How can i get in shape for cross country running?

I'm planning to join the cross country team next year and I was wondering what I could do to build endurance and get faster.

by the way, is it true that if i lift too much weight I wont grow any more?

The lift too much weight is an issue that I am against. First of all squats release alot of Growth Hormones, which is responsible for puberty and growing. Others may say that it can damage the spine which would halt growing. Its not a correct statement to say you wont grow. If anything, its the total opposite. However you shouldnt start weight lifting until puberty starts (14 years +). Since the bones are still developing, its not wise to bodybuild or weight lift. You can however get the techniques down and still gain strength, but strength shouldnt be what you are gearing towards.

As for cross country, do cardio for endurance. Exactly what type of events are there? Is it all endurance type of events? If its a 40 yard dash or something like that, then you would focus more on ballistic training, which involves weight training as well as calisthenics (body weight exercises).

As for cross country, do cardio for endurance. Exactly what type of events are there? Is it all endurance type of events? If its a 40 yard dash or something like that, then you would focus more on ballistic training, which involves weight training as well as calisthenics (body weight exercises).

I'm going for long distance running. Around 3-5 miles.

I was a long distance runner in high school and ran for the #2 ranked team in the state of Oregon. Then I ran for a year at Oregon State University, so distance running is my background in sports. I grew up playing a bunch of sports, but all of them like soccer and basketball required endurance running and I became quite good at it.

Have you been running for a while, or new to cross country?

If you are new, I would first start out by running 3-5 miles a day to build up some endurance. Try to get runs in for 30-60 minutes without stopping (except for about 10 minutes into it, stop and stretch out for a bit, get some water and then get back to it).

Go at an even, comfortable pace. I think I ran 6 days a week and took a day off. For a while I ran 7 days a week but had some "easy 3-mile days" and some longer like maybe 10 miles or more.

I assume you will be competing in a 3.1 mile race (5k)?

After a week or two of the 3-5 miles to build up a base, take some runs a bit longer 7-10 miles, or break them up into two 5-mile runs during the day.

Try to get 5 good running days in a day or two of rest or make one of those rest days a 30-min jog.

Start to increase pace and terrain after a while. Run on some hills, some trains, do some speed work as well as even-paced work.

You will need to do some sprints too but not until weeks of base endurance building has taken place. In cross country there are many times to sprint, not just at the finish like. When you sprint near the top of a hill you can "break away" from others who ease up on the hill, then on the way down they get to the top and see you waaaaaay ahead of them. It breaks them physchologicially and it will be hard for them to catch you.

Drink a lot of water, do a lot of stretching between and after workouts. Eat a lot of fruits and veggies and foods that will not upset your stomach before funs. Eat a lot of carbs, you'll need energy.

For motivation and inspiration watch the movies "Without Limits" or "Prefontaine". PRE was my #1 hero during my late high school and post high school career and his inspiration propelled me to set Academic records at my college and assisted my bodybuilding intensity, drive and determination. PRE has been a guiding force in my life and I wouldn't be doing what I'm doing now if I wasn't inspired by his legacy. Meeting his parents a few years ago and watching a tape of his last race with them was more powerful than I can describe and after that, nothing could stop me in anything I did and it was a great feeling.

If PRE doesn't do it for you, find someone (doesn't have to be a runner) or something that inspires you to no end, something that drives every part of your being.

Best of luck, running is a lot of fun.....I just set down my running shoes and picked up barbells and that is what I do now....but running got me here.