I run cross country 19:38 5k, and I'm also a sprinter 24.84 sec. 200m. Cross country has helped me stay fit and sometimes for practice we do sprints.

Wait wait wait hold up wait a minute... OPERA SINGER!!!?!?!!!??

I'm a junior in HS and I run the 200 and 400 and starting hurdles. I started cross country sophomore year and my sophomore year of track was great! Cross country had helped me so much! My stride was better my times were amazing! I'm doing cross country agin this year I I can't wait for my times in track! My workouts for cross country is pretty simple. Two of the fives days I have a sprint workout and then the long run days my coach doesn't left me go past 5 miles.

"they just have a natural gift for speed"

I am best at sprinting 400m and below but signed up for cross country at the moment since it's off season. It's hard,yes. Fun, yes. Torcher, yes. I wanna quit, yes. But in the end a sprinter can run far and still sprint. It is not that hard If you PRACTICE. I'm forced so...no choice there XD

thanks for the video. But I have my sprinters run cross country. three reasons. 1) I can legally coach them during this time. 2) sprinters come to cc practice and run sprint workouts, lift, plyos, etc. 3) cc is a better alternative than sitting on the couch for 8 months until track rolls around. just a different perspective! thanks again for all of your videos.

I still run cross country even though my best event is the 200. It keeps me active. I'm not good at cross country but oh well.

Your body will not switch fast twitch fibers to low switch fibers. There's no evidence for that, but of course you'll thin out and adapt if you start once your mileage, your body will always adapt to the activity your doing. The muscle fiber type is not what changes though, it's which type you're stimulating with your training

Jaret yo advice is life saving for me a runner bro don't u ever stop making your videos

If this is true then why do you suggest doing long distance workouts during the summer

400m guy here, and I love a fast 5-6km. And btw your fibres never change lol, they just get more efficient.

This is why I felt extensive tempo work was a better fit for me, I never really got much of an endurance/fitness benefit running miles, often felt slower. 100 and 200 meter repeats with a recovery walk of equal distance gets me in amazing shape really quickly.Good video

You should try it. I used to sprint (60-200). And I was pretty good (12th in the 60m and 15th in the 200m in the Latvian U12 championships) Then, my coach basically made my group's warmups endurance training (20-70min of running in the forest) in order to get us ready for an XC race happening in Lithuania. It was kind of a big deal to me because it was my first international competition. The course for my age group was 1852m (1 nautical mile) long and I came in 7th. It was the best I'd ever done in a competition. I was moved to the middle distance and I recently qualified for the Latvian championships in the 1000m with a time of 3.12 (that's pretty good for a 12 year old). Moral of the story- try it. You might be better suited for mid/long distance than sprints. Also I wanted to brag.

Love these video's, they helped me out so much in my last season and I got a lot of PBs

My question is can you do cross country as a sprinter if you do the explosive workouts on the side as well?

Jaret, I watched all of your videos, and out of everything I watched, I've gotten faster on my 100 meter. I went from 11.16 to 10. 78. THANK YOU!!!!!!

Great video‼️

I run cross country, and for track, I do long jump, 200, 100, and 4×1 relay...

What if you're a 200/400 sprinter...I dropped the 100 and focusing on the 2 but I use the 4 to help for the 2 but I know I need more strength/speed endurance

Im a new track sprinter (high school) and i prefer sprints over distance but i also like distance, i ran xc this year for the first time, and want to also do 800m and possibly 1500m for distance? Is this a good idea?

During my cross country practices we spend the first 15 minutes stretching, the next hour or so running and the last 45 minutes working out in the gym so I don’t see how I would lose muscles while I’m also working out in the gym

I'm a 200 meter runner but enjoy cross country and I'm not bad at it should I do it

Wow this video came up at the perfect time b/c I was debating whether or not to join cross country as I am a sprinter (my coach told me I shouldn't)

Im a cross country runner so should i train for a 400m for track season? my coach wants the freshman to pratice for the 400m and i have never ran it before.

Hi... im a 3200m runner and XC runner. I'd like to try running sprints like 100m or 200m next year... should I try?

Okay I know this video is old, but im a serious 100,200 sprinter and my coach has always wanted me to do cross country. So im starting. Its my senior year. But now im discouraged? What do i do? I don't want to quit but i also dont want to become slower?? Help?? What can i do? To ensure my speed?

Hills are also great for sprinters. When I coach sprinters in cross country, I have them do less distance and more hill reps. This was helpful tho. Thanks for posting.

Great video this will help with my sprinting

I’m a 100/200 sprinter in highschool. I do xc but the way I get back into the sprint like exercise s is by doing winter track. We usually have winter track. It is mostly just weight lifting, calf explosion stuff and like getting back to moving so I think I can still do xc. I’m not over the top good at both but I’m above average I’d say. I’m a freshman rn and track just ended. I started the season with a 14.1 and now I have a 12.8. I’m on jv. My 5k time is a 20:30. At end of season

this season i started traning longer distances and my 100m time dropped off from 11.2 at the start of the season to 11.7-8 by the end. My 200m stayed more or less the same, 22.9 start 23.1 end but my 100m and 60m were noticably slower.

