Cross country is a hard sport to tackle but it's extremely
rewarding because you feel like you've really achieved
something incredible after completing a run. Cross country
running can take place over grass, mud, dirt trails, rocky
areas, water, hills, etc. – almost anywhere off-track or
off-road. Although it can feel punishing at times, in the
end, the physical results and the friendships built by
common suffering are definitely worth the training and far
outweigh the pain involved. Here are a few tips to help you
get started in cross country running.
!! Steps !!
Reflect on why you'd like to get involved in cross-country running.
Cross-country running has both mental and physical benefits; after
being a cross-country runner you're likely to be more robust and
versatile, able to run in all weather types and across all terrain
types.[1] If you're usually a road or track runner, adding
cross-country running to your training schedule can "toughen" you up
and get you prepared for anything. On the other hand, cross country
training won't improve your speed; cross country is focused on
endurance, not speed.
* Cross country running demands a great deal from your muscles but
the gradual increase in strength and the gradual improvement of
your range of speeds occurs without jarring that is common with
track or road training. This means that you can slowly improve
your running skills over time without cumulative damaging
effects.[2]
* Cross-country running teaches you a lot of self-discipline; even
modest running talent is rewarded by good discipline. And despite
(or perhaps because of) the challenges involved in cross-country
running, you'll have a lot of time for learning how to push
yourself in ways you never thought possible,
* Other benefits to cross-country running that apply to running
generally include its potential to keep your weight in check; it
can be varied between individual goals and competitive goals
depending on what you seek from it; your legs will be in great
shape; and you'll experience energy increases. [3]
* The end of a cross-country run is filled with the desserts of
rewards – you're absolutely and utterly entitled to that hot
bath, massage, fantastic meal, and night in a comfortable bed
(with the added bonus that you're guaranteed to have an incredibly
good night's rest).
Prepare your gear. The beauty of all types of running is the low
level of equipment needed and cross-country running is no different.
You'll need shorts or running pants, shirt, a layer or two if you're
headed somewhere high (like mountain trails), a drinking bottle or
bladder for water, and some running shoes. If you're running
anywhere that could cause safety issues (for example, on a trail
also used by cyclists or ATVs etc.), wear a safety vest or bright
colors as well. Look for sportswear that breathes well when you
sweat and a water bottle or bladder that attaches to you and can be
used while you're running. It is recommended that you splash out and
buy two pairs of shoes:
* The first pair is for practice. This pair should be well
cushioned, or else you'll develop blisters or shin splints from
the impact with the ground.
* The second pair of shoes should be cross country spikes (or flats,
if your courses involve paved roads). This pair is for racing. It
is a much lighter pair and has thinner cushions for a lower center
of gravity. Do not wear these to practice, for they wear out
quickly. Also, wearing spikes or flats during practice may lead to
an injury because they're not as cushioned as practice shoes.
Think safety fitness. Before you begin training in cross-country, be
sure to revisit the basics on staying flexible and well stretched.
Don't forget to warm up before heading out, and to warm down. You
might also like to include some minor weight training and some
cross-training such as swimming, cycling, and walking, as these will
work other parts of your body as well as giving you a break from
running but still providing you with exercise and stress relief. And
naturally, if you're not already running, speak with your doctor
about taking up this strenuous sport if you have any fitness
concerns. If you're in bad shape, don't give up; just take it more
slowly and be very kind to your body as you get used to the running
and exercises. The beauty of running is that you will gradually
improve your fitness and stamina.
* Always warm up and stretch. A warm up should be a couple of laps
to a couple of miles or slow running or even walking, depending on
how long you have been running. A good method is to walk briskly
for 5 minutes, then to run at your pace for a few minutes.[4] This
will raise your heart rate and cause a sweat to break. After
you've warmed up, stretch. Stretching will prevent or lessen your
chances of injury.
* Walk briskly for 5 minutes at the end of your run. Then stretch.
It's more important to stretch after you run than before you run.
Stretching after you run prevents injuries and works well because
your muscles are warmed up and will be at their most flexible,
reducing the possibility of pulling them.
* Do push ups and sit ups every day. This will strengthen your upper
body, which is also vital in a race. Start with fifteen push-ups
and twenty-five sit-ups and work your way up.
* You may discover that your calves and hamstrings get very sore if
you're not already a seasoned runner. Concentrate on stretching
these zones, massaging them, and taking plenty of rest breaks to
heal any soreness before getting back into it.
Eat for best performance. Your fitness as a cross-country runner
also depends on what you're eating. Be sure to eat healthy foods and
to provide your body with the high energy input that it needs for
running.
* Cut down or cut out the fast foods. They provide empty,
non-nutritious calories that don't give long-term energy.
