Cross country advice and tips?

hey this is my first year of running and i have to run two miles. right now i run it in 16:45 and i know thats really bad. i have my first meet on monday and i want to get my time down to 16 minutes. o! and im in 7th grade. so any advice or tips would be great!


Cross country advice and tips?
I always get a PR (personal record) because i run with someone else.








Is there anyone on you're team that's a LITTLE bit faster than you?





If there is, try and run with him/her. You wont notice yourself speeding up, but if you just try and stay next to the person, your times will get better.Cross country advice and tips?
since your only in 7th grade,


your not fully developed yet


later on when you get to high school you will grow


and last longer and be much faster


but for now,


just always train with the team


if you really want to be good,


run by yourself for about thirty minutes


also run right


keep head and shoulders straight


DONT CROSS ARMS


keep arms straight wen running for mor air to lungs


breathe in through nose and out through mouth


pace yourself so your not too tired


and near the end


increase your speed up a bit


but always keep pace


dont get out of breath right away


you will get better


trust me
I'm in cross country to! But i'm an 8th grader.ok hmm... During the day don't eat alot of fatty food. Eat fruits and vegetables the day of your meet,and drink at least two bottles of water before it. When your running, you want to use your arms alot. DOnt keep them to your chest, you want to move them like your legs. It makes you go faster.. more momentum. Also you dont want to breath just through your mouth, I usually just breath through my nose and thats it, but you can also breath in through your nose and out your mouth. It doesnt make you as tired as just your mouth. When you start running, you don't want to go to fast, you want to start out at a reasonable pace. Don't let the people passing you want to make you go faster. When i run, I usually start at the end because everyone trys to hard in the beginning. I eventually get to the front. You always want to have a good fast finish you run as fast as you can at the end of the race... thats all. Good luck! oh yeah i run a 7 minutes mile..and i may not be the skinniest girl here, but that doesnt matter. you try your hardest.. and you go girl! wooo!
Honestly the best way is to practice. I did track in Middle School and High School. I always ran a mile in the morning and at night. I also ran 5-6 miles during practice. The best way is to get up early and run and if you already do that run a little further then normal and make time to run at night. This is going to help build up your endurance.
i always tell myself that i really really need to go to the toilet and it makes me run faster. lol





hope this helps :D
practice - do not overdo
run of your free time. run with a sweatshirt because when you run without one you will be less tired.