Core strength is key, no doubt. But let's not forget about proper footstrike and cadence. I've made small adjustments to my footstrike, landing midfoot instead of heel striking, and it's made a noticeable difference in my efficiency. Worth exploring.
I started with 200m repeats and gradually increased the distance as I built up my endurance. Don't be afraid to start small and focus on proper form and pacing. Remember, it's not about being a hero on your first interval workout.
Mental toughness is not a myth, but it's not a magic pill either. It's about training your mind to focus on the process, not the pain. I've used visualization techniques to push through tough spots, and it's helped me stay in the zone. It's not about ignoring the pain, but about reframing it as a challenge. You can't just 'toughen up' if you haven't put in the mental work beforehand.
Rail trails are a great idea, adds some variety to XC training.
Form adjustments can definitely help. I've also found that incorporating strength exercises for my glutes and hips has made a big difference. It's not just about the knee, it's about the entire running mechanics. I'd still recommend seeing a physical therapist, they can help you identify the root cause and create a personalized plan.