It’s (Almost) Cross Country Season!

The best time of year is almost upon us. Soon, we’ll be running on grass, weaving through trails, surging up hills, maybe even leaping over mud pits or snow banks. And of course, plenty of pasta parties. Get ready, it’s time for XC!

Cross country is a long season - some of you might still be racing in early December! That’s why it’s crucial to approach this end-of-summer and preseason training period the right way, setting yourself up to peak when it matters most. In today’s newsletter, Coach Austen goes over a few quick reminders on what to focus on now to lay the groundwork for a strong fall season. He also provides core and strength routines that can supplement your running - feel free to screenshot and try them out!

How To Have A Successful XC Season

6 Simple Tips from Coach Austen

Summer training is all about routine and consistency. The habits you build now will carry you through the season, and could make the difference between an okay race and a great one. Here’s how to set yourself up for success in the fall:

1. Consistency Is Enough

You want to enter the season with good mileage under your belt, but avoid stacking on too much distance or packing your schedule with hard workouts. Running consistently is often enough preparation for the early weeks of cross country. Feeling healthy and like you have room to grow is better than being super fit.

2. Dial In Your Sleep & Nutrition Routine

Get a good sleep schedule and eating routine in place before the season starts. Your recovery is key for crushing those big workouts and adapting to the training load that will lead you to peak in the late fall. Build good nutrition and sleep routines now so you can be on top of recovery right from the start of the season.

• #1 Rule For Nutrition: If you’re hungry, eat!

• How To Fuel: Big plates of food! Carbs are most important, second is protein. If you can get a protein shake most days, that works great.

• Electrolytes: Take them daily, especially in the summer heat.

• Sleep: Aim for 9 hours of sleep per night.

• Extra recovery: Try an Epsom salt bath if you’re especially sore.

3. Strides, Strides, Strides!

Add strides to your weekly runs. They’re the easiest way to stay sharp and develop race-day turnover without adding unnecessary stress on the body.

4. Be Fearless!

For those early season races, go out hard! Give yourself a shot and see where you land. You don’t want to finish with gas left in the tank!

5. Core Strength Pays Off

A strong core supports efficient running form and helps prevent injuries. Try this circuit a few times a week:

Do each exercise for :30 seconds.

• Crunches

• Butterflies

• Sit-ups

• Scissors

• Glute bridge

• Toe touches

• Russian twists

• Side planks

• Penguins.

6. Build Strength Through Ancillary Work (Advanced Athletes)

If you’re ready for more, you can add a basic strength routine alongside your core work to make your body more powerful, durable, and injury-resistant. Here is one of the strength routines I use with my athletes:

Day 1 (3 sets x 8) 

Block 1

1. Trap Bar Deadlift

2. Box Jump

3. Single Leg RDL

Block 2

1. Weighted Lunges

2. Ball Squeeze On Wall

3. Pull-ups / push-ups

Day 2 (3 sets x 8)

Block 1

1. Deadlift (or back squat)

2. Kettle Bell Swing

3. Bulgarian Split Squat

Block 2

1. Side Lunge with Kettle Bell

2. Step-ups with Weight

3. Curls / Bench Press

⚒️Work 1-on-1 with Coach Austen⚒️

Coach Austen is a professional distance runner for Tracksmith who specializes in the 1500m/Mile. He currently trains in Boulder and is an assistant coach for Boulder high school. Austen’s priority as a coach is consistent progress and long-term development. Reach out today if you’re interested in working with him!

Fall Marathon Plans 🍁🏃‍♀️

Cross country season means it’s also fall marathon season! If you’re eyeing a marathon in the next few months - whether you want to complete your first one or go for a big PR - grab one of our training plans! Take the stress out of wondering how much mileage to run, what workouts to do, or how to taper properly, and follow a structured plan expertly crafted by our elite coaches. Check out our full library of training plans by hitting the button below!

Reach out to us via email ([email protected]) or DM us on Instagram if you’d like us to recommend a plan that’s right for you.

Ask The Coaches

You asked, we answered! See below for Coach Austen’s response to a question submitted in last week’s newsletter. If you have a question, you can submit one through the poll at the bottom for a chance to be featured in next week’s newsletter!

“With HS XC season officially starting soon, what are 3 tips kids can utilize when academics-athletics-family-friends balance gets tricky?” 

Answer From Austen: I’d say keep a planner / calendar! Stay organized and plan ahead. Schedule downtime with family and friends

Make a priorities list of the most important things they have going on, and always start with the most important thing and spend the most time there. For XC kids, it’s sleep, eating, and classes. But remember to still have fun! Can go to movies but just don’t stay out too late, can go to a Halloween party but make smart choices!

Have teammates keep you accountable. Make it known the goals of the team and individuals and talk about them often together