Junior High Cross Country News

Hello Penn Manor Cross Country Families,

With school finished for the year, Cross Country coaches begin to focus on preparing for the season ahead. In this unprecedented time, we are still waiting for direction from the Governor, PA Department of Education, the PIAA, and our School Board, as to what our season will look like. We will communicate new information as soon as it becomes available.

Since we are unable to offer voluntary practices right now, I have some suggestions below to help you build endurance and develop as a Cross Country runner.

First and foremost, make sure to hydrate (water is best) before and after you exercise to avoid dehydration!!!

Stretch before and after you run to prevent injury. We begin practice with Dynamic Stretching and end with Static Stretching. There are many resources on the internet to give you suggestions. We will develop a more specific routine when we are all together.

It is important to train 3-4 days a week right now. The goal is to run/walk for 20-30 minutes. When you prepare to run, remember that our focus (coaches included!) is on the beginning stages of training. This means that you will allow your body to ease into the workouts over the next month. The conditioning you do now will prepare your body for more challenging workouts and longer runs later in the summer.

Core workouts, another integral part of our program, develop strength and efficiency in runners. Here is a sample Countdown Core Workout that you can try (we will build on this throughout the season): Start with the number 5, which means you do 5 of each exercise in the set, then you go to the number 4 and repeat the same set of exercises, move to the number 3, etc. Here we go! 5 Jumping Jacks, 5 Push Ups, 5 Squats (no weights), 5 Crunches, and 5 Jump Ropes…keep going all the way down to 1. GOOD LUCK!

As always, if you have any questions, please contact me at andrea.kramer@pennmanor.net.

I will send additional training suggestions every few weeks. In the meantime, enjoy your summer and stay well!

Coach Kramer

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