Cross Country Running For Everyone
Cross-country running consists of running in mud, on grass, over the rough terrain and in water. If running for completion the groups usually consist of up to twelve people. All cross-country courses differ from size. Distance and the terrain, which makes it harder to train for one special surface as you can with flat road running and trail running. Generally, the areas have no human grooming of any kind, making running treacherous and uncomfortable.
In some instances of cross-country running for completion, flag colors represent the direction the runner should go when arriving at that certain area. The normal colors used to determine direction are red, blue and yellow. Race lengths of this type vary from one and a quarter mile to nine and a third mile depend one the type of cross-country running you compete for. The lengths of the runs are determined by gender and league type.
Cross Country Training
Cross-country running differs greatly from flat surface running regarding speed. This type of running does not measure distance per say, it measures endurance because of the terrain. The stride difference for cross-country running along with the different body movements with strenuous leg workouts make this running different from flat road running.
Shorter strides account for the soft and slippery terrain a runner has to deal with while running. Because of the shortened stride, you require a much great leg speed to accomplish cross-country running. Cross-country running works different muscles in different ways and the abdominal muscles along with the legs and joint suffer more compression related injuries when proper training is not sufficient.
The Training Program at a Glance
The four categories of training for this type of running require tempo running, endurance workouts, hill running and repetitions leading into the actual race training. Endurance training lasts up to six weeks, builds distance, and allows the body to adjust to the different ground types. After you build endurance the hill-running aides in adjusting your tempo of the run and builds up time speed along with strengthening of the muscles for this type of running.
After your initial training in endurance and hill running, you start the cross-country training that continues up to the race. Hard and easy run cycles go for fourteen days and then starts over again. In this type of training heart rate monitors work by allowing you to pace yourself and hold your level of intense running. You need to keep your heart rate consistent over all terrain.
The Shoes for Cross Country
Shoes that fit the event in this case need to be fitted with spikes that provide some traction and stability when running on different types of terrain. The shoe needs to allow comfortable motion when the foot and leg endure such a physical running routine of this type.
The lightweight shoe has to be durable and in some cases offer more support than the actual running shoe. Different length of spikes is pure choice of the runner; some runners may experience more problems with the longer length spike and choose a smaller length for running. Experience runners know the spike length and beginners may have to do a hit and miss type of learning to find the right shoe.
Mental Endurance
Your state of mind plays an important part in training and cross-country running. The person you will be listening to is yourself. Self thought and encouragement from within you makes a selected runner. Your inner motivation helps with training for the treacherous run. Ridding the daily distractions and dealing with everyday responsibilities cannot distract you in your training for cross-country running.
Warm Up and Cool Down
As with any training program, you need to warm up before a run of any distance. To get ready for the daily run, loosen arms and legs to ensure muscles are loose and limber enough for the run. Schedule weight training before the running session and always weight train every other day while training.
After a weight training session and a running session remember to do some cool down routines, even if it is a slow walk after running, do not just stop, without cool down a body could be subject to injury. Cool down allows the body to gradually relax after a running or weight training session.
Nutrition and Hydration
Nutrition needs to be substantial when training for cross-country running. A daily supplement of carbohydrates and protein for retaining energy and strength requires a proper diet. Before running, low up on some carbohydrates for energy and then afterwards to supply energy you have burned by running.
Hydrate your body regularly to prevent cramping and soreness of the muscles. Even if you feel no need for water, your body needs the water especially if you are sweating while running. Short distance runs require just water for hydration, but for the longer runs, you will need a sport drink of some type to restore the body’s loss of needed nutrients.
Important Information to Remember
When you choose to begin cross-country running you need to start out slow and work your way up to distance and endurance. Weight training for the upper and lower body along with the abdominal muscles is recommended since cross-country running puts so much stress on the body. Without proper muscle strengthening, injuries may happen. This a very important role in training for cross-country running or any running you do.
