By: Ian Kim / Runner’s World Magazine   Walking or running through the summer doesn’t have to leave you feeling wilted. Here’s everything you need to know. Because of the heat and humidity, most people wouldn’t pick summer as their favorite season for outdoor exercise. Spring or fall normally wins that honor. But summer does have a lot going for...

Why I Run A question i get a lot from my friends who don’t run is, why do you run? Truly I don’t know the answer to this question, maybe I do it because it feels amazing when i come back from a six mile run and still want to go out and do more and go harder after that run, maybe it’s just to stay in shape, or maybe it’s because of the...

“I remember feeling awful, but afterward I felt so accomplished” I remember going to my older brother’s cross country meets as an elementary student and never understanding why someone would put themselves through so much pain. People would walk up to me and ask: “Are you going to run cross country when you get older?” and I would always snort and tell...

“It will always be worth it in the end”   <img src=”https://static1.squarespace.com/static/578c07f3d1758e37cc71f248/t/57965783b8a79bea7bdc1044/1469470602273/”&a Freshman year I was considering playing soccer with one of my friends but he backed out and one of my other friends told me to run xc with him. I...

  I pulled a few stories from a site called Ovals and Trails. There were some really inspirational writings from high school runners. Thought it was something worth sharing with everyone. This is the first one of 4:     To my teammates:     <img...

  This article was in NJ Milesplit (6-13-18). Those of you who have been on the team might even get a little chuckle here because you are going to think I wrote this, but I didn’t. This is a great rundown of what to do / not do before and during your summer training. Everything in this article will be covered in our training program. So please read this and...

Official Team Practice Schedule to Start the 2018 SHS Cross Country Season The REVISED schedule below is the start of our official season. These dates are not optional – Everyone is expected to be there and all paperwork and physicals taken care of well in advance. Miss the team time trial or a majority of these practices without cause, and you will not be...

Take a peek at Runner’s World list of 30 of the best food for runners !...

Diet, Nutrition, Hydration I came across this menu of useful items from another team web site. Thought it was worth everyone taking a look at. I can’t emphasize how much of a difference a healthier diet and proper nutrition and hydration can not only allow your body to build properly for distance, but also to recover, and very possibly avoid many unnecessary...

On the days that this work out “5 Minute Plank” is designated on your summer training plan, follow the diagram below. You can use a watch or simply county slowly 1-30 (for 30 second stage) or 1-60 (for minute stage). There is no stopping you from doing this on other days as well.  ...

Let’s first start off with what Core training is not. Most people associate Core with just doing abdominal exercises only. The Core is much more than the abdominals. The Core begins at the neck continuing all the way down to your pelvis primarily down the center of the body. It is mainly all the muscles attached to your spine and trunk. This includes Shoulder, Upper...

Article written by Coach Ponsonby / taken from NJ Milesplit. Coach has been working with world-class middle distance and distance athletes for over a decade now. Ponsonby has overseen the success of multiple NCAA, World and Olympic champions, including Silver Medalist Leo Manzano....

    The picture above represents the only piece of equipment that you are responsible for. Make sure your decision in running shoes is a very good one. Don’t pick a pair of shoes because they look stylish or they are on sale. It has to be a solid shoe, well padded inside, good sole and heel, and it must fit you properly and be comfortable. You get what you pay...

 Take a break First of all, if you have had a long and tiring track season(s), it is most important to consider taking a short break – about 3 or more weeks, or whatever you believe your body needs! You want to allow your body to rejuvenate physically, and also mentally, from the intense work of the track, so you enter the cross country season with a fresh...