Marathons & Cross Country

Try running through fire, swimming in freezing water, wading through mud tunnels, and crawling across barbed wire, all the while being distracted by fire machine-gun blanks, thunder flashes and smoke bombs.

The day before a 5K race can be an exercise in stress as you wonder what to eat and drink and when to do it, as well as about the race the next day. This video should help alleviate the first concern by giving you tips on what to eat and drink in the 24 hours leading up to a 5K to ensure that you are as well-nourished and hydrated as possible for your race.

Dave Campbell shares some tips to speed-train for marathon running. All runners should develop their speed-skills to enhance recovery and as well enhance efficiency. As a warm up, start an easy run, do some active stretches and drills like low-skip, high-knees, butt-kickers to emphasize different parts of the running form. You can also do short fast sprints to emphasize perfect form and technique. After an extensive warm up, you would run 800 at a prescribed pace and then jog a 400. Being...

This video demonstrates how to do a wet foot test and how to choose running shoes with the results of a wet foot test. The wet foot test is simple. Get your foot wet and place it on a piece of heavy duty paper which will create a foot print. The foot print shows what type of arch you have. There are three types of arches: high, medium and low. High arches require a lot of cushion for running. Medium arches require a reasonable amount of cushion for running. Individuals with low arches or flat...

This shows how to loosen up the laces of shoes with an over under technique. It is important to not have any pressure points and discomfort. The first lacing is over at the end then it is moved under the eyelet and makes a cross under. Then it is alternated back over and under. The show is then tied up normally on top. Because the show is not laced on the underside it gives more room for the person wearing the show. This technique for lacing is especially helpful for those who have a high...

Seems like it should be easier, but running downhill takes as much strength and control as running on the incline. Pick up the technique and you'll pick up your race time. You will need properly fitted running shoesrunning socks, and comfortable, supportive athletic clothing. Lean forward and lengthen your stride.

Check out this instructional cross country video that shows you how to properly replenish your body and recover after a race. The right recovery will mean a bright future for your relationship with running. This tutorial provides some tips on how to stay healthy and fit in the hours, days, and weeks after a race.

Check out this instructional cross country video that demonstrates how to eat properly so that you love running more. Because every runner is different, develop a nutrition plan that works for you. Experiment to find out what meals work best for you. Check out this tutorial that provides tips on eating properly to enhance your running workout.

Check out this instructional cross country video that shows you how to increase core strength so that you love running more. A lot of people underestimate the importance of a core strength routine. Your core muscle groups consist of your abs, lower back, glutes, and obliques. Improving your core strength does several things to make you a better runner and avoid injury.

Matt Fitzgerald on the difficulty of Marathon pacing. Pacing yourself in a marathon is an extremely difficult task, even if you're a competitive distance runner. The important thing for your first marathon is to finish without focusing on time. Learn some more tips to pacing yourself when running a marathon with Matt Fitzgerald.

Check out this instructional cross country video that demonstrates how to perfect your running form on hills. Running uphill and downhill is certainly a fine art. Just follow the tips to improve your up and downhill running form (remember to maintain form on gradual hills): land on balls of feet, take shorter strides, arm carriage tighter, keep chin slightly down, stand tall through chest; don't over-stride, pelvis tucked forward, lean slightly forward, chin down. Soon you'll be running faster...

Dave demonstrates how to perfect your running technique with three easy drills. Running coaches use a wide variety of biomechanical drills and skills to enable the athlete to run more efficiently. Practice the following three drills to improve your running technique: run like a waiter/waitress, pelvic tilt, and baby steps.

Six-time Ironman Champion Dave Scott teaches proper biomechanics for endurance runners. Check out this instructional cross country video that demonstrates a few techniques that can improve your running form. Just follow these biomechanics tips: head looking straight forward, shoulders relaxed and low, elbow flexion of 80-90 degrees, hands come up to lower breastbone, pelvis tucked under hips, avoid heel strike, foot lands aligned with chest.

Check out this triathlon instructional video that provides a few tips on how to improve your T1 time by mastering Dave Scott's technique by transitioning from swim to bike faster. Polish your transition by trimming seconds and even minutes to your time by following these steps: Dorsiflex ankles at end of swim, peel wetsuit down to waist, slide hands down around heel, sunglasses nad helmet ready, and cycling shoes attached to pedals, and start ride with feet on top of shoes. Make sure you have...

Check out this how-to video to practice strides for marathons or cross country. Listen up or turn up your volume.

Check out this how-to video to prepare for a marathon or cross country running. Just skip the right way. Always relax.

Do a running backward drill to improve your biomechanical form. This drill works your glutes and hamstrings. Check out this how-to video for advice on improving your marathon and cross country performance.

Do a grapevine running drill to improve your form. Watch this how-to video to improve the biomechanics of your body. This is good for marathons and cross country.

Do a high knees running drill for form improvement. This drill works hip flexers and stabilizers. Watch this how-to video for tips on improving your biomechanical form.

Sprint orienteering tips from the first event of the 2007 Sussex Sprint Championships starring Nick Barrable (Ex-British Champion). Get tips and techniques that will help you improve at the fun outdoor adventure sport of sprint orienting.

Learn how to use a circuit training approach when lifting for cross country. This is important to increase the aerobic development of the athlete.

Learn how to break away and gap the runners behind on downhill turns in cross country races.

Learn the art of running whilst in downhill conditions during a cross country race.

Learn how to take the race to a higher level of pace and surge. The surge is the answer to the pass and should be a conscious decision to change your overall pace.

Learn how to break wind resistance by drafting the runners in front of you in cross country.

Learn how to get a great start in a cross country race.

Learn about stride rapidity (turnovers), quick movement of the arms which cause legs to cycle. Doing this properly will make you more efficient when running cross country.

Learn the basics of form when running for the goal in cross country.