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Take it from someone in varsity cross country since 7th grade(im a junior). You need to work with protein. Water, protein and exercise is what muscles like so they can get stronger. Whether its your hamstrings, quadriceps, calves, etc; you need to work on exercises such as lunges, uphill running, and things that really burn in those areas. Keep in mind that you are going to feel sore in those areas if not work on recently so make sure you take a couple minutes to stretch when you wake up and before you go to bed. And DRINK TONS OF WATER!

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Q: I run Cross Country but I need my leg muscles stronger but How do you build your leg muscles?
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How do you get stronger as a 14 year old?

It's very easy to get stronger. Do workouts every other day, letting your muscles build up so that you can get stronger faster.


Which sport gives us more exercise?

If you want to build muscle mass and become stronger, football. If you want to be in great shape, play soccer or track/cross country.


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Exercise. By breaking down the muscles, they are forced to rebuild themselves. However, they rebuild themselves to be stronger.


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Research suggests weight bearing exercises can build stronger bones. Be careful, high impact may help bones but could be detrimental to your joints. If you are looking to increase bone mass, aim for exercises that will make you stronger. A study found that women with the strongest back muscles had higher bone density. Stronger muscles lead to stronger tendons which makes your bones stronger.


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