2012 and 2021 Boys State Champions
2015 Girls State Champions
Mill Creek Cross Country
Drills
SAM ROUTINE (STRENGTH AND MOBILITY)- This routine can be done at practice instead of static stretching, or at home in spare time. Can move on to other phases but discuss with Coach first
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LMLS (Lunge Matrix and Leg Swings) - We do these before each run at practice.
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Physical/Mental Health
Parent Recommended Doctors/PT/Sports Psychologists
Mill Creek Athletic Trainers website-has rehab exercises
Iron/Ferritin levels-A common cause of fatigue in runners that can go unidentified
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8 Commandments of Good Running Nutrition
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How to Determine Your Foot Type (Neutral, Pronator, Supinator)
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Why You Should Consider Dry Needling
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Why Core Stability is Essential
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Shin Splint exercises
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Recovery
https://backinthegamephysicaltherapy.com/www - Physical Therapy identifies weaknesses and strengthens them, helping runners stay healthy
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https://elitesportsmedicine.com/ - Another physical therapy center
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http://www.atl-massage.com/ - Many of our runners have benefited from massage therapy!
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Not sure what massage gun to buy? Check out this review guide!
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News
ga.milesplit.com - Stats and info on Georgia High School XC/TF
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letsrun.com - Latest news on professional and college running
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dyestat.com - Latest news on National High School XC/TF
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runnerspace.com - Latest news on National High School XC/TF
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https://www.runnersworld.com/ - magazine about all things running
Stores
runnersfit.com - our local running store! Please support them because they support us!
Running Youtube Channels
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Citius Mag- Running News, interviews, podcasts
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Flotrack-Race videos, workout videos, interviews, news
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Tinman Elite-videos from a professional training group
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Yoga With Adriene- yoga for runners!
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Books
Recommended reads to inspire you. Click on the title to go to the Amazon page!
Once a Runner ; Again to Carthage; Racing the Rain by John Parker
Let Your Mind Run by Deena Kastor
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Running With the Buffaloes; Sub 4-Chris Lear
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How She Did It by Molly Huddle and Sara Slattery
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Run Fast, Cook Fast, Eat Slow; Rise and Run; Run Fast, Eat Slow: Nourishing Recipes for Athletes by Shalane Flanagan and Elyse Kopecky
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Strong: A Runner's Guide to Boosting Confidence and Becoming The Best Version of You by Kara Goucher
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Peak Performance by Brad Stulberg and Steve Magness
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Amazing Racers, God on the Starting Line by Marc Bloom
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Bowerman and The Men of Oregon by Kenny Moore
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Born to Run by Christopher McDougall
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