NUTRITION About Distance Running Distance running entails road races and cross- country runs of varying distances including 10km, 15km, half marathon (21.1km) and the full marathon (42.2km). Many recreational runners train weekly distances of 50-100km for fitness and event preparation when training for races throughout the year. Elite distance runners follow a highly periodised program and can cover more than 150km in a week, depending on which event/s they are targeting and their current training phase. At the elite level, training usually involves two different training sessions a day adopting a hard-easy principle. For example, slow, longer runs ...
Smithville High School www.smithvillecrosscountry.com Summer 2017 long-distance conditioning Cross Country Summer Running Why we do it Summer conditioning is crucial to the development of the long-distance cross country runner. To run the speeds and distances of a 5k or 10k requires a regimented approach to properly training the adolescent body. Runners will practice enhancing their physical and mental abilities in preparing for long-distance running, understand proper nutrition to optimize the body’s performance, and build group camaraderie. Who ...
CROSS COUNTRY NUTRITION AND HYDRATION HYDRATION: WHEN, HOW MUCH If you are dehydrated you lose speed, HYDRATE... SIGNS OF HEAT PROBLEMS To stay your weight divided by 2 is strength, energy and decision- Make it a Habit Runners and parents should be aware of hydrated about how many ounces of making ability. Your risk of injury Parent signs of heat cramps, heat stroke and heat everyday fluid you need everyday is also increased. volunteers exhaustion. Adapting to heat takes 14 days 2-3 hrs. before 17-20 oz. combination of should of acclimation. The Wake County High School running water and sports ...
Nutrition for the Athlete Fact Sheet No. Food and Nutrition Series|Health 9.362 by J. Anderson, L. Young and S. Prior* Becoming an elite athlete requires good For events that require heavy work for Quick Facts genes, good training and conditioning more than 90 minutes, a high-carbohydrate and a sensible diet. Optimal nutrition is diet eaten for two to three days before the • Athletes achieve peak essential for peak performance. Nutritional event allows glycogen storage spaces to performance by training and misinformation can do as much harm to the be filled. Long distance runners, cyclists, eating a variety of ...
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