-Run on soft surfaces(grass/trails) as much as you can.
-If you are sore, back off. Don’t run thru sharp pain. Ice areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
-Do sets of core strength work(crunches, planks, pushups, dips, etc.) at least twice each week.
-Run hilly courses as often as you can.
-Be sure you have good supportive running shoes with plenty of cushioning. We will also get new trainers when the fall season starts.
-Follow the hard/easy training cycle. Do recovery runs or cross train between harder runs or longer runs.
-Get lots of sleep and rest between workouts.
-Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
Coach Van Arkel
xcountry@drury.edu
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