By Jeff Galloway
This booklet provides all the education essential to educate for cross-country races. Galloway's profitable education application explains easy methods to construct patience, teach and race on hills, various terrain working, pace education, race concepts, maximizing functionality, and decreasing the danger of harm. Teamwork education and racing equipment are defined with motion plans. damage prevention and therapy also are coated.
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Extra resources for Cross-Country Running & Racing
2. Jog faster for about 15 strides. 3. Over the next 20 strides, gradually increase pace. Don’t come close to a sprint, just run faster than a fast jog. On each successive Acg (acceleration glide) you could run just a little bit faster. Don’t increase stride length much—use a quicker turnover of the feet and legs, touching lightly with the feet. Don't compete with other runners during this drill—let yourself gradually warm up. 4. Then glide! The most effective part of the drill is training yourself how to use your momentum to glide or coast gradually down to a jog.
Write this down in your calendar or journal. This is your “deadline” around which the other races and training elements are scheduled. If you tend to race all-out in every race, you may need to keep reminding yourself throughout your journey that the final exam is the main goal, and your other races serve to evaluate the training as they improve your speed conditioning. Choose the distance of your “Prediction Time Trial” Your primary goal race will determine which test races you choose and then which training program you will use in this book.
Then, run up a hill that is 60100 yards long. Start each hill with 4-5 strides at a jog and gradually pick up the cadence of your feet. Shorten the stride as you ascend the hill, so that your leg motion feels smooth, with no straining. Glide slightly over the top of the hill and walk for 2 minutes. Then run gently down the hill with a short to medium stride down and “coast” for about 50 yards on the flat (practicing a relaxed running form). Don't race other runners, and fine-tune your own downhill technique as you stay under control.