5:43 pace) .What did you run last year in cross country?
pajamadude15 8 months ago
@pajamadude15 Stop trolling bro. I ran like @james65508 did at some point my sophomore year. All you need is to up your milage alittle and make sure you do hill, speed, and core training over the summer. It's real easy and I dropped from 17:50 to 16:20
TitoDaTuba 7 months ago
@james65508 I'm also making the assumption that you improve in speed by a small bit during the cross country season, which is likely to happen even if you're not running 1 mile races to official compare your speed to track season.
pajamadude15 8 months ago
I live for the 5k! I discovered my love for running freshman year and had a crappy year of injuries but this year (soph.) I was on varsity and pr'd every race (: We lost alot of seniors though and I'm worried for our team the upcoming season (state may be out of the question). Ill be the 2nd best runner on varsity which will also be a big change. Any tips for recruiting and leading the pack?
ThatBrunetteChick 8 months ago
its ok to be nervous in a race but its not ok to be scared
arenix322 8 months ago
@arenix322 It's hard for some to distinguish between the two.
cicirunner 8 months ago
heres what i do while running:
well first sprint for the first 1 or 2 miles,then start to jog,dont talk while your running because you lose alot of oxygen when you talk while running.when you get close to the finish line,start sprinting a little so you can possibly catch up and pass like 20 people,i got 2nd place with my tips here.you should try it :)
skyrozz10 8 months ago
@skyrozz10 Passing 20 people at the end? You must have an amazing kick.
cicirunner 8 months ago
I appreciate your tips... I am a freshmen in highschool, we run 5ks and my best time is a 20min 34sec. By next year I plan on getting under 20-19... does that sound good? (I mean I am going to work HARD this summer..)
chessmensean 8 months ago
@chessmensean You can do that. I ran mid 19's freshmen year and ran mid 17's my sophomore year. I improved by 2 minutes, so if you are running mid 20's now, I bet you will be running low 19's next year. Get it!
cicirunner 8 months ago
@cicirunner GOT it! Thanks! I'll work hard!
chessmensean 8 months ago
@xxxAlesanafan4everxxx shin splints are usually caused by doing too much, too fast. There's not really that much to do to help them other than icing, with the obvious exception of a layoff from running
taylorzachary5 8 months ago
Also what kinds of food to avoid besides dairy and such and what are good foods? Actually, would you mind doing a video on food and how many calories we should eat?
xxxAlesanaFan4everxx 8 months ago
@xxxAlesanaFan4everxx Good foods? I'll try to make a video about it.
cicirunner 8 months ago
Great advice! :D good points about running also! couldn't have said it better myself! I'm a pretty new runner,(I only started this year winter and spring) and I have been getting REALLY painful shin splints I have gotten used to them but it's only gotten worse (could be because I have racing and practicing longer distances?) I feel like it's kind of holding me back slightly although I push a lot I don't think the icing really helps :P (this has gotten worse throughout the year)
xxxAlesanaFan4everxx 8 months ago
@xxxAlesanaFan4everxx I made a video talking about shin splints but I can't remember which video. Swimming laps regularly helps or doing the exercise where you stand up and raise your toes while keeping your heels flat on the ground. Doing a few sets of those toe raises every day will help too.
cicirunner 8 months ago
When i first did XC, i would get all nervous before the races and end up sprinting the first mile, and not being able to finish well. I never broke 20 minutes for 5k.
After months of winter and spring track, i decided to do a local charity run, which was on a 6K course.
I didn't care about winning and i wasn't nervous. I went slow the first mile, and sped up later. I got 21:45 for 6k, which averages low 18:00s for 5k. Sure track helped a lot, but pacing the first mile is important.
yuriogy1 9 months ago
@yuriogy1 Nice work and I bet you can build on that success.
cicirunner 9 months ago
i agree with u, running doesnt involve luck ,its a GOOD THING =) dats y i like running, but the way u compared it to other sports seems like ur putting down the other sports (bad thing)
Arvic1212 10 months ago
@Arvic1212 A little bit maybe. Just sharing my opinions.
cicirunner 9 months ago
@IBTJTWUF Being sore is inevitable at first but your legs will adjust
cicirunner 10 months ago
The day before the run drink lots of water, and eat grain like spaghetti.
The morning of the race eat small food like Banana.
iTzHiro 10 months ago
lmao "or if youre in a co-ed race you can chek out the other runners"
imperfection32 11 months ago
@cicrunner Hey! I got an running problem. I had finish a workout and suddenly I have this pain outside of my knee. I realize that its my IT band. Have you ever experience this because I can't seem to get rid of it. I want to continue running too. This pain was so bad after I finish the workout I have trouble walking up stairs and down stairs, but its gone though. My condition now is that I can walk normal like everyone else, but when I run I seem to struggle. Any ideas?
