Transitioning from high school to college running is a challenging yet rewarding journey. If you’re an XC or track and field athlete with aspirations of competing at the collegiate level, here are five essential tips to help you get there.
1. Be Consistent
Long-distance running is all about building your aerobic engine. Unlike other sports, taking weeks off at a time can significantly reduce your fitness levels and ability to perform at a high level. The best way to improve over a long period of time is to have consistent training, such as structured mileage, go-to workouts, and a stretching routine that works for you.
For middle and high school athletes, mileage is often a controversial subject. Running between 40 and 50 miles a week in high school can prepare you for the next level while giving you an opportunity to be successful in your area. A teammate once told me, “20 good workouts are better than 15 great workouts and 5 horrible workouts,” and I think that’s a great lesson for training. If your body can’t handle 50 miles a week in high school, only run 35 miles, but do that every week. There’s no point in running more miles if your body isn’t ready, and it results in more time in the training room.
2. Stop Looking at Times
One of the most toxic aspects of our sport is the emphasis on timing. Yes, college coaches focus on times when recruiting, but it’s important to remember that you are more than just a mile or 5k to your future teammates. Throughout high school, I obsessed over hitting the standards for the top schools on my radar, which inhibited my ability to enjoy my final year of high school running because every race became about racing the clock.
The truth is, our sport is about competing against one person: yourself. The minute you start worrying about external factors such as other runners, the clock, the weather, etc., you have already lost. My best races were always when I enjoyed the sport I loved and didn’t concern myself with things I couldn’t control.
3. Recover Properly
Running is not like any other sport. The physical and mental demands are unlike anything else, which means recovery is super important. In high school, recovering is more difficult for long-distance runners because you have so little time. Between long school days, practice, and homework, there isn’t much time for anything else.
The most important aspect of recovery is sleep, which allows your body to release hormones that aid in the recovery process. To fully recover for the next day, aim for 7-8 hours of sleep each night. The key to enhanced sleep is having a consistent bedtime that allows your body to adjust to its circadian rhythm.
4. Have a Wide Range of Ability
One underrated aspect of the recruiting process for distance runners is the ability to compete across multiple distances. If you’re running the 2-mile, you don’t need a 400-meter hurdles time, but you should compete in the 800-meter and up. This will give you the opportunity to build speed work into your aerobic engine, which can only help you over longer distances.
Cross-country coaches are primarily evaluated based on 5k and 2-mile times, but being versatile is something that should not be overlooked.
5. Learn How to Have Fun When It Hurts
Distance running is a demanding sport, both physically and mentally. During times of pain, it’s important to understand why you do the sport. At its core, distance runners have a love for running because there’s no other feeling like it. Learning how to enjoy the sport on the hardest days is a valuable asset.
The reality is, no matter how much you love it, some days you’re not going to feel like it. Finding a group to run with on those days is super helpful, and finding something to enjoy on those hard days is invaluable. Fortunately for me, I’ve been surrounded by amazing people throughout my running journey, which has made the sport much more enjoyable.
Last Thoughts
Running at the next level is extremely challenging but rewarding. Through the entire recruitment process, remember to have fun and embrace the process. Best of luck!
For more resources and to find a private coach, visit Athletes Untapped.
