Nutrition Is Important

Nutrition for Cross Country Success

Becoming great in anything—especially running—requires discipline in all areas of life. For endurance sports like cross country, one of the most important areas is nutrition. If you want to get the most out of your body, you need to give it the right fuel so you can train hard, recover well, and perform at your best.

The habits you build now will carry you through not just this season, but your entire running career. Here are a few key principles to help you maximize your training and racing.

1. Set a Routine

Your body thrives on consistency. Eating and drinking similar foods at consistent times each day helps your body know what to expect and when.

• Plan your meals and snacks around your practice schedule.
• If practice is later in the day, a healthy snack after school may help keep your energy steady.
• On days when practice is right after school, avoid eating too much right before so your stomach isn’t working against you.

Find what works best for your body—and once you figure it out, stick with it.

2. Choose Quality Foods

No coach can give you a one-size-fits-all meal plan, but every runner knows the difference between fueling foods and junk foods.

• Prioritize fruits, vegetables, lean proteins, whole grains, and healthy fats.
• Limit heavy, greasy, or sugary foods—especially the night before hard workouts or races.
• Save treats for times that won’t affect your performance.

Remember: the fuel you put in determines the energy you get out.

3. Eat Enough

Running burns a lot of energy—especially in hot weather and during high-mileage weeks. Underfueling not only slows you down, but it also increases your risk of injury and illness.

• Don’t skip meals.
• Drink water consistently throughout the day, not just at practice.
• Listen to your body—if you’re constantly hungry or waking up tired, you may need to eat more.

Your training is designed to push you and help you improve. To benefit from it, you must fuel properly.

4. More Than Just Running

Being a successful cross-country athlete isn’t just about logging miles. The little things matter:

• Nutrition
• Hydration
• Rest and recovery
• Following the training plan

If you take care of these areas, your running will take care of itself.

5. Lean on Your Team

If you’re unsure about how to fuel properly, talk to a coach. Encourage your teammates and hold each other accountable—because when one person is better, the team is better.

We’re all in this together. Let’s fuel smart, train hard, and race strong.

Let’s go, Trojans!