SkyAn93 1 year ago
@SkyAn93 Having a pain in the knee or bottom of the foot are like the 2 most annoying things. I have had knee pain a few times in the past where it hurts to bend for some unexplainable reason all of a sudden; feels like it's popping or something. I don't remember doing anything special other than maybe taking a few days off or running lightly until it went away. I've never had any chronic knee problems that dragged out. How long have you had this? Stay off the road until it gets better.
cicirunner 1 year ago
@cicirunner I have this pain 2 months ago. I'm suggesting I need new running shoes. I been wearing them for 5 months. I guess I'll do that. And I do have the problem when my knee is like going to pop out. I'll try to stay off the road until it gets better. Lets see how it goes.
SkyAn93 1 year ago
@SkyAn93 How has the knee been treating you?
cicirunner 10 months ago
@cicirunner Perfect! my knee is injure free! My running coach told it's the IT band problem. I really mainly icing a lot. It takes afford. A LOT OF IT and PATIENCE. Give it some time and Run easy. Stretches the It band very well before you run. Ice, stretch, ice, stretch, ice. i did this for several days. (advice if someone have this problem) Just ran a meet just today. 5:17 in the mile, back where i am at. Now time to PR! Your idea help, staying out of the road helps me recover more.
SkyAn93 10 months ago
@SkyAn93 I want to add shoes help also
SkyAn93 10 months ago
NO WAY IN HELL I COULD EVER RUN A 5 MINUTE MILE!!!!
radioahole 1 year ago
@radioahole put your mind to it and you could do anything... im a smoker but i love to run (oxymoron i no) but even tho i smoke weed daily i still run a 5 min mile
aidenott 11 months ago
@aidenott You and me both on the smoking daily thing...... I try to run before 4:20 every time. ;)
radioahole 11 months ago
@radioahole Why not? It's just something you have to work up to.
cicirunner 10 months ago
This has been flagged as spam show
Real naughty people here benaughtyman.info
samnthikumari 1 year ago
also with the thing about turning around to check where other people are; if your opponents see that you're worried about them passing you because you turned around, then they will make a move, so act like you're in control and don't turn around
musiclover5327 1 year ago
I got a great cross quote: "Other sports only use 1 ball, Cross Country takes both" :)
SWCCandTF 1 year ago 18
@SWCCandTF Good one! What about "Trample the weak, hurdle the dead."
cicirunner 1 year ago
@cicirunner I really like that one too. Right now I run for Augsburg College in Minnesota, and I don't think that we were allowed to print it for a CC shirt, too bad though :(
SWCCandTF 1 year ago
6 people dislike cause there jealous -_-
james65508 1 year ago
thank you dude now when i race i never look back all i do is hear :) peace
james65508 1 year ago
@james65508 That's a good habit to develop. I'm bad at that. I usually don't look back, but in the last 200 meters I can never resist. I just don't like being out-kicked in the end, so I check to make sure.
cicirunner 1 year ago
some kid in high school he got 14:15 in 3 miles so i was like what the hell he is fast i got 20:41 is that good i improve minute by minute :)
james65508 1 year ago
For everyone asking about working their asses off and not seeing enough results. Training smart is more important than training extremely hard. Taking saturday off to recover and running a long run sunday is a good way to start the week. Make sure to have intense speed workouts too, just because you're running far, doesn't mean you will be fast. Speed kills.
MossMagicCrunch98 1 year ago
At our school running is actually one of the sports that actually doesn't get bashed. If you are a track star or cross country star here everyone loves you at my school. By the way I don't go to a school with a population of 500, that's a single grade for me. T&F and XC for life, "run fast, or die tryin'!"
MossMagicCrunch98 1 year ago
I'm 12 and I have a cross country area meet, last year I got 2nd all my other teamates got like 20th, so I am exited
webtoon999 1 year ago
hey i heard today that it is smart to do crunches like 10mins before your race. to tighten up your abedominal area. is it smart to do. cause i ahve a race tomorrow. and im going for sub 18. im watching this cause, honestly bro your words help me
absegamifrosh8 1 year ago
what at the 6min mark are u keeping your voice down cause ppl are sleeping...lmao
absegamifrosh8 1 year ago
@absegamifrosh8 My parents were in the other room and I didn't want them to know I was talking to myself lol.
cicirunner 1 year ago
Thank you for the help?
I did my first 5K race yesterday and i came 66th lol, even with training for a few months.
After watching this video, i realised how many things I did wrong.
And I agree with you... Runners don't get enough recognition. I always get dissed.
creation966 1 year ago
@creation966 good job
webtoon999 1 year ago
I run cross country in las vegas.
its so freaking hot here for meets and practice!
have tips for staying cool?
us girls, usually just run in sports bras or freezing our shirts .
mrtggg95 1 year ago
@mrtggg95 Well it's important to drink sips throughout the run. Your coach should be around every few miles to make sure you stay hydrated. My coach would pull up in a car next to us periodically and hand us a water bottle. We would pass it around and then give it back. You could soak a bandana or headband in water right before your run and put it on your head so you have the cooling sensation when you're running. Other than that, your body should be somewhat accustomed to the heat overtime.
pajamadude15 1 year ago
this video is really helpful!!
james65508 1 year ago
i got a question i train twice as hard as other runners on my team and always finish better than them in training but on races i suck and everyone beats me y
hardache987654321 1 year ago
@hardache987654321
1st possible reason you are not pushing yourself hard enough on the race.
