Cross country running is very different from track running, or even road. Part of the uniqueness of the terrain, as well as its attractiveness, is that each course is different. However, despite the variability of routes on rough terrain, there are specific tactical approaches to racing that will help you.
Cross-country is a pretty simple sport. Most of your time spent training comes down to conditioning. You want to be in better shape to run faster than your competitors. But if you are new to the sport, you will soon realize that on the day of the competition, there will be other challenges to navigate.
- 1 Distance Cross Country Running Training
- 2 Tips For Running
- 3 Timing is the Key to Training
- 4 Hill Workouts for Runners
- 5 Tempo Runs
- 6 Core Strength
- 7 Cross Country Roads
- 8 Strategy and Technique
- 9 Equipment and Footwear
- 10 Course Design
- 11 Benefits of Good Cross Country Shoes
- 12 Equipment for Injuries
- 13 History of Cross Country Running
- 14 Cross Country Running Coaching Plan
- 15 Cross Country Scholarships
- 16 FitStation 3D Shoes
- 17 New Balance Leadville Vibram
- 18 Salomon Speedcross 4 Trail
- 19 Race
- 20 VO2 Max Training
- 21 Alternative Cross Training Activities
- 22 Neural Connections for Speed
- 23 Do you wear Spikes in Cross Country?
Distance Cross Country Running Training
Most programs involve a long run every week to maintain the aerobic development. Runners need some Cross Country Running distance to prepare their muscles, tendons, lungs, and heart, and to develop confidence for competitive training. It is essential to building a strong base before high-intensity Cross Country Running.
An essential element in building a prosperous cross-training program is a coach. Runners can follow relevant courses for a certain number of miles or minutes. Training provides runners of all abilities to do stretching and strength exercises.
To reach the highest levels, the top runners usually log 50 to 90 miles a week during the offseason with less mileage to run during the week, increase the intensity of workouts. These athletes add distance each year to his weekly totals. Most beginners cannot deal with the same mileage, especially when the power increases.
Fortunately, there is a wide variety of activities available to guide your athletes to success. You can improve physical training to a greater degree than just Cross Country Running. For example, you can develop core intensity through specific exercises. Various exercises can improve neuro-motor skills. Also, proper stretching exercises can increase the length of the step. Finally, Cross Country Running drills can increase the step speed and efficiency.
In circuit training, you can complete drills for the formation and development of the central nervous system, with a series of dynamic movements. This training improves the specific strength and coordination training of muscles, which are under the nervous system controls.
Tips For Running
It is a best practice not to increase distance by more than 10% each week. This fact means that if you put in 100 miles in one week, the next should be only to 110. Nonetheless, you can save the summation of miles every week. Doubling your miles between weeks can lead to a disaster.
Timing is the Key to Training
How severe and how frequently to train are matters that concern both serious and recreational runners. More is not necessarily better.
The key to developing a sound distance training philosophy is to have a clear idea about the concept of periodization.
Periodization is the division on a cycle of several phases each on various teaching methods and goals. Periodization training allows runners to emphasize a particular type of exercise during a stage along the whole length preparation program. All physiological profits come during periods of recovery.
Hill Workouts for Runners
Training hill is one of the best ways for runners to prepare for road and cross country races. Not only hill training prepares you for the mountains in the race, but also build muscle and teach your body to run fast when you’re struggling for oxygen. Hill Workouts are an essential part of any training program.
How to run Hill Workouts
Hill workouts include running uphill at a fast pace and jogging back down again and again. You can try to find a hill and make sure that the slope is not too steep and not too flat, but has an average gradient. For example, flat enough that you actually can run all the way up, and steep enough that exercise makes you hard to breathe.
When you start doing exercises, you can start with about four repetitions and gradually increase each week until you get enough repeats. Remember that hill work is hard on feet. Hill training can exacerbate injuries such as Achilles tendonitis, plantar fasciitis and shin splints.
As a matter of advice, if you feel pain in any of these areas stop with hill workouts. As advice, jog for 5-10 minutes to warm up before doing repeats. After a workout, jog for 5-10 minutes to cool. Never start a workout without a warm-up beforehand.
