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Before you begin training in cross-country, be sure to revisit the basics on staying flexible and well stretched. Don't forget to warm up before heading out, and to warm down. You might also like to include some minor weight training and some cross-training such as swimming, cycling, and walking, as these will work other parts of your body as well as giving you a break from running but still providing you with exercise and stress relief.  Additionally, if you're not already running, speak with your doctor about taking up this strenuous sport if you have any fitness concerns. If you're in bad shape, don't give up; just take it more slowly and be very kind to your body as you get used to the running and exercises. The beauty of running is that you will gradually improve your fitness and stamina.  Do push ups and sit ups every day. This will strengthen your upper body, which is also vital in a race. Start with fifteen push-ups and twenty-five sit-ups and work your way up. You may discover that your calves and hamstrings get a little sore if you're not already a seasoned runner. This is a good thing; it means that you're working the muscle in a way it's never been used before. This is similar to when you go to the gym after a long absence and do a complete weightlifting workout. Of course your muscles will be sore, but that isn't a bad thing! You might want to consider cutting back a little if they are especially sore. Your fitness as a cross-country runner also depends on what you're eating. Be sure to eat healthy foods and to provide your body with the high energy input that it needs for running. It's also helpful to eat smaller meals, but eat more frequently throughout the day (maybe 6 - 8 smaller meals every 2 to 3 hours).  Cut down or cut out the fast foods. They provide empty, non-nutritious calories that don't give long-term energy. Instead, fill up on the complex carbohydrates. Eat lots of veggies, fruits, whole grains, and drink water. Also, get plenty of high quality protein. Before a race, eat lightly. It is recommended that your meal be 2 to 3 hours before a race, and 1 hour before training. Eating any closer to a race can cause you to cramp up. Drink 230 to 460 ml (8 to 16 fl oz) of water or a sports drink an hour before running.  Read up on sports nutrition. It's a complex area with lots of ideas but only you know your own body's needs and can make the right choices for fueling it. Do some research and trialing to see what energizes you the best. Once you've trialed the terrain for a bit and become used to running on all sorts of different surfaces, focus on little goals and big goals to help build up your resilience and endurance.  Set a big goal. Now that you've started, it's time to focus on your first cross country race. Which one will it be? Choose one that is coming up and start working toward it. Start adding one long, hard run to at least one day a week. Do your best to keep running without stopping over a long period of time, such as an hour or two and build it up. Weekends are best for this, although you can also make good use of evenings during daylight savings in the warmer months of the year. Continue training by observing the easy day/hard day routine. No matter how experienced a runner you are, training should not consist of all hard days. Your motivation and your body will soon wear out! Instead, implement a system of training that allows for some days where the runs are easy and other days where you really push yourself. As a beginner, slowly build up to harder training days. Keep a training log. This will help you to keep track of your running progress and will enable you to note when it's time to switch up your training to its next level. Look online for training program ideas. There are different training programs suggested by different coaches and cross-country runners. Tailor these to suit your local environs and personal needs. The key is to increase your ability gradually and to ensure that you have covered all the bases including different terrain, inclines and declines, all-weather running, increased stamina and speed, and ability to push yourself just a little further every time.

summary: Remain flexible. Eat for best performance. Set goals. Do some research.


Summarize the following:
A very easy trick to start implementing when you're ordering fast food is going for a kid-sized meal.  These mini meals are an easy way to stick to smaller portions and fewer calories.  Choosing a kids-sized meal can save you 200-300 calories.  And you're not missing out on the "good stuff."  Most kids meals still come with similar products to the standard menu options.  In addition, many fast food restaurants offer a side or small piece of fruit. Choose small sandwiches as well.  Ordering a "double hamburger" or even a "triple burger" will have 2 or 3 times as many calories as a single patty burger. Also skip the option to super-size your meal or make it a "large".  Even though it seems like a great deal, you're just adding more calories and fat to your overall meal. Many fast food restaurants are now offering many more foods outside the typical burger and fries.  Salads are a newer choice that may offer you a little extra nutrition and save you some calories.  Salads are a great choice because you're including a serving or two of vegetables which are naturally low in calories. Do watch out for high calorie toppings and dressings.  Items like bacon bits, cheese, croutons or fried protein (like fried chicken) can really put the calories over the top. Read nutrition labels (if available) to help you identify if a salad will be a healthier option or not. Choose salads with grilled protein, low-fat dressing on the side, and a lot of fresh vegetables. Sandwiches and nuggets are a popular option at fast food restaurants.  Choose the best option to keep your calories moderate.  Try out a snack wrap.  Many restaurants now offer small wraps with a piece of grilled chicken inside.  They're low in calorie (about 300 calories) and small which is perfect for portion control.  Most fast food restaurants offer chicken nuggets.  A 4 or 6 piece order is actually somewhat low in calories - about 200 calories.  In addition, some restaurants offer grilled nuggets for an even lower calorie count.  Stick to a plain hamburger or cheeseburger.  When you don't have multiple patties or toppings, these sandwiches are actually moderately low in calories - right around 300 calories.  If you have the option, do half of a sandwich instead of a whole sandwich and pair it with a side salad or a piece of fruit.  Also ask for whole wheat bread if it's available. If you're ordering a sub, try going for a whole grain bread and ask to make it "lower carb" by scooping out some of the doughy part of the bread. Divide your meal into two or three smaller portions, and bring some of it home to eat the next day. Another easy way to automatically make a fast food meal a bit healthier is choosing grilled or baked items over fried items.  Studies have shown that fried foods are not only higher in calories and fat but can also raise your risk of heart disease and type two diabetes if eaten regularly.  Choosing a grilled option can save you 100-200 calories per sandwich.  Instead of the fried chicken sandwich, opt for the grilled chicken version instead. Fast food restaurants are known for a good breakfast.  Plus, many serve breakfast all day long.  Choose a better meal to start your day off on a good foot.  Breakfast sandwiches and wraps should be simple.  Stick with an egg, cheese and a lean protein like ham or Canadian bacon.  Or choose a sandwich with egg whites only.  Try to avoid sandwiches on croissants, bagels or made with sausage or bacon. Another great breakfast option now available is oatmeal.  Watch out for the added brown sugar, but a few nuts or dried fruit is OK. If you're interested in something cold, try fruit and yogurt parfaits.  These offer a little protein and fiber and are a great breakfast option.
summary: Go for kid-sized foods. Go for the salad option. Choose a lower-calorie main dish. Always go for grilled over fried. Build a better breakfast.