Check out:

- www.runnersworld.com

5 Tips for a Great Cross-Country Season

Follow these 5 tips to get the most out of your season 

1.Warm-up and stretch before each run, then warm down and stretch afterwards.

2.Don't race your teammates every day. Save the really hard efforts for the races.

3.Run 4-6 100 meter sprints after your easy day workout.

4.Don't do weight workouts on interval days. Intervals tax the body enough.

5.Build your endurance with easy long runs in the preseason and early in the competitive season. Then cut down the miles, maintaining quality sessions in mid-to late season.

The Biggest Fitness Blunders

The top most common mistakes people make when exercising 

The American Council on Exercise (ACE) polled its trainers to find out the most common mistakes people make when exercising. At the very least, these errors undermine the effectiveness of a workout. At worst, they may lead to strain, pain, and injury.

1. Not stretching enough: Whether you're exercising aerobically or lifting weights, warm up first, then stretch.

2. Lifting too much weight: Increase your weight gradually, and you'll avoid setting yourself up for pain.

3. Not warming up before an aerobic activity: Don't set the treadmill to your fastest pace as soon as you step on. Gradually increase your speed.

4. Forgetting to cool down: Before you head for the showers, cool down by doing some light activity, such as walking slowly. Then stretch your muscles to improve their flexibility. You're actually getting them ready for your next workout.

5. Exercising too hard: If you've skipped several workouts, don't try to make up for lost time in one session. You're only setting yourself up for soreness and possible injury.

6. Drying up: Drink water -- lots of water -- before, during, and after your workout.

7. Wimping out: While you don't want to push yourself too hard, especially if you're just starting an exercise program, you need to work intensely enough to get results.

8. Jerking the weight: In strength training, you control the weight. Make your moves smooth. If you jerk when you lift, you need a lighter weight.

9. Pigging out: If you're at the gym for less than 2 hours, you don't need to supplement your meals with sports drinks and energy bars. A healthy, balanced eating plan and plenty of water will cover your nutritional bases.