* Fill up on the complex carbohydrates. Eat lots of veggies, fruits,
whole grains, and drink water. And get plenty of high quality
protein.
* Read up on sports nutrition. It's a complex area with lots of
ideas but only you know your own body's needs and can make the
right choices for fueling it. Do some research and trialing to see
what energizes you the best.
* Before a race, eat lightly. It is recommended that your meal be 2
hours before a race, and 1 hour before training.[5] Eating any
closer to a race can cause you to cramp up.
* Drink 230 to 460 ml (8 to 16 fl oz) of water or a sports drink an
hour before running.[6]
Train with a buddy if possible - great for support and practice races
Start training. When you begin, it's a good idea to start slowly and
build your strength, stamina, and enthusiasm for the sport. Running
hard at the start will likely put you off and cause you to give up.
In the beginning, don't tackle seven miles in a single run.
Initially, run just to familiarize yourself with how the different
types of terrain feel under your feet, and how your body responds to
running up and down hills and over rocky, bumpy, uneven surfaces,
etc. Don't race at this stage; just get used to running on as many
differing surfaces as possible.
* Find a suitable place to begin cross-country running. Good choices
include local parks (keep off the paved areas), trails in your
area, hills, and even botanical gardens if you're allowed to run
on the grass and mud! If you can map out the suitable places to
run in advance, this will cut down on time spent searching for
suitable locations.
* Start with the mile trial. Most runners will ask one another what
their best mile time is, so this is the perfect place to start as
it will give you an idea of your current pace.[7] A mile is
equivalent to four laps of a standard running track and gives you
a good indication of your speed, ability, and stamina over this
initial distance. Run at a pace that slightly pushes you but
doesn't cause you to struggle; don't worry if you can't do this at
the beginning, this is just about defining where you are at the
start, and you'll soon start improving. Time the mile run and work
out your running pace – it's a pace that is 1 to 2 minutes
slower per mile than your mile trial time.[8] Keep running the
mile at your initial pace until you feel ready to move on.
* Move up to two or three miles or kilometres, and keep working your
way up. For novices, runs longer than 10 miles (16 kilometres)
will hurt you, for more experienced runners, more than 16 miles
(25.7 kilometres) in a run will do more harm than good. Use an
easy pace at 2 to 3 miles, about 3 to 5 days a week over a few
weeks.
* Give yourself permission to take as long as you like to build up
your strength, stamina, and interest in this sport. It's not a
race to get ready; the race is when you are ready and on the track
competing with others. Until then, take it steady and enjoy the
training. And don't be afraid to walk in between runs; experienced
runners mix running and walking to break down training into
smaller chunks and to increase your ability to run for longer
periods of time (vital for cross-country running).
* Take care with hill running. Too much uphill running can cause
injuries to your muscles and joints, and descents that are too
fast can also cause harm. Shorten your stride when running uphill
and maintain the effort rather than the speed. Downhill, lengthen
your stride a little but maintain discipline to stop yourself from
sprinting. Focus on your breathing rhythm on hill runs.[9]
* If possible, find a running buddy. It's easier to team up with
someone as keen as you to learn cross-country running. As you
improve, the two of you can race off one another during training.
* Use your lunchtimes to run. If you have access to local parks,
waterfronts, hills, etc., near your workplace, take the lunchtime
opportunity to squeeze in some learning time.
Sometimes the view can be a rewarding goal! Set goals. Once you've
trialed the terrain for a bit and become used to running on all sorts
of different surfaces, focus on little goals and big goals to help
build up your resilience and endurance.
* Set a big goal. Now that you've started, it's time to focus on
your first cross country race. Which one will it be? Choose one
that is coming up and start working toward it.
* Start adding one long, hard run to at least one day a week. Do
your best to keep running without stopping over a long period of
time, such as an hour or two and build it up. Weekends are best
for this, although you can also make good use of evenings during
daylight savings in the warmer months of the year.
* Continue training by observing the easy day/hard day routine. No
matter how experienced a runner you are, training should not
consist of all hard days. Your motivation and your body will soon
wear out! Instead, implement a system of training that allows for
some days where the runs are easy and other days where you really
push yourself. As a beginner, slowly build up to harder training
days.
* Look online for training program ideas. There are different
training programs suggested by different coaches and cross-country
runners. Tailor these to suit your local environs and personal
needs. The key is to increase your ability gradually and to ensure
that you have covered all the bases including different terrain,
inclines and declines, all-weather running, increased stamina and
speed, and ability to push yourself just a little further every
time.
* Keep a training log. This will help you to keep track of your
running progress and will enable you to note when it's time to
switch up your training to its next level.
