Health & Training
Resources for athlete wellness, injury prevention, and performance optimization
Training Philosophy
Cross Country Training (Fall)
Building endurance and strength for 5K races through progressive mileage, tempo runs, and interval training.
Track Training (Spring)
Speed and race-specific preparation for 800m, 1600m, 3200m, and 4x800m relay events.
Injury Prevention
Warm-Up Protocols
- • Dynamic stretching routine
- • Progressive activation exercises
- • Sport-specific movement prep
- • Joint mobility work
Strength Training
- • Core stability exercises
- • Hip strengthening
- • Balance and proprioception
- • Functional movement patterns
Recovery Strategies
- • Cool-down protocols
- • Static stretching routines
- • Sleep optimization
- • Rest day planning
Nutrition for Distance Runners
Daily Nutrition
Macronutrient Balance
- • Carbohydrates: 55-65% (energy)
- • Protein: 15-20% (recovery)
- • Fats: 20-30% (hormone support)
Hydration
Consistent fluid intake throughout the day, especially during training periods.
Race Day Nutrition
Pre-Race Meal
2-3 hours before: High carb, low fat, moderate protein meal
Post-Race Recovery
Within 30 minutes: Carbs and protein for glycogen replenishment and muscle repair
Mental Health & Performance
Race Psychology
- • Goal setting strategies
- • Visualization techniques
- • Managing pre-race nerves
- • Positive self-talk
Team Support
- • Peer encouragement
- • Stress management
- • Academic balance
- • Communication with coaches
Additional Resources
Important Health Reminders
- Always consult with team medical staff for injuries
- Report any persistent pain or discomfort immediately
- Follow team hydration and nutrition guidelines
- Prioritize sleep and recovery between training sessions
- Communicate openly with coaches about physical and mental wellness