Any tips? Download the new 'myrealbuzz' app and start tracking! She runs these at a pace significantly faster than her target race effort, plus she is forced to slow into and accelerate out of each corner, learning the relatively quick 5 to 10 steps acceleration often needed to regain contact or establish position. 4. Warm up. Run On Hard And Soft Surfaces However, if this is not the case then it can be important to consider your starting position. Each 800 has a short steep uphill and downhill to negotiate. This means select a shoe that’s going to fit like a glove, and can handle super tight, fast turns and uneven terrain. “A well-planned cross-country course will do everything possible to disrupt your stride, your pace, and your focus,” says Pete Magill, author, coach, and five-time USA Masters Cross-Country Runner of the Year. In addition to this consider the typical weather conditions and whether this may impact on the terrain. To reduce the risk of becoming shoeless it’s advisable to wrap some strong tape (Gaffer tape is best) several times around your spikes once you have tied your laces. 1. Some cross-country courses are pancake-flat, but these are the exceptions. On her 200- to 400-meter grass intervals, June runs a square circuit. mailing list (GDPR SAR request). Try including 2-3 x 300-400m efforts at the start of your interval sessions. In order to prepare effectively for cross country it’s important to try and replicate the course and potential conditions during training. For firm, grassy courses 9mm spikes should suffice, whereas 15mm will almost certainly be required for a mud bath! It is soon so I wont have long to practise. Cross-Country Running Tip #4 : Practice Tempo Changes In competitive cross-country running you often have to deal with sudden tempo changes. Decrease your running frequency.. You want to get yourself in the best position possible without killing yourself to do so. Sharp Turns. A mile over the mud is much more tiring than that over the tarmac. From motivational mantras to effective training advice, here’s the wisdom that sticks with you. My very 1st meet is tomorrow and im going to try to get the 1st place spot. I usually do Monday, Tuesday, Thursday, Saturday. The speed-play nature of it mimics the ups and downs and the variations in intensity of a race. Over the course of a few weeks of doing these, the times on the uphill sections improve steadily, as expected, but most people see a dramatic improvement on the downhill sections. Try interval training. It's rare to find a competitor able to excel in all three types of running: track, road and cross-country. Running over a variety of surfaces—from dirt and grass to mud and asphalt to gravel and everything in-between—you’ll find sharp turns, short steep hills, long cambered sections, logs to jump, creeks to cross, and bridges to negotiate. Running drills are effective during the warm-up to help you prepare your body to run with proper form. Toilet roll is a must for obvious reasons and a black bin liner always comes in handy for any wet and muddy kit! “What I first try to do is to let the kids know that a cross-country race is a race to the finish line—we talk about the ebb and flow of a race,” Siqueiros says. No, but you don’t want to be last either. Larger text size Large text size Regular text size. Having the right kind of shoes can make a huge difference for you. Before your race day, plan out your warm up. Cross country running involves running over a variety of different terrains and elevations from as little as 2.5 miles and up to 7.5 miles. To help you get ahead of the pack when it comes to the sport, we’ve gathered below some of the best tips and tricks for people looking to improve their cross country running game before everyone else catches up. Unlike a track, where the shape of the 400 is an oval with gradual turns, her grass 400 is literally square, with 100-meter segments on all four sides and a sharp 90-degree turn at each corner. Maintenance running is all about maintaining fitness, not building it. Usually there is just one... 3. After this initial burst the pace generally settles, however a fast start can pose a huge challenge to the body’s physiology and often runners pay the price by struggling in the latter stages of the race. Workout 3: This is a tempo run over rolling hills or on grass, dirt, or wood chip trails—anything but a flat, even asphalt surface. It’s always prudent to have a selection of spike lengths (9mm, 12mm, 15mm) … One of the most beautiful aspects of cross-country running is that it’s not just you against the competition and yourself; it’s also you versus Mother Nature. Print. An important part of cross-country racing success is adapting your strengths as a runner to the various courses while minimizing your weaknesses. The length of the metal spikes that you will need to use will depend on the condition of the course. “I’ve fallen twice in masters national cross-country championship races,” Magill says. The point is to expand your versatility in running and to gain the benefits that come with cross-country running. Nonsense! For a hill... Head Games. Find an effort level that you’re confident you can maintain, then make that your guide.”. This will make the remainder of your workout tough but it will force the body to become more efficient at buffering the lactate. Eccentric strengthening exercises of the Achilles tendon are also helpful, particularly for masters athletes who may have several years of mostly running in heeled shoes on level terrain behind them. It’s always prudent to have a selection of spike lengths (9mm, 12mm, 15mm) to hand and then you can decide which are most suitable once you’ve seen the terrain. This certainly isn’t an easy thing to do as blood lactate and fatigue levels are high but working the hills to your advantage will put you ahead of your competitors. Cross country has many benefits. Cycling, swimming and strength training are good options - they work other muscle groups to give your body more balance. Unending stress on running in cross country, flogging the dead horse (and this image resonates with me) of mileage, run run run. Magill offers the following exercise to address all these areas: “I’ll lie on my back, hold up one leg, and draw the alphabet with my foot to reintegrate all the muscles in my lower legs to better handle the uneven terrain of cross country,” he says. In particular, focus on your core, hip flexors, and lower legs. Proper Technique. Practice running hills once a week. Workout 2: This involves doing tempo runs that start with a gradual uphill for 800 meters, then turning around and running 800 meters downhill, and repeating the sequence for the length of your normal tempo run. How to win cross country running . 1. There was an issue signing up for our newsletter. Prepare your body by running over different terrains. Just run. Interval training for cross country involves running at a fast pace for a set distance, jogging or walking afterward to recover, and then repeating several times. Some courses narrow very quickly or involve sharp bends shortly after the start so to avoid becoming ‘boxed in’ or ‘squeezed’ on the first turn you should consider where on the start line will give you the clearest run. If the terrain is very wet and slippery then it’s best to try and warm up on nearby roads or tarmac paths. The more course-specific your preparation, the better. If you’re serious about cross country running then it’s a good idea to invest in a pair of specialist cross country spikes. Here’s our top tips on how to get started with cross country running: Take your time with cross country running. 00. Here are the five most common cross country workouts, which any runner can incorporate into his or her training regimen to improve his or her running strength and efficiency. How to Train for a Cross-Country Race. This can help you to make decisions about spike selection and race tactics. Your knee lift is higher; the energy needed to maintain form on uneven surfaces is greater; your push-off is stronger; and the energy returned from the push-off on soft surfaces is much less than the track or roads—all of which necessitates additional attention if you’re to become proficient. If you’re new to XC, you may be subjected to rigorous training that your body isn’t quite used to so be aware. Whereas, for most runners, track and road races are largely dictated by pace, cross-country racing is largely dictated by effort. If you are already a regular runner you need very little specialist kit, if any, to start racing cross country. The same applies to any downhill sections of the course. 1. Magill agrees, saying that when your effort level is disrupted, calmly, and patiently climb back up on the horse. Give it your all. Results and Highlights From the 2020 London Marathon, The Adjusted Diamond League Season Ends With World Leads and National Records. 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