Cross Country Running Tips

Cross country is a running sport that is much different than traditional track and field events. In fact, cross country events do not occur on a track at all. Rather, athletes compete out in the open on pre-marked courses. The courses are often similar in overall distance, however, the terrain of the courses are never the same. Also, cross country events often take place under many different weather conditions. These two things, combined with extreme long distances, are what makes cross country such a challenging sport. It is not uncommon for cross country teams to run 5-10 miles during a typical practice. Actual events are typically around 3.11 miles.

It is very rare that a cross country competition would be cancelled due to the weather. Being able to run through different climatic conditions is onr factor that makes cross country a tough sport. So if you want to become a better cross country runner, tip #1 is to train under different weather conditions. Preparation is everything, so if you can simulate running under grueling conditions during practice, then you will hardly notice them during competition. I am not saying you should go running everytime it is pouring rain, however you should run occasionally through all kinds of weather. Not only will this give you a feeling of what it may be like in competition, but it will also adapt your body to running under these circumstances.

Because cross country running is held on open courses rather than a track, you will need to prepare yourself to be able to run up hills and down hills, as well as on multiple terrains such as grass, dirt, pavement, and mud. A great place to train for multi-level terrain is a golf course. Golf courses are big enough that they will allow you to run for long distances. Also, golf courses have many hills and different levels of land. Because golf courses feature signs with distances from the tee off spot to the hole, you can also get a good idea on how far you are running. This will help you track progress. It is best to only run on courses when they are closed.

Just because sprinting is a different type of running does not mean it cannot help you in cross country. If you think about it, cross country is often a very crowded group of runners. Sprinting might give you just the edge you need to take the lead on the final mile of the course. Try mixing some short sprints in at the end of your workouts.

A long traditional standard for cross country runners has been carb loading. This is a method of eating foods high in carbohydrates the night before an event. That way you will have more energy for the next day. This is often a good strategy. Some good foods to eat are pasta and bread. Also, be sure to stay well hydrated prior to the race.