Lisle Cross Country

Dynamic warm-ups should be done before every run/race. Dynamic warm-ups are preferable to static stretching before a workout as static stretching can reduce performance when done pre-run (Chaabene, Behm, Negra, & Granacher, 2019). Static stretching remains beneficial post-run, helping to prevent post-workout stiffness.

Warm-Up Routine

Do each exercise below for 10-15 seconds.

1. Low Skips with Arms Swinging Forward
2. Low Skips with Arms Swinging Backward
3. Low Skips with Arms Crossing
4. Skip with a Spin (360°)
5. Backward Walk with a Reach
6. Backward Skip
7. High Knees
8. Butt Kicks
9. Side Shuffle - Down
10. Side Shuffle - Back (Facing Same Direction)
11. Side Shuffle with Jumping Jack - Down
12. Side Shuffle with Jumping Jack - Back (Facing Same Direction)
13. Karaoke - Down
14. Karaoke - Back (Facing Same Direction)
15. Mario Jumps
16. Quick Skip - Single Leg Left
17. Quick Skip - Single Leg Right
18. Quick Skip - Alternating Legs
19. A-March
20. A-Skip
21. B-March
22. B-Skip
23. Dribbles - Down
24. Dribbles - Back

Move to a fence, tree, post, or teammate for these final exercises and do them eight times each.

1. Bent Knee - Forward/Backward
2. Straight Leg - Forward/Backward
3. Horse Paw
4. Straight Leg - Side-to-Side

Strides

A stride is not an all-out sprint but rather a gradual build-up to race pace, followed by a slow deceleration over a total distance of approximately 60m. After completing the warm-up routine, you should do 4-10 strides for 30 seconds depending on the conditions. It's important to break a light sweat before a race; on warm days, fewer strides may be necessary. Strides are effective at getting your body used to running faster speeds and helping keep your fast-twitch muscles in prime shape, as demonstrated in a study from Skovgaard, Christiansen, Christensen, Almquist, Thomassen, & Bangsbo (2018).

After a workout or race, it is important to let your body and muscles recover. Static stretching can help improve your muscle range-of-motion as well as muscle length (Cai, Liu, & Li, 2023). Cool-downs can help your circulatory system return to a resting state (Van Hooren & Peake, 2018) and contribute to your weekly mileage.

Flexibility Exercises

The following exercises should be done after every workout or race (after a cool-down). You should start by doing each exercise for 5-10 seconds and work your way up to eventually doing them for 30 seconds each. Stretch to the point were you feel slight resistant, NOT to the point of pain.

1. Arm Across Chest
2. Overhead Elbow Pulls
3. Side Lean
4. Forward Lean
5. Matty Patty's
6. Butterfly
7. Straight-Leg Toe Grab
8. Knee to Chest (On Back)
9. Knee to Chest + Ankle Pull (On Back)
10. Straight Leg in the Air (On Back)
11. Bent Leg Quad Stretch (On Side)
12. Calf Stretch (Against Tree, Fence, or Post)

Cool-Down

A cool-down isn't necessary after most runs but can be important after a race or hard workout. A cool-down can help prevent dizziness after intense running and also contributes to mileage accumulation. Your cool-down should be between 5 and 10 minutes long or a mile if you are trying to add some mileage.

Foam Rolling

Foam rollers can be used after a workout to alleviate muscle soreness (Michalak, Kopiczko, Gajda, & Adamczyk, 2024), following flexibility exercises and running a cool-down. You can also use massage sticks or lacrosse balls. An option if you will be sitting down for an extended period of time is a firefly, which you can use the stimulate blood flow in your legs while sitting or traveling.

Your core (abs, back, and pelvic floor) plays a crucial role in running. Strengthening it three times a week can lead to improved static balance, core endurance and running economy (Hung, Chung, Yu, Lai, & Sun, 2019). We will complete the following strength circuits three times a week to build and maintain core strength. Aim to perform each exercise for 60 seconds. If you can’t reach that duration initially, keep working at it throughout the season, and you should gradually build up to 60 seconds

Waterloo

1. Prisoner Squats
2. V-Sits
3. Push Ups
4. Back Hypers with Twist
5. Rocket Jumps
6. Leg Toss
7. Rocky's
8. Wrestler's Bridge
9. Crunch
10. Push Up Toe Walk
11. Prone Single Leg Hip Extension

Pillar

1. V-Sits
2. Back Hypers
3. Leg Toss
4. Wrestler's Bridge
5. Crunch with Twist
6. Feet-Up Toe Touches
7. Back Hypers with Twist
8. L-Over
9. Side-Ups (Left)
10. Side-Ups (Right)
11. Double Leg Eagles
12. Slow Bicycle
13. Beautiful Day Drill (20 seconds)

