Im a cross-country and track runner in high school, please help!?

Try lifting weights and jumping hurdles... Even if you arent going to do hurdels jump over them because it really helps. Also i know there are hills in cali so run up the hills and back down.. If you do all of these you will become better than you ever have been

You should start a core exercise program. And I light body-weight upper body work like push ups, pull ups, Having a stronger upper can really help. because the first part of your body that get tired. so, when your arms starts to tired you lose your form.

what our coach made us do is run in place working on our form work on your arms and position of your legs. do 4 15 secs. 4 30 secs. 4 45 secs and 2 60 secs and take half the time in between. also dont give up hope be confedent and you can do it!!!

I've seen this happen to a lot of runners on previous teams, and on my current team, and I believe this is the cause of overtraining. It happens all the time when athletes improve so much one season and want to keep improving just as much the next, they often train harder in-season, and without realizing it, tire themselves out. First what you need to do to regain your confidence is analyze how you feel while you're running, and do this about an hour after practices as well. There are a few relaxation exercizes you can do, most involve simple breathing deep, slowly, holding that breath and then releasing it. This gets you to mentally relax. Do this a few times while focusing on certain parts if your body that you want to relax, like your left leg, then your right, then your left ar, right, then your core, your back, then neck. This works really well when you are already relaxed, I do it everyday now when I take a warm bath for about 10-15 minutes, and it helps me relax a lot.

I agree to these people, you will do great. the problem is, you are pushing yourself to the limit. Your doctor told you that some of your body parts are weak ( sadly, the ones you need for running). you need to find targeted workouts. You may start building your ground rather than pushing yourself too hard to run again. Ask therapist and be strong, then little by little, go back to running. An alternate walking and running would help. you may also want a running watch to give you your running development statistics so you won't get down. you don't need too technical ones, i found a review site for you to read : http://www.garminforerunnerblog.com/ you may also want to improve your diet. it never seem to matter but it does. i promise Don't be sad, okay?

People's times go downhill after they hit puberty. You will have to work extra hard to get back to where you were. Work on your core and your upper body. A strong core will keep you upright during a race and stronger arms means they won't get tired as fast. Join a gym and use the weight machines.