The running pace is an excellent cross-country drill because it increases endurance. For Jogging, the runner is going at a pace that makes conversation difficult. From the perspective of time, rhythm, tempo should be anywhere from 10-30 seconds slower than a typical runner’s racing pace. The running speed should take about twenty minutes to complete. It’s a quick run, and it pushes the body to the limit, and force it to become more efficient in clearing lactic acid from the body.
When the tempo of your run, runners run at a speed of from 15 to 30 seconds slower than race pace, and about eight out of ten on the scale of loads. Jogging is considered to be hardworking, but not so tricky that runners feel entirely exhausted after. Jogging increases metabolism sites, and improves the threshold of lactic acid. This fact means that, when it comes to race day, a runner must not fatigue as quickly.
In Cross Country Running, you need to know how to get your midsection strong. The core strength is excellent for Cross Country Running runners. Core strength is so important because you run with legs and with your stomach, right. Your tummy keeps everything stable when you run. If you want to save your form, especially on long runs or fast workouts, you need a strong core.
For Core Strength arrange 10 minutes strengthening exercises lying on the back.
Curl both legs, put your hands behind your head and then bend your body makes elbows touch your kneecaps.
Side to side crunches
Curl up and touch right elbow to the left knee cap. Go back down and bent back to reach the left elbow and right of the patella.
Fast side to side crunch. Pedal quick feet, going back and forth with elbows.
Ultimate Pocket Knife
Lift both arms and both legs at the same time. Hands and feet should meet in the middle. Ideally, your lower back will touch the ground when you reach your hand to touch the hands and feet. It is tough to do. Try at least five times.
Those exercises help not only for Cross Country Running. Strong ABS can help prevent back pain and improve posture. This part of your body keeps everything in the right position.
Cross Country Roads
Most cross-country courses will feature some hills and slopes, and your feet can become heavy and muddy. The main difference for Cross Country Running training is that you need to train on irregular and muddy terrain. Also, it is desirable to reproduce the effect of Cross Country Running on the legs.
Secondly, you have to work in the strength of your legs, especially the hip flexors and quadriceps, as they have to work much harder in the mud and thick grass or foliage. Finally, you need to make sure that you do enough hill run.
If you intend to participate in the cross country instead of traffic road, you may need to invest in shoes. You will need substantial support and extra deep grips on the sole of the shoe. Most runners prefer cross country running, as the courses pass through some fantastic scenery and landscapes and a variable challenge that leads to a much more enjoyable and challenging experience.
Strategy and Technique
Most distance runners often try to run even splits with the same pace throughout the race to control and save energy. Another strategy is to increase your speed as the race goes on gradually. Moreover, many teams prefer to work in groups because it reduces the mental stress of the individual. Most runners are trying to save a little energy, so they can use the reserve forces for the final meters to finish in full sprint.
Participation in cross-country, will make you an excellent cardio shape and Cross Country Running on rough terrain and hills will strengthen your legs. Also, jogging will make you a healthy person inside. Even when your body feels like quitting, the determination to push and finish the race will teach you discipline.
One of the most important settings that a runner can do to go faster, prevent injury and recover more quickly is to improve running form or technique. Running on soft ground will require a shorter step than running on asphalt. Also, striking on the midfoot or forefoot will provide a more stable landing than heel striking.
Due to differences between courses in Cross Country Running surface, frequency, and tightness, it is not necessary to run at a steady speed from start to finish. Cross-country coaches and runners argue about the relative merits of clean quick-start fields versus sustained stimulation for maximum physiological efficiency.
Some teams focus on running in a group to support others in the team, while others believe that everyone should do their race. Also, whether you run ahead of the pack or behind it and pull forward at the end can vary depending on the individual runner skill, endurance, and race duration. Runners should also consider food intake before the race. However, the most critical thing is to prepare in advance.
Equipment and Footwear
Cross includes very little specialized equipment. Most races are in shorts and vests or singlets, usually in club colors. In icy conditions, you can wear long-sleeved shirts and tights to keep warm without losing mobility. The most common sneakers are running spikes, lightweight racing shoes with rubber soles and five or more metal spikes screwed into the front of the bottom.
The length of the spike depends on the race conditions, with a dirty course designed to spike at 25 millimeters (0.98 in). If the course has a stronger surface, spikes from 6mm (0.24 in) can be most effective. While spikes are suitable for grassy, dirty or other slippery conditions, runners can wear flat rubber soles and racing shoes without heels.