Jake Brown Core

1. V-Sit Hold
2. Leg Lifts (Center, Right, Center, Left)
3. Butterfly Crunch
4. Side-Ups (Right)
5. Side-Ups (Left)
6. Full Body Crunch (Center, Right Twist, Left Twist)
7. Bug
8. Low Reach Crunch
9. Monsters
10. Bicycle

Bataan

1. Single Leg Squat
2. Feet-Up Toe Touches
3. Push Ups
4. Back Hypers
5. Donkey Kicks
6. Rocky's
7. Side-Ups (Right)
8. Side-Ups (Left)
9. Lunge Good Mornings
10. Decline Push Ups
11. Low Reach Crunch
12. Prone Single Flexed Leg Hip Extension

Pedestal

1. Prone, Elbow Stand, Single Leg Raise
2. Supine, Elbow Stand, Single Leg Raise
3. Prone, Hand Stand, Single Leg Raise
4. Supine, Hand Stand, Single Leg Raise
5. Lateral, Elbow Stand, Single Leg Raise
6. Lateral, Hand Stand, Single Leg Raise
7. Donkey Kicks
8. Supine, Reverse Donkey Kicks
9. Low Reach Crunch
10. Crunch with Twist

Step Exercises (2x15 on Each Leg)

1. Calf Raises
2. Bent Knee Calf Raises
3. Single Leg Squat
4. Hip Hikes

Cross country can be a grueling sport, and what you eat can make a huge difference in your performance during the season. Much of the information on this page comes from the book Sports Nutrition For Endurance Athletes by Monique Ryan (2025). It may take some experimenting to determine which foods work best for you, but be sure to figure this out before our big Saturday meets.

GI Numbers

The energy you burn during running comes from three sources: carbohydrates (carbs), protein, and fat. Each source is broken down into simple sugars when you run to give you energy. Food is your primary source of carbs, protein, and fat. Carbs can be converted to simple sugars much quicker than protein and fat so they are the best option for pre-race meals and snacks. In addition, fat takes much more oxygen to convert to sugar so it is not a very good option for runners since that oxygen will be a valuable resource during a race.

While carbs are your best option for pre-race fueling, some carbs are better than others. Food can be ranked by its Glycemic Index, which indicates how quickly carbohydrates raise blood sugar levels. Low- to moderate-glycemic food converts slowly over several hours and can be helpful for a meal long before a race.

High-glycemic foods can produce a rapid rise in blood sugar and can be helpful just before a race.

Some example foods with their GI numbers are listed to the left. You can look up the GI number of any food by going to glycemicindex.com.

Remember, a high GI number means the food is closer to sugar, which means you will get energy quickly. A lower GI number means the energy will be distributed over several hours.

Keep in mind that a high GI number is not always a good thing. That quick energy may not last long, so a high-GI snack before a race is best when paired with a low-GI meal much earlier

For a single day your diet should consist of the following:

For a 100-pound runner that would mean consuming between 1500 and 1700 calories, 300 and 450 grams of carbs, 50 and 75 grams of protein and 50 grams of fat in a single day. 

Hydrating

To stay properly hydrated you should have a goal of drinking 8-10 ounces of water every hour. A drinking fountain can give you this much water in about 10 seconds.

You should drink 10 ounces of water before going to bed and as soon as you wake up since you miss time to drink while you are asleep.

It is important that you drink water every hour since you can't "catch up" by drinking more than 10 ounces of water. Your body won't be able to absorb that much water at one time.

A good way to test if you are drinking enough is the pee test. When you go to the bathroom your pee should be almost clear, which indicates your body has absorbed enough water and you are fully hydrated.

Pre-Race Meals and Snacks

What you eat before a race can drastically affect how you perform in that race. Some foods, such as dairy products, may not sit well while you are running, but it will take some experimentation to figure out what works for you.

Day Before Race: Have a high-carb dinner the night before the race that has a low to medium GI-number. This ensures it will give you energy over several hours.

3-4 Hours Before Race: Eat a light to large meal. You may need to experiment to determine if you can eat a large meal this close to a race. Focus on carbs with a low to medium GI-number again as well as hydration since this is the last major meal before your race.

1 Hour Before Race: Some runners find that eating a small snack an hour before their race will prevent them from feeling hungry during the race. If you do have a snack, avoid protein, fat, and fiber and focus on easily-digestible foods.

15 Minutes Before Race: Consuming a high GI food such as an energy bar or a sports drink can give you a quick boost before a race. Don't consume anything that is hard to digest.

Post-Race

The most important thing to do after a race is to replace lost fluids. Drinking a sports drink instead of water can help replace sodium that your body lost from sweating. It can also help prevent you from diluting your blood with too many fluids.