😭😭😭😭I'm seriously suffering from shin splints in right leg..it seriously ruins my training and pain plz help out bro

So if I’m skinny and an a sprinter than I should do cross country because there are not much muscles for me to lose so I can only benefit

I lift 3 times a week I sprint 3 times a week but I also play football. Is football gonna slow me down in the 100m race

I was a sprinter in track and field but recently I got into cross country. When I was a sprinter I ran half the track in 43 seconds.

I'm doing Xc as a 300mh and 800 guy because coaches asked me too but I still can't wait till I'm on the track again

i do cross country and i do explosive workouts to combine both endurance and muscle. i'm hella lean and i've been to state. I'm a 400 runner.

what kind of gym workouts would be good for a 400m and a 200m runner?

Thanks Jaret this helped a lot!! Luckily our cross country team does a lot of sprint endurance workouts!

cool intro and thank you for answering the question I so wanted an answer for

I need some help guys im 15 and I want to run a marathon in 6 months but im also a sprinter/ jumper so would it affect me if I train for it? The marathon is October 20 and that would mean I have another 6 months to get back into track and start sprinting and jumping any advice would help such as workouts

Thanks for the info I always run 80m hurdles, 100m and 200m. I was going to sign up for track but now I will not thank you for letting us know! Keep up the videos their great 🔥

I do both 100m hurdles and 300m hurdles and in addition to 3 days a week of track summer workouts (for sprinters and hurdlers) I go to two cross-country practices a week (for endurance, usually only run 1.5 to 2.5 miles). Is this bad for my speed or am I in the clear?

I have big bulging bulky calves and quads, but for some reason I'm better towards the distance side, and not sprints. Cross country is starting soon and I don't know if i should join cuz, sure, i'm better at distance but, i don't wanna lose my muscles?!

I know this vid is like 2 years old but. Im a 100/200 im 6'2 and skinny and don't try during practice or do weight lifting or do workouts in the off season. I have a lot natural talent in sprinting I made it to sections sophomore year in 100m with a time of 11.57 and literally did nothing for practice and didn't even practice at all for 3 days before the meet. I realize I have a lot of potential in sprinting but i joined XC and i don't want it to effect me negatively should i drop it and practice sprint workouts on my own or mix in sprint workouts with XC

I totally agree with how said your body will adapt to what it is doing. To maintain that lean and high explosive power will going to the gym lifting heavy compensate while doing a little bit of cross country?

What about playing basketball? Should I do basketball and short sprints in the same season? Does sprinting affect your vertical jump height?

I'm in high school right now my events are 100 and 200 basically in off season my coaches forced my to run cross country i was so angry about it and looking at this makes me feel good but I wasted time letting them force me

If you are a 100/200 sprinter and want to do a fall sport, play football or soccer. . Distance running will kill your explosiveness. If you are a 400/800 runner, then XC can give you a good base.

Do resistance training good for sprinters in the fall season?.....weight sleds....parachutes....rubber bands

I ran cross county then I switched to track now I’m in the 800 relay just comes down to weather you want it or not.

Nice intro!!!

So I don't know if I made a mistake running cross country because I do the 200m,400m,4x400m, and sometimes the 800m

If you are a sprinter do football or wrestling in the off season if you're school doesn't have an off season team. You'll be competing still which will push you harder than working out on your own and those sports are all about speed and explosiveness. Ask any wrestler and he'll tell you that you have to have fast and powerful legs for a take down and ask any football player and he will say the same thing about making a block or a tackle or a truck

hey I just started highschool and I'm a 100m and 200m sprinter but I'm quite skinny. Is it a smart idea for me to do cross country?

Nice video, thankyou

I think your videos are extremely helpful. But what would you recommend for jumpers? Because I do jumps as well as short sprints

I'm a sprinter and I do cross country I can do both I do both sports 😂

I run cross country and my time is a 22 and I’m a freshman and I’ve never done track and I’m wondering if I should do it, I was thinking about doing the mile

Besides xc, distance runs are good to prevent injuries during the season right?

this kinda help me, 14/yo girl, I thought I was more of a sprinter until i started to do more 400s at meets and found that i like that, found out that I like distance more, and ran my first 5k in 15min

what if you do 100,200,400?

Long distance running runs in our family (no pun intended) but I Do pole vault in track when XC season is over and I’m good at it

Jaret I'm planning on running Cross-Country, but I am a sprinter. If I did cross-country workouts and keep doing sprinting workouts would it slow me down? I do not mind if I stay the same speed, I just don't want it to slow me down.

Tell me if im wrong but free running might be a good way to work those fast twitch muscles. It requires explosive movements to acquire enough momentum to perform most tricks. Plus there are ways to train and avoid injury

What about doing cardio when you work out in the gym? Besides being a sprinter, I also play football and I tend to hop on the stationaru bike or stairmaster for 30-45 minutes after a session of weights. Will this hurt my sprinting? If so, what are good sprint based workouts for building sport based stamina?

