Avoiding Injury
Shoes
Your feet are the most valuable body part in cross country. Make sure you are wearing good running shoes! Please note, running for distance requires shoes specifically made for running. Where are the best places to buy running shoes?
- Outlet Mall: Adidas, Nike, Under Armour
- Sporting Goods Stores: Dick’s, Academy, Fleet Feet
- Online: Joe’s New Balance Outlet, Road Runner Sports, Running Warehouse
- Brands: Nike, Adidas, Under Armour, Brooks, ASICS, New Balance, Saucony, HOKA, Mizuno, Altra, etc.
- Need help? Road Runner Sports Shoe Finder
Stretching
- Dynamic stretching is a movement-based type of stretching. It is good for warm-ups.
- Static stretching is stretching a muscle to its furthest point and then holding that position for at least 15 or 20 seconds. This is good for a cool-down.
Hydration and Nutrition
- If you are running in the morning, make sure you are replenishing fluids during the day.
- If you are running in the afternoon, make sure you are drinking water throughout the day.
- It is essential to always have a water bottle with you that can be easily filled up. Bring it with you. Do not leave home without it. We will have coolers at practice.
- Make sure you are eating all meals to replace the calories you burn.
- Make sure you eat far enough in advance that your food has time to digest before running to prevent an upset stomach or cramps.
Common Running Injuries
We have a short season. All of these running injuries hurt and take time to go away. Proper shoes and stretching will prevent these: