Anyone have tips on cross country?
l will tell you about myself.
l just turned Twelve.
l have a bit of foot pain (but im working on that and getting less stress every day)
Since l have foot pain l learned to do my stretches before running.
l have flat feet. <<<<<Usually at the fitness weeks of school l can run a mile under 6-8 minutes.
l am usually tired after that.
l drink buckets of water!

How fast should a 3K be
How fast should a 4k be.
How fast should a 5k be.

What clothes should l where for all 4 seasons.
when l run l take big steps about 1 3/4 feet apart.
How do l pace myself for the K's.

l have not yet joined the cross country team because l am preparing for it.
my friends told me that you got 5 times a day and like a an actual meet once or twice per two weeks.

So list the tips about stretching, for my flat feet, how should l pace, the speed, how much l should run daily, and all of cross country overall.




Thanks,
l have orthepedic heels caaled walkfit, they are quit helpful as they got rid of my plantar fasciitis in 2 weeks while using warm water andstretches. l like walking in them but when l run, it gives me no balance.

Well first of all u should get orthopedics for ur flat feet or u could get a arched shoe.

Do each stretch for about 30 sec. after a small warm up. Make sure u stretch all of the parts of u leg.

l suggest when u race go out fast but do not sprint. Lengthen ur stride when ur running down hill & bend forward at the wast when going up hill.

To see how to pace ur self in a race see how fast u can run in practice.

l would try to run 3-4 miles a day if possible.