According to the IAAF, the ideal cross-country trail has a loop of 1750 to 2000 meters, laid in open areas. It should be with grass and include hills with smooth curves and short straight sections. Also, it is perfectly acceptable for local conditions to have dirt or snow as the main surface. Finally, courses should minimize running on roads or other macadamized paths. Parks and Golf courses often provide suitable places.
Although the course may include natural or artificial obstacles, cross-country courses support continuous running and do not require overcoming high barriers, deep ditches or fighting through the undergrowth, as military-style assault courses do.
The distance of at least 5 meters allows the opponents to pass other distances during the race. Clear markings keep competitors from making the wrong turns, and spectators from interfering with the competition.
Markings may include tape or ribbon on either side of the course, chalk or paint on the ground, or cones. Some classes use colored flags to indicate direction. For example, red flags for left shifts, yellow flags for right turns and blue flags to continue straight ahead. Courses also commonly incorporate distance markings, usually at each kilometer or each mile.
The course should have from 400 to 1200m of flat terrain before the opening turn to reduce contact and congestion at the start. However, many races at smaller competitions have their first turn after a much shorter distance.
Benefits of Good Cross Country Shoes
Cross country is a sport where the range of run and location can vary from a short 6K to 10K. Also, training for a cross-country can contain a Cross Country Running distance up to 120 miles a week. All of this can affect not only your overall health but feet in particular. Having the right kind of shoes can make a huge difference for you. Cross-country races go on different types of surfaces from gravel and grass, dirt, sand, or even asphalt.
Excellent cross country shoes can cope with all different types of surfaces to protect your feet comfortable and stable. There is a slight difference between sneakers and athletic shoes for jogging. Sneakers are often a bit heavier and need to offer the necessary support and shock absorption. If not, you may find that you suffer from repetitive stress injuries from long periods.
When you train for speed, you need a lighter shoe. This type of training is often on the track, and you’ll need slightly less cushioning or support in this case. A racing cross country shoe has to be enough light. Also, they provide the grip necessary to master all different types of terrain. They can be with or without studs. Studded shoes usually have pad spike of four or six spikes. The spike must be flexible to provide a full range of motion and traction for wet and muddy terrain. Those characteristics are useful in the hills.
Spiked shoes have lugs on the sides to make sure that you get the best grip you can get. Without this thrust, you may find that you slip and fall on uneven and wet surfaces that cross the country. This problem can lead to severe injury and cost you the race. Your racing shoes typically have less cushioning than trainers. These options are the sacrifices made for the speed required in the race.
The spike plate is usually of rubber or Pebax, which makes it elastic and allows an explosive move if necessary. So having the right cross country shoes to participate in this sport is paramount. Not only to excel in the competition but also to ensure that your feet remain healthy. A good pair of cross country shoes can be the difference between victory and defeat. And more importantly, good shoes help to keep you injury-free and healthy for training and racing.
Equipment for Injuries
During the season, you can feel pain at one point or another. Cross country is a hard sport, and you use your muscles in new ways so that you might expect soreness. Normal pain means that your muscles recover and gaining strength. Coaches strongly recommend using a foam roller, lacrosse ball, or massage stick to massage sore muscles.
While a professional massage for muscle pain, is the best option, it’s too expensive. A stick, foam roller or lacrosse ball are worthy replacements for massaging.
Ice can also help sore muscles or other injuries. Athletes can put ice on the wound as soon as possible. You should only keep the ice on the affected area for 15 minutes. You can also use ice for 15 minutes before bedtime.
History of Cross Country Running
The history of cross country running began in England in the early 1800s, and initially, there was not a likely sport. Like many great inventions, cross-country running had the idea to do something interesting. The idea is to play a game where runners ran in the field, leaving a paper trail for later runners to try to follow.
From the Olympic point of view, the low cross-country race held on the track field, usually in the open air. Now it continues to be a popular competitive sport for many runners who love Cross Country Running.
Cross Country Running Coaching Plan
If coaching in the post-season is not a viable option, and some athletes decide not to participate in another sport, providing a structured training plan for the time that exists between cross country season and the beginning of the track is a good option.
While some athletes may struggle without the supervision of a coach on a daily basis, offering a plan allows athletes to take responsibility for their training. This concept may be more valuable to some athletes and their development than the actual physical exercise.
