Runners have different opinions about cross country running, but most say it’s a sport that’s hard to master because of its unpredictability.
The uneven and continually changing racecourse surfaces help build one’s strength and stamina.
If you are among those interested in cross country running tips, you are on the right page.
We will give you a comprehensive list of cross country tips to start your journey to become a cross country runner.
Brief History of Cross Country Running
Cross country running started in 1837 as school competitions in England.
In 1912, the sport became part of the Olympic games.
However, runners from the 1924 Olympics suffered from a heatwave, where the majority of the competitors needed medical attention.
This incident led the Olympics officials to prohibit the sport from the event to prevent any similar incidents from happening again.
Cross Country Running Tips
As you venture into the world of cross country running, having an idea of what you are getting into makes a lot of difference.
Here are some crosscountry running tips that we want to share for you to understand the sports better.
1. Footwear Selection
Cross country running involves running on a variety of surfaces. That is why footwear selection is crucial for your safety and advancement in the race.
Try investing in footwear that offers enough grip and traction. Some athletes choose spike shoes while others opt for rubber studded running flats.
If you choose to wear spike shoes, it is best to have different spike lengths handy and choose the right size suited for the terrain.
2. Check the Venue
Since it’s cross country we are talking about, it is best to see the racecourse before the competition.
If you do, you will have a better idea of what kind of challenge you will be facing on the race day.
You can also make the right preparations according to how you see the course.
3. Choose a Good Starting Position
Some cross country races assign the starting position for each participating team.
There are also races where participants have freewill.
Among the best crosscountry running tips is that, if you can, make sure you are on the spot with enough space for you to move once the race starts.
Avoid staying in a spot where you will have a hard time navigating through the first turn and sharp bends.
4. Make a Quick Start
Since cross country races involve many participants, you can expect these athletes to make a quick start as they try to scramble for the best position to ensure winning.
Starting fast will also condition your body to the upcoming obstacles and uneven racecourse ahead.
It will also give you a fair distance from your competitors. Once you are in a safe position, you can settle at a comfortable pace.
5. Do Specific Training
Training is one way of preparing an athlete’s mind and body for the upcoming race. However, preparations differ from one event to the other.
Hence, if you are joining a cross country event, your training regimen must be specific to that sport.
Gather as much information about the course as possible and replicate it in your training. Take note of when it will happen to prepare for the weather condition on the event day.
6. Warm-Up Intelligently
Athletes should warm-up before competing.
You will see some runners jogging and stretching on the racetrack minutes before the actual race. However, it’s a different story in cross country events.
Runners are discouraged from doing their warm-ups on the racecourse to prevent pre-race fatigue. Instead, they are directed to do their pre-race activities on nearby roads.
7. Focus on Effort
In cross country running, your speed isn’t the priority.
What runners need to focus on is how to beat their opponents amidst the unpredictable terrain.
You should be mindful of your surroundings and be aware of the course so that you can strategize accordingly.
8. Keep Shoulders and Face Muscles Relaxed
Avoid clenching your shoulders and face muscles as you try to increase your speed.
You will only waste unnecessary energy while doing this action.
9. Run With Teammates
Try to run alongside your teammates, people that are familiar to you, as long as it’s possible.
It’s a great way to motivate each other. However, you don’t have to slow down just to match their pace.
Try acting out this scenario during practice to know what to do on the actual race.
10. Work the Hills
Some runners ease up on hills. They try to slow down once on top and as they go downhill.
However, coaches urge the athletes to use the hill to their advantage.
Using the momentum of the hill will help you in getting ahead of your opponents. Going up an elevation is the right time to push your speed.
11. The End Matters
After making the quick start and settling to a steady pace during the race, you can push all your efforts near the end of the race.
That is one strategy worth remembering. It’s not worth it to waste unnecessary energy while in the middle part of the racecourse.
How to Prepare for Cross Country
How to prepare for cross country events is entirely different from preparing for other running competitions.
Besides the regular training regimen for road and long-distance runners, cross country training includes other workouts that hope to replicate the terrain.
Here are some of the things that you need to do before joining any cross country running competition.
1. Be physically ready.
Create and follow a training routine to prepare your body. Try doing bodyweight exercises on some days to prep your muscles.
Aside from daily running, cross-train for a different sport when you are not on the road. You can try swimming, basketball, or even dancing.
Following this training strategy will prepare your body for the challenges you will encounter on the actual racecourse.
2. Train your mind to be positive.
Train your mind to keep a positive outlook as you go through the race while trying to conquer the unpredictable racecourse’s challenges.
Having a positive mindset will keep you motivated as you run. Think only constructive thoughts to keep the pain and tiredness at bay.
3. Eat the right food.
Your body needs fuel and a quick energy boost a day before and in the morning before the event starts.
Make sure to eat simple carb foods like bread, fruit, milk, pasta, and vegetables. These food types will energize your body and allow you to endure the challenging race.
4. Rest well.
Try sleeping for eight hours on the eve of the actual race. Ensure that you sleep early and without disturbance for your body to recharge.
5. Drink water.
Right after waking up on the day of the race, start drinking water until you have consumed 16 full ounces.
It’s your way of getting hydrated before the event, as it might be impossible to drink water while running.
It will help a great deal if there is a chance to bring a small water bottle for small sips during the race.
Make it a habit to drink plenty of water even when there is no event.
FAQs
1. How can I improve my cross country running?
There are multiple ways to improve in cross country running. Here are tried and tested tricks and tips you can do:
- Be prepared and ready to feel uncomfortable, from training to the actual race.
- Run more often but make sure to rest for a day.
- Make adjustments to perfect your gait and posture to allow you to move effortlessly.
- Count and take note of your stride and practice how to increase it.
- Schedule and practice tempo runs in your workout schedule.
- Practice speed work by doing controlled running intervals.
- Incorporate fartleks into your running workouts.
- Include hill training and repeats in your running regimen.
- Try using a treadmill when practicing hill training and running intervals.
- Take one day off from running to recharge and rebuild your muscles.
- Create and follow a comprehensive training schedule.
- Try losing and getting your ideal weight.
- Improve your eating habits by consuming foods with your needed nutrients.
- Choose lightweight fabric and materials for your running gear.
- Do regular stretching to loosen up tight muscles.
- Work on your core muscles to improve your running stance.
2. How do you run in cross country?
You may be wondering how to run in cross country running events. Here are cross country tips from seasoned cross country runners:
- Make sure that you have the proper gear ready.
- Train for the sport.
- Start slow in building stamina and strength.
- Aim for long-term improvements.
3. What should cross country runners eat?
Proper nutrition is vital to your athletic aspirations.
Eat foods high in carbohydrates a day before the race. Refrain from consuming caffeine and energy drinks; drink plenty of water instead.
Try snacking at least every four hours if possible by eating granola bars, peanut butter sandwiches, fruits, and more.
After the race or practice, eat foods high in carbohydrates and low on protein. You can also drink milk or chocolate milk for calcium.
Pointers for Cross Country Running
With more than enough cross country running tips from coaches and runners will help if you are new to the sport.
These pointers will serve as a guide for you to conquer and succeed in cross country running.
You may also want to check trail running as an alternative sport to cross running, as it is also done outdoors.