Prepare for racing. Once you've done the training and feel that
you're ready to begin racing, look around for suitable races to
enter. Pay any necessary fees and make transportation arrangements
in advance. It's important to change your training style in the two
weeks prior to the race, as you focus on the race itself rather than
your standard training. Here are some things to keep in mind in
relation to specific race preparation:
* If it's possible, try to run the circuit as a practice run before
the event; knowing the race well is an important part of not being
surprised and of knowing where you'll hit your pain barrier or
meet other challenges.
* If it's too far away, run equivalent courses in your own area to
get yourself ready. In addition, learn all that you can about the
course. Check out the enrollment material, look at the relevant
websites, and ask questions of other runners on cross country
running forums.
* Taper off the training in the last two weeks. In the penultimate
week, only do two hard runs. Focus on high quality running. In the
last week, only do one hard run, about 3 to 4 days before the
actual race.[10]
* Having lots of recovery periods in the lead-up to the race is
extremely important.
* The day before the race should be an easy training day (running
too hard will cause your legs to be too sore) and be sure to have
at least 8 hours of uninterrupted sleep the night before the race.
* Prepare a snack bag and your water needs. Bring a banana to eat
after a workout or race. The sugar in the banana will be quickly
absorbed by your body, restoring your energy. Also, the potassium
found in bananas will help prevent cramps.
Participate in the race. You've done your race preparation and
you're ready to prove something to yourself. Keep in mind that the
event is a culmination of all your hard work and determination to
this point and don't lose sight of the reasons for why you're
participating. On the day of the race, here are some things to do:
* Turn up at least an hour before the race. This is even more
important if you don't know the area, as you'll want to spend some
time familiarizing yourself with the terrain and rules, etc., as
well as signing in and meeting officials.
* Warm up. Do this at least 10 to 30 minutes prior to the race. Be
sure that have plenty of time to stretch before you make your way
to the starting line.
* Already have your starting pace sorted out. Some people recommend
running the first mile of the race hard and fast. The benefit of
this is that you can run ahead and keep pace with the top ability
level runners, and there will be less people in front of you. This
is encouraging and prevents you from being boxed in. [11] On the
other hand, other cross country runners prefer to run at their
pace from the start, as running out fast can wear you out
immediately and lose you time overall. It's absolutely vital to
know your pace and race method before you turn up, although as a
beginner, if you're prepared to experiment in the first few races,
this can be a good time to find out what works best for you. Find
a good race pace for you to use and every race make your race pace
a little faster.
* When racing, don't worry about the times and the spectators.
You're running this at a pace suited to you and the pain barrier
is enough to contend with.
* If you get to the top, make sure that you pull away from the rest
of the pack giving you a cushion to work with once you enter the
final .1 miles of the race, which so often decides the outcome of
a race. When you're running ahead of someone else, dart quickly
past them to psych them out.
* Never look at another racer's feet. Otherwise you risk dropping
into their rhythm and falling behind; keep your eyes on their
shoulders.
* Be proud of your achievement no matter where you arrive in the
race. This is challenging running and even participating is an
incredible feat!
* Read How to run a cross country race for more cross country race
strategies.
Remember the joys running brings you Refresh your motivation. There
will be times when you hit a brick wall during training and when
it'll be important to take stock and reflect over why you're
training. Revisit the reasons that are inspiring you, including the
races you want to participate in, the friends you're making by being
a part of the cross-country running scene, the enjoyment you're
getting out of increased fitness and stamina, and other similar
reasons.
* If you've been pushing yourself too hard, ease up. Allow time for
recovery and remember that you're running for yourself, not for
other people. This type of running is about participating and
giving your best. It doesn't matter where you come in the races or
training, just as long as you're persistent and do your best.
* Keep in mind that, as with marathons, cross-country racing is 90
percent mental and 10 percent physical. Make the decision to keep
going and to beating your last best.
Get out and discover the world with your cross-running skills Choose
beautiful and breathtaking locations for your cross country races.
Once you're comfortable with cross-country running, and you're able
to move away from the high school or college circuits, why not
combine it with visiting some of the more spectacular places in the
world to go cross-country running? For all the hard work and travel
costs, the rewards will include gaining an appreciation for the
beauty around you, meeting equally enthused cross-country runners
from other parts of the world, as well as having the opportunity to
stay in some wonderful places if you're prepared to travel too.
* Cross-country running is popular in many countries, including the
USA, Canada, Scotland, England, Australia, New Zealand, and a
number of countries in Europe, Asia, and Africa.
* IAAF Athletics provides ongoing updates of running races around
the world, including cross-country running which you can check out
to plan which races are of interest to you.[12] Happy travel
running!
