Cross Country Running: Training and Strategy - Buying the Correct Shoe by XC Coach

Chapter 1: Stretching and Shoe Selection
1

Introduction to Stretching and Shoe Selection
Lesson 2:
Buying the Correct Shoe
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- Buying the Correct Shoe
  A runner should buy running shoes from a respected store that can help him pick out the right one.
  Most important is the 'Training shoe.' Athletes will run in this shoe often, so it must offer a lot of comfort and cushioning.
  Another type of shoe is the 'racing shoe,' with or without spikes or with spikes that a runner can insert himself.
  A store clerk should check feet for pronation (movement of the arc), also called supernation or neutral.
  After figuring that out, only then can the clerk or runner determine what type of shoe is the best fit. It should have good arch support.
  
  Coaching Tip:
  It is very important that athletes have the right shoe. Having the incorrect type of shoe can be harmful to the feet, joints and muscles in the legs.
3

Shoe Size Matters
4

Hamstring Stretch
5

IT Band Stretch
6

Groin Stretch
7

Calf Stretch
Chapter 2: Strength and Conditioning Drills
8

Introduction to Strength and Conditioning Drills
9

Push-Ups
10

Medicine Ball
11

Stability Ball
12

Lunges
13

Karaoke
14

High Knee
15

Bounding Hurdles
16

ABC Skips
Chapter 3: Running Tactics
17

Introduction to Running Tactics
18

Form - Arms
19

Form - Stride Length
20

Running Uphill
21

Running Downhill
22

Passing Runners
23

Utilizing Flats
Chapter 4: Race Tactics
24

Introduction to Racing Tactics
25

Learn the Course
26

Correct Start
27

Pacing and Racing
28

Scoring
29

Tangents
30

Team Theory