Your second priority should be carb replacement since your body uses a lot of energy during a cross country race. You should eat somewhere between 0.5 and 0.7 grams of carbs per pound of body weight. If you weigh 100 pounds that means you should eat between 50 and 70 grams of carbs. The list below will show you some foods with 30 grams of carbs so you can mix and match. These carbs should be consumed within two hours of your race to provide any benefit.

Protein should also be a priority, but it should make up only about 25% of your post-run intake. Protein can help muscles recover, but make sure the protein is low in fat.

Foods with 30 Grams of Carbs

The list of foods below was taken from Monique Ryan's book mentioned above. The list contains serving sizes of foods that would give you 30 grams of carbs. You can combine these foods or simply increase the serving size to reach the number of carbs you want. Always try to minimize the fats you are taking in. Fat is the least helpful source of energy for an endurance athlete.

Protein Sorted By Fat Content

The table below is also from Monique Ryan's book. You want to minimize fatty foods as an endurance athlete, but you still need protein. The foods are grouped into categories below and sorted based on their fat content.

You should always talk to a doctor or sports dietitian if you want to take supplements, but an iron supplement could help your performance if you’re experiencing more fatigue or shortness of breath than usual. Taking too much iron, however, can lead to more serious problems, so it's important not to take a supplement unless you need one and have consulted with a professional. Cross country runners will naturally experience fatigue and shortness of breath due to the nature of the sport, so it can be difficult to determine whether a supplement is necessary.

The first step in determining whether you might benefit from an iron supplement is to have your ferritin levels checked. Ferritin reflects how much iron is stored in your body. Iron is necessary for red blood cell production and oxygen delivery, which is why low iron levels can impair performance—even in non-anemic athletes. Establishing a baseline level before summer training begins can help you track whether your levels drop over time. The ferritin threshold that suggests a need for supplementation varies by study—16 ng/mL in Hinton & Sinclair (2007), 20 ng/mL in DellaValle & Haas (2011), and 30 ng/mL in Rubeor, Goojha, Manny, & White (2018). More recent research by Kobayashi, Imai, and Uenishi (2020) suggests that 40 ng/mL may be an ideal minimum for most athletes. Since every individual is different, having a personal baseline helps you detect meaningful changes. You should test at least 12-24 hours after intense exercise to avoid transient increases in ferritin from inflammation (Nolte, Hollander, & Carlsohn, 2024). 

If you need to increase your iron levels, start with iron-rich foods. Consuming vitamin C—such as a glass of orange juice—alongside meals may enhance iron absorption (Deng et al., 2023). If supplementation is needed, ferrous sulfate is often the most effective form (Rockey, 2006). Avoid calcium for at least an hour before and after taking iron, as it can interfere with absorption. As with food sources, pairing supplements with vitamin C is recommended to improve absorption. Oral iron supplements can cause GI distress, so you may need to try different formulations or dosing schedules to find what works best for you.

During the cross country season, everyone will feel sore at one point or another. You should be using our training log to track how you are feeling on each run. Cross country is a difficult sport, and you will be using your muscles in new ways so soreness should be expected. Normal soreness means your muscles are rebuilding and gaining strength. We highly recommend purchasing a foam roller, lacrosse ball, and/or massage stick to massage sore muscles. While a professional massage of the sore muscles would be the best option, it is too expensive for most to do on a regular basis. A foam roller, lacrosse ball, or massage stick is a decent substitute for a massage.

The use of ice for injuries has become controversial and its effectiveness less clear. There is evidence that the use of ice after an injury reduces inflammation, but inflation is necessary to help recover from an injury (Horschig, Sonthana, Williams, Horgan, Chiro, & Starrett, 2024). There is some evidence that active recovery methods will lead to better results when recovering from an injury (Breda, Oei, Zwerver, Visser, Waarsing, Krestin, & Jan de Vos, 2020).

It is HIGHLY RECOMMENDED you participate in our summer camp held on most days at Lisle High School. The camp is held every weekday from 6:30-8am the weeks of June 2 through June 27 and July 7 through August 1. Registration opens March 28 and you can go to schools.snap.app/lislehs to register for a cost of $150.

The camp is held at the high school Monday through Thursday, but a different forest preserve every Friday. We will be at Knoch Knolls Nature Center in Naperville, Katherine Legge Memorial Park in Hinsdale, Herrick Lake Forest Preserve in Wheaton, Blackwell Forest Preserve (Mount Hoy) in Warrenville, Danada Forest Preserve in Naperville, and Waterfall Glen Forest Preserve in Darien over the course of the summer. Check the team calendar or contact Coach Miller for details on these practices.