!! Video !!
!! Tips !!
* Reward yourself as you train. Nice running gear and shoes make for
a great reward, as do massages, a delicious healthy meal out, or a
new book on running strategies. And while you're at it, why not
read books and stories about great cross-country runners to
inspire you!
* Donate your used running gear to a group that reuse or recycle
them. Do an online search and help others.
* Consistency in training is the most important. It is consistency
that builds your stamina.
* In the late fall and winter it is cold outside which is not
motivating and you may drop, so go to your local fitness center
and run on the track or treadmill.
* It helps to run with music to take your mind off the pain, like an
iPod. Make a playlist for cross country consisting of upbeat songs
to make you run faster. Avoid running to the beat if it's too
slow.
Things to think as you're running:
* Keep thinking, "It doesn't matter how I feel now because it will
all be over soon."
* Alternatively, think about your running pace. Learn what it sounds
like. Focus on the sound of your feet hitting the ground. Then,
think about your breathing. How many strides does it take to
complete a cycle of breathing (inhale and exhale). Think about how
your breath and stride sound and fit together. When you really
know this sound, concentrate on the rhythm to help you ignore
pain, keep up your pace, or have something to reflect on.
* On the verge of giving up? Think of a song in your head and
mentally hum it.
* Go into your own personal zone when the pain hits.
* Run with a group. This cannot be stressed enough. If you're in
high school, join your school's team. It's extra important to find
people of a similar skill level, so you can push and support one
another. A coach is helpful too.
* If you have no choice but to practice on roads, try to stick to
the grass or the road shoulder as much as possible. It's easier on
your joints and safer for you in case of a fall or an oncoming
vehicle. If you live in an area where grass or road shoulders
aren't available, work out on a track, and see about visiting a
local park a few times a month for a change of scenery.
* Varied workouts are key to having fun and maintaining your
motivation. Even if you like slogging 12 miles a day for a
practice, mix it up! Change routes if you run on roads, run laps
around the town park or playground, or play games like tag,
capture the flag, or deer and wolves in place of sprint workouts.
Obstacle courses can also be fun and you can scatter workout
stations like push ups or squat-thrusts between the obstacles.
* Stretch _after_ you run. Stretching for your muscles is like a
full workout. So if you stretch before you run, your muscles will
be too tired to get in a great workout. Stretch after to avoid
injuries, and improve your flexibility.
* Try running on the balls of your feet more than your heels. It's
the natural way to run and will help your form a lot.
* Be kind on yourself; if you're a great sprinter but a slow
cross-country runner, don't let it get to you. It's rare to find a
competitor able to excel in all three types of running: track,
road and cross-country.[13] The point is to expand your
versatility in running and to gain the benefits that come with
cross-country running. Even though it may hurt like mad and not be
your favorite running, the stamina and willpower gained can
provide you with extra power when sprinting or road racing.
!! Warnings !!
* Running with shoes that don't have proper cushioning can give you
a bruised heel. This will stay bruised throughout the entire
season. If you have a bruised heel then get heel cups, the gel
cushions for your heels; this will help some.
* Take good care of your knees. Knees take a pounding with running;
work your quadriceps muscles well to protect your knees by
performing half-squats or using a leg press.
* While push-ups, sit-ups, and a certain amount weight lifting are
good as they help build core muscle strength, keep in mind that
you are not a football player. You do not want that extra baggage.
If you lift weights, focus on core and leg muscles (bench pressing
and squats are the best for this). In addition, lift a small
amount of weight but for a large amount of reps. This will build
lean muscle which will benefit endurance.
* When you do hill repeats, don't run down the hills too fast, as it
will damage your knees. Also, rest for the next couple of days
after hill repeats run shorter distances.
* It's not the speed that you go down the hills, it is the angle at
which you go down them. Don't resist the pull of gravity. That
will make you pound on your knees. Also, try running with someone
just a little bit better than you are, that way you push
yourself. Eventually, you will be able to keep up with them, and
will even beat them in races.
* When on roads, even country roads, always watch out for
cars. Give them room, even if you have the right of way. It is far
better to let them go than to be hit; you have no protection
whatsoever.
!! Things You'll Need !!
* Running shoes
* Running clothes
* Suitable socks
* Water bottle or bladder
* Snack bag
* Map or itinerary of course
* Suitable places to practice
!! Related WikiHows !!
* How to Begin Running
* How to Run a Fast Mile
* How to Be a Good Runner
* How to Run up a Wall and Flip
* How to Be Mentally Prepared Before a Game
* How to Be Mentally Prepared Before a Game
!! Sources And Citations !!
!! Article Tools !!
* Read on wikiHow
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