Run-derful Running Tips

RUNDERFUL: the feeling a runner gets immediately following a long run.

Some people would have us believe that we're either runners or we're not. Simple as that. 

But there's a growing group of people at BAC who are challenging students to think differently about running — and not just because the BAC Cross Country is on April 26!

There are at least six good, science-backed reasons for running, including the fact that running makes us happier, running keeps us sharper as we age, and running can add years to our lives.

Advice from Mr Leeson, Run Club Coach

The goal for your training should be to have both some speed and stamina work. The speed sessions will make you faster and the stamina sessions will help you last for the whole race. To achieve this, do some sessions with fast running intervals and some other sessions with longer, slower runs. Mix in a couple of hills for strength and you will be great.

Advice from Declan Stacey, 2019 District Cross Country Age Champion

There are many tips that can help a little bit when it comes to running but the one tip that will get you the furthest is just to run more. Consistency is key when it comes to running. The more you do it, the more you get used to the distance, the better you become and the more experienced you become. You aren't going to get better if you just run once a week. Even as little as three small runs a week, each about 2km to 4km, will definitely help you start to see improvements within a couple of weeks. 

If you ever feel like you fail at running, you aren't good enough or it's too hard, remember this: 'Running never gets easier, you just get faster.'

Advice from Anika Allan, 2019 District Cross Country Age Champion

Cross country is a great event and over the years that I've been competing I have learnt a lot. Here are a few of my key tips:

1. Preparation. Have a good sleep the night before the race, eat well in the days before leading up to the race.
2. Drink lots of water in the days leading up to the race and also after as it flushes out all of the lactic acid out of your muscles. 
3. Warm ups and cool downs. Warming up before the race is so important because it prepares your muscles and gets them nice and warm, ready to race. Cooling down after the race is just as important as it prevents your muscles form getting sore, stiff and tight. This can also help prevent injuries.
4. During the race:

  • Good technique is key. Turnover, heel flick, lifting your legs, good arms, up nice and tall.
  • Faster turnover (cadence) of the legs when running up hills is more efficient. 
  • Try and hold a good pace throughout the whole race (endurance). At the start of the race, don't run at a pace that will be too hard to hold for the whole race. Still start fast, but then try and hold that pace.
  • Push hard on the last kilometre of the race. At this point you will feel tired and exhausted, but try to push through it.
  • Never give up. Even when you're hurting, just tell yourself that you can do it. Be mentally strong.
  • Most importantly… enjoy yourself out there. You can do it!

Advice from Mr Laconi, Primary PE Teacher 

To all the BAC students training for the school cross country coming up, I would say listen to the signals that your body is giving you. Don't train all out and hammer yourself every day during the holidays. Train, but also pay attention to recovery — and go easy on the Easter eggs!

Official Cross Country Distances & BAC Run Tracks

The BAC Cross Country, held on Friday, April 26 will include the following distances per age group (the year they turn that age):

  • 5 & 6 year old: 500m
  • 7, 8 & 9 year olds: 1 km
  • 10 year olds: 2km
  • 11 & 12 year olds: 3km
  • 12 & 13 year olds: 3km
  • 14 & 15 year olds: 4km
  • 16 & 17+ year old females: 4km
  • 16 & 17+ year old males: 6km

Note: Mr Leeson will be working at BAC through the holidays so if you want to come and run the BAC track he may be available to give you some pointers.

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