(sprinter) Coach told me to do 40k per week but I end up doing 25-30k per week and cycle 70k+ at weekends

Yeah my friend (100m hurdler) said he got "distance legs" from XC and said he's not doing it again. Took him a while to shake out the distance legs

what would you suggest for someone who does both 110 and 300m hurdles if they wanted to run cross country?

I suggest talking to the coach. Some coaches will give you special workouts, mileage will probably less also. You said this right as I typed this Jaret...

Great video. I was wondering about this topic for a while. But I have a question, Early season (base work) is primarily long runs right? So how long should those runs be? (Btw I'm a 100 200 guy so I don't want to lose my fast twitch fibres unless it's useful towards my speed)

Hello I am an 600m, 800m, 1500m and mile runner. Is it okay for me to lift weights(barbell snatch, dumbbell snatch, kettlebell snatch and press)

I run 100 through 800 but my best is the 200 Nd 400 should I do xc?

just incorporate sprint strides/ sprint workouts with your longer run days

Any off season work outs that can help maintain fast twitch fibers?Im a 400m sprinter/300m hurdler I've been running and cycling this summer. Closest thing to sprinting is football. Football Camp is over and Im afraid i might lose explosiveness/speed

I'm a half marathoner and I view 5k cross country as a sprinting event hahahaha. I'm damn slow in sprinting and basketball though.

How about highjump, cause it helps to be slim, but ur using fast twitch muscles.

Im your big fan will you make a video on triple jump

I pray to run a sub 10 100 meter dash

I love sprinting but I'm a cross coutry runner and this video is reall true

I am going into my freshman year of high school next year after summer break and want to do track in the winter and spring. I am a sprinter but I am currently kind of out of shape. I was thinking that I should do cross country freshman year to get more into shape so I can be in better shape for track but not do XC any other year after freshman year. I told my coach that I am a sprinter but he said that I should do XC because it gets me into good shape for track. What should I do? I am thinking that I definitely do track but am not sure if XC will get me into better shape for it. Please give me suggestions about what I should do.

what if your captin America

I just do it to get in good shape for the winter season, i don't take the workouts and races too seriously. Obviously there's no point if you're a sprinter

My kid has been asking to run track and his only season available to run is during cross country. He wrestles and plays midfield in lacrosse and is pretty good in both. How do you think that the slow twitch muscle fibers gained from XC will effect his other two sports?

Im a junior in HS. This year was my first year running XC. By end of the season, my time was 20:25. This is year is my second year running track (started in 10th). From my perspective XC DOES help alot. Yes, its hard but at the end of the day its fun and helps tons. XC has help me with my endurance, stride, pacing, and helped me run on my toes more. Im flatfooted😂. This year I run 110 hurdles, 300 hurdles, and 4x800/800. If u do XC it will help you become faster, stronger, stay fit, and helps alot with your endurance. Example last year I ran a 2:41 800m. This year I got down to a 2:23. Aint super great 800 time but still good and its a pr👍. I say try it. If you dont like it then dont do it

I'm a sprinter but I do mostly 400s and 200s and maybe even 800s, so my coaches told me that I should definitely do cross country. I'm very skinny too like many distance runners, so maybe I'll be better at distance.

so what do I do if I can run 100 meters fast but I can also run something like a 3-4 k fast also

Why not just keep training for sprinting? Why waste the effort on long distance that's just going to slow you down by telling your body to adapt to running long distance rather than sprinting?

thank you for this video

Is it better to lift and then run in two different parts of the day, or just do it back to back?

You were so good at athletic training videos :(

What's the name of the song in your intro I love it!

How can i know if i am fast twich or slow twich.I sprint poorly but my energy was not that good ( the meals and the workouts ) so i should train to see what i am good at ( the more progres i make in fast twich or slow twich and stick with that ).What do you think Jaret ?

Simple answer *yes*

I did the 100 meter and 200 meter. And I'm really skinny and not have a lot of muscle so if I do the proper training could I do cross country ?

I am a distance runner, why am I watching this.

I have the dilemma where half way threw the season I was put into the varsity 4 by 4 and the first half I was always 1 and 200m and 4 by 1 and 4 by 2, what can I do to keep my sprinting speed and keep my 4 by 4 stamina

Well I did cross country when I was a sprinter and that helped me become a distance and a sprinter

I ran varsity cross country in high school. I was primarily a short sprinter including hurdles. It wasn't until after I ran cross country that I converted to the 400 and 800 and incorporated that with my hurdle and jumping events

Great vid, quick question I am a decent 400 runner but a terrible mile runner running around 6 min but at 2 miles I run around 12 minutes, and I think it might be because I go into this "float" phase where I just keep the same speed and continue. Now don't get me wrong this might just be regular I wouldn't know but it would be great if I could get some kind of answer from anyone

I love long distance it's the only thing I would do