Successful programs have the possibility of creating autonomy within the boundaries of their culture. If you have a personal training program and clear expectations, it may be a step for a growing athlete or program for improvement. Through consistent training, athletes can act independently in the interest of something bigger.
As a coach, create something individual. For example, develop plans that look to progress, shortcomings or problem areas with the athletes. The program must enhance the whole Cross Country Running experience. Indeed, if the athlete struggles to stay healthy with the training load during the season of the cross, increasing the capacity during the off-season is probably not the best idea. Instead, the plan can be to eliminate the root causes of injuries probably related to posture, coordination, agility and maybe even strength.
Cross Country Scholarships
The simplest way to raise your chances of getting cross country scholarships is to improve your 5K time. This mark is an effortless skill for coaches to measure and the numbers don’t lie. Coaches, with a substantial 5K time, can start a plan to improve the runner capabilities.
Recruit on a cross country scholarship can be difficult because of the large number of athletes who are equally talented. If you want to have the coaches believe you are the best candidate than the rest, you should have a clear plan of action.
Coaches don’t usually look at time to run in cross country because the course and conditions can be so different. Just because you have the minimum time in a race does not mean you meet the requirement of the program. If you want to know if you are good enough to obtain a Cross Country Scholarships, check the sponsor’s website to see what times runners are posting.
FitStation 3D Shoes
FitStation 3D Shoes develop shoes which will perfectly suit you and give you the most comfortable shoes. Here’s how it works. First, you need to complete a basic profile of weight, height, and other biometric data. Then you walk barefoot on the rug. The rug analyzes your step as you go where you usually put pressure on the leg, including if you thumb or not, as well as joint mobility. The following level is to get your foot scanned with FitStation to give you a 3D rendering.
Then FitStation provides you with necessary information such as width, length and gat pattern and more. This data gives you the kind of shoes you will require, including the better damping for you, how high the arch and where you need help. This information goes into the state-of-the-art machine which builds shoes with all the features that suit best for your needs.
New Balance Leadville Vibram
If you’re a runner who has enormous feet and you still want to enjoy the challenge of cross-country running long-distance, it can be challenging to find a pair of sneakers that truly fit. Fortunately, Leadville Vibram from New Balance is for you.
These shoes offer support for those who need more stability than the overall arch support. Version Lite foam in the midsole provides excellent stabilization to the length of the legs to fall, to help keep everything in check.
Most people found these shoes more comfortable to wear if you take a bit larger size. However, for those with more full or flat feet overall, these shoes are among the most form fitting and comfortable, available in the market today.
Leadville Vibram offers a blend of mesh and synthetic materials. Moreover, these shoes provide some proper protection from the elements. Finally, a generally stable design helps keep feet and ankles appropriately aligned to prevent excessive damage to the joints.
Salomon Speedcross 4 Trail
Salomon Speedcross 4 Trail is for dealing with hard surfaces, including wet surfaces. This multifunctional shoe offers comfort, stability, and support. Runners choose this shoe for rough terrain. The features of this great shoe include anti-debris mesh upper, which will prevent any debris from getting into your shoes while running.
Molded Eva insole gives you maximum comfort and support while the midsole is lightweight with shock absorption, that will rebind, fueling your legs as you run.
Ortholite insole in the shoes will keep your feet cool and dry within, and the wing provides a barrier to protect your feet from abrasive synthetic materials as you traverse rough terrain.
Also, there is a system to tighten laces in one pull and a lace pocket to keep them away.
The sole of the Shoe offers non-marking contagrip tread, which gives maximum grip on wet surfaces. The shoes are water resistant to ensure that your feet stay dry, regardless of the soil.
The race is the best part of Cross Country Running. Your goal as a runner is how to work hard to the best of your ability in the race. You can measure the level of achievement in two ways: time and place. Runners seek a personal record and the best final position in the race to get points or even both.
The overall goal is to improve as the season continues steadily, but if you have trouble improving every week, don’t worry. Most runners don’t run a PR every week, but instead gradually reach new levels of abilities. The most important thing to learn when running is to have fun.
VO2 Max Training
Scientists say that it takes 27 weeks to develop VO2 max during the training period entirely. The initial three weeks of the VO2 max training should be very simple. The first week should include six runs of five miles every day. A preliminary run over the next three weeks following the 20% rule. That is, never increase your weekly total by more than 20%.
