Staying Healthy for Cross Country Season

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Cross country season is right around the corner and high school athletes across Long Island are taking the necessary steps for preparation. This involves understanding how to properly train and eat healthy throughout the year. There are many ways that you can make sure your body is in the best shape it can be for this upcoming cross country season. Movement Concepts Physical Therapy in Garden City can help you attain peak performance and get you ready for the grueling season that you are about to endure.

Exercises for Cross Country Season

There are many stretches and exercises you can incorporate into your routines in order to stay healthy for this upcoming cross country season. Doing the proper stretches and exercises can allow you to warm up and prepare your muscles for physical activity. This also plays a key role in preventing any potential injuries that could arise. Some workouts that can help you stay in cross country shape include:  

  • Speed training
  • Interval Workouts
  • Practice races
  • Hill training

All of these exercises will help you to maintain your strength and endurance throughout the cross country season.  Our team at Movement Concepts Physical Therapy in Garden City can offer helpful advice, personal training, nutritional counseling, as well as injury prevention and recovery, allowing you to be your best this upcoming season.  

Nutritional Tips

In addition to physical training and exercising, diet plays an extremely important role in staying healthy for the cross country season. What you put in your body is a vital factor in your overall athletic performance and energy level. Another key point for staying healthy this season is staying hydrated. With that being said, it’s also important to remember that too much water is not good either. Making sure to stay consistently hydrated throughout the day and not drinking too much water right before a meet or practice can make a world of a difference in your performance. Balance is key! Avoiding soft drinks and caffeine during the running season will also benefit you immensely. Other diet and nutrition tips for cross country runners include:

  • Carbohydrates: Complex carbohydrates like fruits, vegetables, and grains will digest slowly and give you long-lasting energy. Carbohydrates to try and avoid include white bread, soda, candy, cookies, and cakes. 
  • Protein: Extra protein gives runners fuel. Lean meats like chicken breast, beef, and fish are some of the best options to consume. 
  • Fat: Fat intake is crucial for long-lasting energy on the track. Healthy fats include avocados, fish, and nuts.

A healthy runner’s diet should contain a mix of carbohydrates, proteins, and fats. 

Movement Concepts Physical Therapy in Garden City

At Movement Concepts Physical Therapy, we provide a list of services that will help you stay healthy and in shape for this cross country season. Our physical therapy in Garden City can provide you with services such as:

  • Physical Therapy treatment for fractures, tears, and sprains 
  • Pain management
  • Chiropractic care 
  • Gym memberships and wellness packages in certain locations!

…and many more! So stay healthy this cross country season and make an appointment with us today! 

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