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Damn my start and way of thinking were totally opposite. I would usually kill myself on the last 200-300 meters. Maybe I should try this?
what if im generally in the bottom 20%
Getting a good initial position is key to a successful race
Going out fast in the first 200 is fine, just make sure you settle after that into a good pace that you can keep up
Hi, I am in cross country
I remember at my first ever cross country meet, everyone sprinted at the beginning and we heard someone yell “why are we going so fast” and everyone started laughing 😂
I just start of fast and then I run faster
Depends on the runner! If you're an 800m guy like Spence you can handle a fast first 200m-400m (which could be like a 30 sec 200m or a 65 for 400m). Pure distance guys without raw anaerobic and raw speed can destroy their race by making the first 60 sec too fast and flooding themselves with lactate. If it's a 5km or 8km xc race you should have plenty of time to pass people. My strategy was always to work the middle or 2nd mile when people slow down/lag and save any "sprint" you have for the finishing kick! When I ran NCAA DI XC Nationals the lead pack split the first 800m in like 2:05 (for a 10km!). I was buried back in like 180th place going out in like 2:15 for the first 800m…but if you are disciplined and well trained you can mow people down in the middle of the race. I wasn't quite All American in XC, but I passed 100 guys during the race.
I always come through 100m nearly dead last. Within 1 km I'll be halfway through the pack.
One of my team mate sprint so hard at the start he was first but he placed last in the end with the most depressing face 😂🤣
Quite the opposite for me. I got way better when I just ran evenly right from the start. Everyone else would go out faster than I could physically sprint.
This definitely doesn’t work for everyone.
Some people will blow up and it makes for a tough mental battle when you’re struggling to recover from a hot start. You’ll lose places and try to get back on a pace you should’ve been at from the start.
I do better starting out conservative and working into the race. Both can be good, I’ve seen success from your strategy too. consistency matters more than the method to the theoretically faster race
Totally helped me i won a race after trying the tips
The scariest part of a cross country is how long they take to say go
Personally, I try to stay near the back at the start, but keeping my own pace. After we hit the 150M, or 200M mark, I begin slowly picking up the pace, and I begin trying to compete myself with the people ahead of me.
I came 4th no cap
im going to hate cross country, im a sprinter who got placed pretty much in 400, 800 and 1600 because i was too slow.
Today I went out for a casual run but decided to take it a little slower. I felt gassed at the exact same distance I would if I went my normal pace, only took an extra 6 minutes. I haven't done cross country yet but I'm sure that this would be true.
😂?
@nike @sportscenterhouston
💯
hey guys. i’m 13 this is my 2nd year of cross country (8th grade year) and i was wondering if y’all had any tips. my best time for 2 miles is 15:15 i’m not sure if that’s good or bad but anything helps. thanks guys
Wild yard nuguse sighting
I ran at LaVern Gibson for my first 5k The elevation chart of course tells you everything you need to know about how that race went
This is so stupid, all these guys push it hard then i pass everyone. All my xc races i won, i came from the back of the pack and past 10-15 guys the last mile. Going out fast hurts you more than it helps. Negative splits are the best strategy
When I was in college, I loved going out slower, being in last then finishing in top 25% of the field
I usually follow the crowd that way i can use my own rhythm and have a better time with my breathing and control, but most importantly helps me with that final 800m sprint to pick off the rest of the pack
Is that yared? 😭
Staying in 2nd-3rd in a pack for the start is my strategy for xc 😅 I’ll just ignore the people sprinting out, stay at the top of the front pack, and slowly break away after about 600m
This strategy helped me get 13:46 in 4km 😀
Yo is that yared nuguse
Is no one gonna mention how neguse was in that race
Stay in the front
Anywaysss. The first 6-12 seconds of ANY RACE, usually give you adrenaline. ADRENALINE IS FREE ENERGY! If you raced before, you know your race. You know your “pace” and you know yourself. take advantage of the first 6-12 seconds and get out fast! Doesn’t matter if you’re in the front or back. Use the adrenaline!!!
Yeah advocate getting into oxygen debt so early
My tips as a MS division III XC runner (2 miles | 4828.03 meters):
– Before the race starts, stand in a form parallel to the person in front of you.
– When the starter fires the gun run at around a 85% (till sprint).
– At around 400 meters fall into your ‘race pace’ at ≈75%, I personally run a pace of a 6:58 minute mile.
– (My coach calls this the step-and-climb method) When conserved with a decent amount of energy, quicken pace so your now running side-to-side with the person in front of you.
– Make adjustments in breathing speed. (If going slow, breathe slower. If going faster, breathe faster)
– If using a heart monitor watch, try to maintain ≈150-180 bpm
– At 600 meters remaining quicken pace to around ≈80%
-At 160 meters till finish sprint it out and maintain form with quick contact with floor, pumping arms at ≈40 degree angle, keep facing forward, breathe quickly but steadily)
– When finished, keep walking and place hands on top of head and lean back to expand airway to the lungs,
– Using this method helps me score within top 15th and my best being 9th at 13:12
I’m not a very fast 5k runner, but my strong suit is my endurance. I don’t usually start out fast but I continually pass people throughout the race and rarely ever get passed by anuomey
Was that Yared Nagouse??
Someone I raced with got spikes to the calf during that crowd
At my first cross country race (it was a big invitational of about 300 I think) I was so nervous about it till the gun went off and the pack was moving so fast I felt if I stopped or even slowed down I would get knocked down so fast it's intense until the pack breaks up a bit
Is 22mins a good 5k time for an eleven year old? I’m eleven and im just curious
I feel better when I go out slower but I run faster when I go out faster
I always go out fast, then slow down and let my body catch up to my pace even if peeps pass me, then I start picking up off
Nah, I start easy & pick ‘em off as I go.
I just get ahead of the crowd, find the lead girl and settle in right at her shoulder. I always have a better finish.
What I’ve been told is go out hard, how hard depends on your comfort if your confident go towards the front, if you feel average, middle, if you feel like your going to do terrible do your best and don’t sit back
I can say 100% that this helps. Do a kind of light sprint at the beginning and then slow down to your pace once everyone spreads out a little bit. This helps you stay near the front of the group. I would also recommend trying to stay ahead of it with anyone around you, so you’re motivated and don’t slow down. Good luck and have some fun much fun!!! Push through the pain! ❤❤❤
Just make sure that when you learn the natural rhythm after running hard. You'll be able to peace much better when you know that natural rhythm.
I think a great way to see the beginning of a race is just placement. You want to put yourself in a position where you don’t have to pass a bunch of people and limit your potential. However you don’t want to go out so fast that you either die out at the end or get passed by a bunch of people, destroying your mental game.