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
LMLS (Lunge Matrix and Leg Swings) - We do these before each run at practice.
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
8 Commandments of Good Running Nutrition
How to Determine Your Foot Type (Neutral, Pronator, Supinator)
Why You Should Consider Dry Needling
Why Core Stability is Essential
Shin Splint exercises
Recovery
https://backinthegamephysicaltherapy.com/www - Physical Therapy identifies weaknesses and strengthens them, helping runners stay healthy
https://elitesportsmedicine.com/ - Another physical therapy center
http://www.atl-massage.com/ - Many of our runners have benefited from massage therapy!
Not sure what massage gun to buy? Check out this review guide!
News
ga.milesplit.com - Stats and info on Georgia High School XC/TF
letsrun.com - Latest news on professional and college running
dyestat.com - Latest news on National High School XC/TF
runnerspace.com - Latest news on National High School XC/TF
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
Citius Mag- Running News, interviews, podcasts
Flotrack-Race videos, workout videos, interviews, news
Tinman Elite-videos from a professional training group
Yoga With Adriene- yoga for runners!
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
Running With the Buffaloes; Sub 4-Chris Lear
How She Did It by Molly Huddle and Sara Slattery
Run Fast, Cook Fast, Eat Slow; Rise and Run; Run Fast, Eat Slow: Nourishing Recipes for Athletes by Shalane Flanagan and Elyse Kopecky
Strong: A Runner's Guide to Boosting Confidence and Becoming The Best Version of You by Kara Goucher
Peak Performance by Brad Stulberg and Steve Magness
Amazing Racers, God on the Starting Line by Marc Bloom
Bowerman and The Men of Oregon by Kenny Moore
Born to Run by Christopher McDougall