Moravian Academy Cross Country Summer Program - 2008

Before you start your summer vacation I would like you to start making plans for the cross country season.   

Please contact me at reesmanw@hotmail.com or reesmanwc@epix.net.   You can also call me at 610-863-6334.   

Moravian Academy is not like most schools, our students seem to be on the go all summer long and it is impossible to plan runs as a team when school is not in session.   It is through e-mail that I can update you or your parents with any information you may need.

Summer Running Tips

1. Running with a friend can be a huge motivational boost through the summer months.
2. Be sure you have good running shoes, which fit properly.    Aardvark Sports Shop in Bethlehem and Stroudsburg, and Finish Line Sports in Emmaus all give discounts to high school runners.
3. Stretch after a  5 minute warm up run, and again at the end of the workout.  Stretching will increase flexibility and help prevent injuries.
4. Drink water all day long and eat properly to avoid dehydration and fatigue.
5. Run on a soft surface when possible.   Pavement takes it toll on your legs over a period of time.   Also, running up hill is good for you but running downhill can be hard on your legs.   Over the summer go real easy on the downhill part of the run and walk if your legs feel sore. 
6. I don’t believe that the numbers of miles you run make you a better runner.   It is the quality of the run that counts.   Practice good running form and stay with the chart.   When you get to the end of the chart I wouldn’t go higher than an hour run.   Don’t worry about speed workouts just get a base for the season.   If you over do it now you won’t have anything left when it counts .
7. Last, if you do have sore legs or hurt in any way back off the running and do some cross training.  You can lift weights, bike, or swim until you feel better.   Get in touch with me if you have any questions.

If you decide to lift weights this summer, I would focus on the upper body.   The running is all you need for the legs.

Good running form includes :   

1. Keep your body in an almost upright position, squaring your shoulders, and holding your head level.
2. Drive your arms and legs in the direction that you want your body to go.
3.  Find your own natural stride.   Don’t over or under stride, and no bouncing when you run.   Make sure you lift your knees.

Summer Running Chart

This is a three-month program for new and returning runners.   Some of you can start higher than week one and skip some weeks, whereas others may need to repeat weeks.   Use table 7.1 as a guide.

Directions:  Schedule the running days as you please, but don’t try to run more than two days in a row or to take more than one day off between runs.  Fit the normal days’ running into at least a half hour session, walking the remaining time.  Extend the run on the big day each week by 5 to 10 minutes—or an extra kilometer or mile.   Run the scheduled amount all at once or in shorter intervals.  Include some physical activity  such as walking, biking , or swimming on the nonrun days.

Table 7.1  Getting Started

After week 13 on this chart you can add to the pattern of adding 5 minutes per run every two weeks and adding 5 minutes to each normal and big day run.   Don’t run over the 40 minutes per day, you don’t want to break down early in the season.

Be sure you have good shoes and to stretch after each run.   Stretching after a run is very important. Don’t skip it.