Cross Country – diet, hydration, & sleep….. ESSENTIAL TIPS

Aug 12

Runners ask a lot of their bodies, especially those running cross country in high school or college. Many record high mileage plus additional time with strength training or cross training. But if they don’t get the proper nutrition, they are at high risk for dehydration, injury and anemia—not to mention poor performance. If you’re a cross country runner,...

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Opening Meet Information: Abington XC Invitational

Jul 14

Abington XC Invitational    Saturday, September 7th Abington, Pennsylvania   Our bus will leave EXACTLY at 7:00am – this is a 95 minute trip  If we get there with enough time to settle in and stretch, there is a possibility that we will enter some people in the novice 1.86 mile (3k) race; however – everyone should be going to the meet...

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Do you have what it takes to earn a Golden Shirt ???

Jul 12

  These will be presented at our first official practice on August 19th. This is a traditional award for Secaucus HS cross-country. We will also be taking a picture to post on our Team Website, Team Twitter, and also e Secaucus . The requirements for the award are: Runners from the boys and girls squad with top mileage that is deemed “as above and beyond” in...

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Important – Summer Training: Core Training Planks

Jul 01

On Captain’s Practices (Tues/Thurs if you are not present) this work out “5 Minute Plank” is to be automatically included in your summer training plan. Follow the diagrams. You can use a watch or simply county slowly 1-30 (for a 30 second stage) or 1-60 (for a minute stage). There is no stopping you from doing this on other days as well. The more...

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Stretching & proper warm up/warm down is as important as training

Jun 17

It is advisable to spend a few minutes after each run, while you are still warmed up, doing a few stretching exercises. It also essential to incorporate stretching exercises into your warm-up routine before racing or workouts. These can help in the following ways: Maintain flexibility. A muscle is like a rubber band. The more flexible a rubber band is, the further...

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Starter Strength Training for Women Runners

May 27

This program is a must for our girls team. It is to become part of your daily program until pre-season running...

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6 Amazing Core Exercises

May 27

Strength Training for Runners: Become a Better Runner with These 6 Bodyweight...

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