2nd possible reason my dad always say nervousness (which occasionally happens to many people during times of importance) will tense your muscles, hence making you less competitive.
3rd possible reason your nervousness makes you do weird and extra things you don't do on a normal training day therefore making you not accustomed to the race.
lordlutari 1 year ago
@lordlutari All of these points are good. When you're in the race and see your slower teammates pass you, push yourself to keep up with them. When you beat them in practice, don't you feel like you have this psychological/motivational urge to remind them that you are superior? You are better than them! Don't let them forget that. If you feel yourself dropping back in the race, just remind yourself that you are capable of so much more.
cicirunner 1 year ago
@cicirunner thanks man ur the best ill keep that in mind
hardache987654321 1 year ago
@cicirunner
hardache987654321 1 year ago
@lordlutari thanks bro
hardache987654321 1 year ago
i feel like i go faster when i "go commando" (freeballin') but a photographer at an invitational told me my junk was hanging out when he took a picture of us running. what do u do at races?
jaxmaxmuscle 1 year ago
@jaxmaxmuscle In high school I wore spandex under my shorts, but now I freeball it. Freeballing is definitely the most comfortable and least restricting. Maybe your running shorts are made out of a material that causes them to hike up significantly when you run which would lead to the "hanging out" view. Even though my shorts are short, they are of a material that almost look like minature windbreakers even though they aren't. They come up when I'm running, but they aren't that bad.
cicirunner 1 year ago
What happens if the my left knee starts cramping? should stop for a while or keep going?
ThaiOchi 1 year ago
@ThaiOchi Cramping? Hmmm. I would say keep going. Maybe decrease your running intensity for a week and see if it gets better, but I wouldn't stop all-together.
cicirunner 1 year ago
ya i randomly start counting when im running and dont remember when i started to count :P it so weird
wat do u think a best way i can beat my last time. my times r staying the same wat can i do to improve more.
torself 1 year ago
@torself To improve your times, you need to analyze your mile splits. If they are very inconsistent, perhaps you should work on your endurance. If you are running splits that are within the same range, then your issue is speed, so you should do more tempo runs and track workouts.
cicirunner 1 year ago
@cicirunner thanks
torself 1 year ago
If you are getting blisters from running, more than likely you are running in cotton socks. You should start using moisture wicking socks...socks that will pull the moisture away from your feet. They are non-cotton and full synthetic socks. Don't use gel insoles as well...that's a recipe for disaster.
drweedon 1 year ago
MOVE BITCH GET OUT THE WAY - Imma sing that in my 5k's.
McWiggles411 1 year ago
really helpful video man. this is my first year running xc and im a senior in hs so im striving to the absolute best i can.
Misguidance 1 year ago
@Misguidance Good luck in your season.
cicirunner 1 year ago
I commented on your video like a year ago and I was running my 5k's in 22 to 20 minutes. We had out season opener and I ran a 18:36. I always enjoyed watching your videos, thanks for putting some rep up for the running community. O and by the way before poeple go bashing I'm just a sophomore.
BKAmsterdam 1 year ago
@BKAmsterdam That's a dramatic improvement. Props man.
cicirunner 1 year ago
XC made me sexy
buzzcutrocks 1 year ago 15
@buzzcutrocks You and me both!
cicirunner 1 year ago
whats that song in the beginning!
buzzcutrocks 1 year ago
@buzzcutrocks Remember the Name by Fort Minor
pajamadude15 1 year ago
@buzzcutrocks Remember the Name by Fort Minor
Misguidance 1 year ago
This video is one of the best I've ever seen. I one hundred percent agree with you that we don't receive enough recognition. One question though is it normal for a veteran for their hamstring, sore legs, and get the feeling that their legs feel like lead? We finished our summer training and were in preseason. Were running nine miles a day. I was wondering if the pain would go away and make me faster. It's been going on for the whole week of preseason. It wasn't as sore today. Thanks!
emiilyxk 1 year ago
@emiilyxk That sort of heavy leg feeling isn't an issue. You might just be training really hard and your body feels overworked. It should pass.
cicirunner 1 year ago
What's your xc record in your school?
Tredog14 1 year ago
@Tredog14 I didn't have the school record, but my best time in high school was 16:39. I've lowered it since.
cicirunner 1 year ago
Most Schools dont keep track of times because they differ so much from course to course... my (PR) is 16:03 Peoria Illinois course.
nolanjmckenna 1 year ago
Lots of school dont keep track of times because the times for each course are so much different... mi personal record is 16:03 and im a freshmen
nolanjmckenna 1 year ago