How to Prepare for Cross Country Tryouts

"You have to wonder at times what you're doing out there," running great Steve Prefontaine once said. "Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." Unlike faster-paced team sports, cross country is largely a mental game. It's about who's going to give the gutsiest performance. Preparing for a cross country tryout isn't easy, but if you put forth the proper effort, it's not something you'll regret.

Instructions

    • 1

      Identify the tryout dates and see how much time you have to prepare. Purchase a pair of outdoor running shoes manufactured by a trusted brand, as well as proper running attire, such as a comfortable pair of shorts and light-weight t-shirts.

    • 2

      Run outside for 30-40 minutes each day. Vary the landscape on which you're running to provide a realistic look at the terrain you might be expected to run. Include hills, flatland, and roadway on your route.

    • 3

      Add one-to-two weekly hill workouts to your regimen. For instance: Run 400-meter uphill repeats --- sprint uphill, then jog back down --- back-to-back six times. Follow with six 400-meter rest laps.

    • 4

      Work on your core strength with push-ups and sit-ups. Good core strength will help you maintain balance and stability during your run.

    • 5

      Adjust your diet to one that supports a strenuous cardiovascular lifestyle. Eat lots of fruits, vegetables and pasta. Avoid foods that are high in empty calories, such as cheesburgers and soft drinks.