Cross Country Summer Training/Tips

Summer Training

Summer Training sessions start after Memorial Day.  It is optional but runners are encouraged to come when available.


Athletes meet at 8:30 a.m. at Cochran Shoals on Columns Drive (where Columns Drive dead-ends into the park). Click HERE for directions. Most athletes are finished around 9:30 a.m. Athletes will be available to meet Monday through Friday throughout the summer. Parking passes are required at the Chattahoochee National Recreation Area and cost $3 per day. Click HERE to purchase an annual pass for $35.


If there are any questions, please contact Coach Gower (



Advice for Successful Summer Training

Coach Gower has provided the following information for successful summer training.

  • Prior to beginning any running or exercise program, make sure your physician approves.
  • Athletes should never run in the woods alone at the river.
  • Many running injuries occur as a result of deterioration of the athlete’s running shoes. Shoes that have deteriorated may cause the runner to suffer shin splints, stress fractures and other leg, ankle and/or foot ailments.
  • One of the most common injuries in sports is a stress fracture. A stress fracture is an overuse injury that occurs when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress fracture. Stress fractures often are the result of increasing the amount or intensity of an activity too rapidly. They can also be caused by the impact of an unfamiliar surface or improper equipment (shoes). Many times a runner who does not run during the summer is injured by increasing his/her training too rapidly in the fall. The likelihood of a stress fracture increases as bone mass decreases. Therefore, all runners should eat three regular meals, snacks and maintain a healthy diet. If a runner believes he/she has a stress fracture, he/she should see a doctor as soon as possible. Usually the best treatment is rest. Please follow your doctor’s instructions.
  • Anemia has also been a problem that runners need to be aware of. Anemia causes a decrease in the number of circulating red blood cells or insufficient hemoglobin. Anemia will negatively interfere with a runner’s athletic performance. Some signs of anemia are: decreased performance when running at a maximum pace; tiredness; weakness; and paleness. Maintaining an adequate iron intake can help prevent anemia that is related to exercise. Please consult with a doctor if you believe you might be suffering from anemia. The athlete’s ferretin level should be tested as well as his/her hemoglobin level. Ferretin levels give a truer indication of a person’s iron levels. Follow the doctor’s instructions.
  • Summers in Georgia are usually hot and humid. Avoid training during the middle of the day. Drink plenty of fluids before, during and immediately after you finish training. The most important hydration time is the day before the meet. A muscular athlete is mostly water. Avoid drinks with caffeine or carbonation.
  • Get between eight to ten hours of sleep each night.
  • A determined and scheduled bed-time each night is imperative to the well trained athletes success.
  • Year-round training consistency is important also.