After three weeks of total mileage, you need to schedule two workouts per week, which go beyond the training effect from aerobic threshold runs. The next five weeks you can hold a hill session once a week. Select the hill to repeat the race to add three warm-up miles and three miles cool down. The mountain needs to be a length of about 200-250 meters and shall be of sufficient quality to tax the elemental forces of the body. Run the hills as hard as you can, and then run to the base and repeat.
On the fourth week create a two-mile run time on the track or accurately measured flat stretch of road. Record your VO2 Max speed and use it over the next four weeks of training. Then, on the fifth week, break two miles in half and do three to four times one-mile repeats on with equal rest time. Furthermore, on the sixth week use the same speed and seven or eight times 800 meters at VO2 Max pace with similar time rest. Finally, on the seventh and eighth weeks, you can do the same workout.
Alternative Cross Training Activities
Strength training allows you to improve the strength in the muscles, create the balance among unbalanced muscle groups, and focus on keeping legs strong during injury recovery. You can do resistance training where you use your weight, or strength training where you use weights. Strength training is an excellent chance to strengthen your core, which helps runners bypass fatigue and keep the form.
Walking is an excellent exercise to replace an easy Cross Country Running day, especially if you are recovering from a long run or speed workout. With some injuries, you will be able to walk without pain, and speed-walking is an excellent way to maintain the cardiovascular system while you recover.
You can get a total body cardiovascular workout on the elliptical trainer. Their oval-like or ellipse movement provides you with the feel of classic cross-country skiing, climbing stairs and walking. You can program the simulator to move in the forward or reverse movement so that you can work all the muscles of the legs. Because the muscles on the elliptical are similar to those you use when working, the machine is an excellent low-impact alternative when an injury prevents you from working.
Water is an alternative for injured runners or as a substitute for a comfortable Cross Country Running day. It’s also a fabulous way to get in your runs during hot and humid weather. You can work in the water without flotation. However, you’ll find the workout to be more comfortable with them.
First, rowing is an excellent cardiovascular, low-impact exercise. Also, rowing encourages the hips, buttocks and upper body. Apply the proper technique of rowing to maximize the benefits from this activity and avoid injuries.
Yoga offers some of the same advantages as strength training since you use your body weight as resistance to strengthen your muscles.
You also improve your flexibility, as it includes a considerable stretch. Many runners encounter yoga an exceptional way to loosen after a long run or intense workout.
Cross Country Skiing
Cross country skiing is a great cardiovascular workout and focuses on many of the same muscle groups as running. You will miss all that pounding on the road, so it’s excellent cross-training for runners with injuries. You also work on flexibility, as moving stretch hamstrings, calves, and lower back muscles. Finally, you can use an indoor ski machine, which provides a very similar workout.
Neural Connections for Speed
Your goal in cross-country speed training involves more than just speed at the finish of the race. Speed workouts improve the anaerobic capacity that you need for hill climbing. The higher the body’s threshold before he needs oxygen at higher speeds, the faster race time you can achieve.
Quick, short, focused exercises can strengthen neural connections in your brain and your body that leads to a better economy, higher efficiency, and better outcome. The speed is much more nervous than physical. You don’t need a hefty dose of speed in practice. Instead, quick focused bursts expand and improve the neural wiring.
For optimal performance, you must consider some dynamic stretching, mobility aka stretching into your pre-workout. You have to move your body through a round or two movements that fire all the muscles, turn joints and warm up the tendons.
Do you wear Spikes in Cross Country?
When taking cross-country you should be able to cope with steep terrain, which varies throughout your race. Having a better grip is of paramount importance when performing cross-country and has spikes or studs ensures you to stay on your feet no matter what obstacles you face. Running shoes come with flexible spike plate, in combination with spikes to give you the traction you need when running over rough terrain.
Adhesions are often worn in the treadmill to provide the thrust necessary for explosive acceleration. The same is about cross-country, although cross-country spike plates tend to be a little more flexible, and the spikes are slightly longer, approximately 9 to 12 mm in length. A flexible spike plate is essential when running cross country to be able to cope with rocky trails.
Studded soles are little different in that they contribute a lot more cushioning in the forefoot and rear feet in order to offer a high level of comfort that you need when taking on steep and uneven surfaces.