Cross-country running is an extremely difficult sport to tackle, but it is also very rewarding: completing a race really gives you the feeling that you have accomplished an incredible feat. Cross country races are practically held on any surface other than a track or an asphalted road, such as grass, mud, dirt paths, rocky or wet paths, climbs, etc. Even if it is a tough sport, the benefits for the body and the friendships that are built thanks to the common suffering are worth all the efforts made in training.
Steps
Part 1 of 4: Work out
Step 1. Prepare your equipment
One of the advantages of cross-country running, as well as other types of running, is that it doesn't require a lot of special equipment. You will need shorts, a T-shirt, a sweatshirt or two if you plan to train at altitude (for example on a mountaineering course), a bottle of water and running shoes. If you run in areas where you may encounter dangers (for example, on paths also frequented by cyclists and motorcyclists), wear a reflective vest or at least colored clothing. Get breathable sportswear that lets sweat through and a water bottle that you can keep tied to your body and use while running. Don't save on shoes and buy two pairs:
- The first pair is for training. Choose well-padded footwear to prevent blisters or shin pain from impact with the ground.
- The second pair should have cross-country studs (or flat soles, if the course involves paved roads). You will use them for competitions, because they are lighter and less padded shoes, which allow you to lower the center of gravity. Do not wear them when you work out as they wear out very quickly. Also, if you wear spiked shoes during training, you risk getting injured because they aren't padded like exercise shoes.
Step 2. Always warm up
Start with a couple of laps or even a few miles of running at a slow pace or pace, depending on your fitness level. A great warm-up method is to walk briskly for five minutes, then run at your pace for another five. This exercise increases your heart rate and makes you sweat. Once your muscles are warmed up, do some stretching to prevent, or at least reduce, the risk of injury.
Don't forget to warm up at the end of your workout or race as well. Walk briskly for five minutes after your run, then begin the stretching exercises. Stretching after a run is more important than before, as it gives you the ability to prevent injuries and work your muscles when they are warmed up and more flexible, reducing the likelihood of strains
Step 3. Start slowly
The best strategy is to start slowly and gradually increase strength, endurance and passion for running. If you ran at full speed from the start, you would likely lose motivation and give up. In the beginning, don't try to run 10km in a single training session, but rather become familiar with the various types of terrain and your body's reaction to climbs, descents and rocky, bumpy and uneven surfaces. Don't think about the races yet; just get used to running on as many surfaces as possible.
Find a route suitable for cross-country running. Top choices include local parks (avoid paved paths), local hiking trails, hills, and even botanical gardens where you are allowed to run on grass and mud. If you have the ability to locate the most suitable places in advance, you won't have to waste time looking for the right routes
Step 4. Improve your skills
Start with the kilometer test. Most runners exchange their kilometer records, so this is the perfect distance to start with, as it gives you an idea of your current pace. One kilometer equals 2.5 laps of an athletics track, and running that distance gives you good insights into your speed, skill, and endurance.
- Run at a pace that tests you, but not in crisis; Don't worry if you can't complete the distance at first, as this is just a test that verifies your current fitness and you will quickly begin to improve. Time your kilometer and discover your running pace: you can find it by increasing your time on the kilometer by 1 or 2 minutes. Keep running the distance at your pace until you feel ready to continue your workouts.
- Switch to two or three kilometers of running and keep progressing. If you are a beginner, avoid runs over 15km, which can only be dangerous and if you are an expert, do not run more than 25km. Train at a normal pace for three to five kilometers, three to five days a week for a couple of weeks.
Step 5. Focus on long-term improvements
Don't rush to improve your strength, endurance and interest in this sport. Don't approach the preparation as a competition; only compete when you feel ready and are on the track with the other competitors. Until that time, just go at your own pace and enjoy the workout. Don't be afraid to walk between runs; even experienced runners combine running and walking to break up their training into smaller sections and increase their resistance to exertion.
- Run during lunch breaks. If near your office you have the opportunity to go to the park, the sea, the hills, etc., take advantage of the lunch breaks to train.
- If possible, find a running mate. It's easier to run with a friend who is passionate about cross-country than you are. As you improve, you can challenge yourself during your workouts.
- Be careful when running uphill. This type of training can cause muscle and joint injuries, as well as too fast descents are dangerous. Shorten your stride when uphill and keep a good thrust rather than a high speed. Downhill, lengthen your pace slightly, but stay composed and avoid sprinting. During the ups and downs, focus on the rhythm of your breathing.
Part 2 of 4: Compete
Step 1. Sign up for a competition
Once you've finished training and feel ready to challenge yourself, look for races that suit your level of preparation. Pay the necessary registration fee and think about the means of transport in advance. It is important to change your training schedule in the two weeks leading up to running, as you need to focus on competition and not progress. Here are some things you need to consider in order to better prepare yourself:
- If possible, try to race on the circuit before the event; knowing the route well is important in order not to suffer nasty surprises and to understand in advance what the most difficult points will be.
- If the track is too far, run similar courses in your area to prepare. Also, learn everything you can about it. Check the entry material, visit the organizers' website and ask questions of other runners on the cross-country forums.
Step 2. Modify your training program before the competition
Reduce exercise intensity in the two weeks before running. In the penultimate week, do just two full intensity runs. Focus on high-quality workouts. In the last week, just do an intense run, about 3-4 days before the real race.
- It is extremely important to give your body many days of recovery in the run-up to the race.
- The day before the race, do a light workout (your legs will hurt if you run too hard) and make sure you sleep for at least eight hours straight.
Step 3. Arrive at the start on race day
You've done your running preparation and are ready to prove something to yourself. Remember that this event is the culmination of the hard work faced.
- Prepare a bag with snacks and water. Bring a banana to eat after the race. The sugars from the banana are absorbed quickly by the body and restore your energy. In addition, the potassium contained in this fruit prevents cramps.
- Get there at least one hour before the race. This is especially important if you are unfamiliar with the area, as it takes some time to familiarize yourself with the terrain and competition rules, to complete your registration and to meet the match officials.
- Warm up. Start at least 10-30 minutes before the race. Make sure you have plenty of time to stretch before you go.
Step 4. Decide which step to take at the start
Some people recommend running the first few kilometers at good speed. This allows you to take the lead, keep pace with the best athletes and leave many opponents behind. Psychologically this situation is encouraging and ensures that no one is "corking" you.
- Other riders, on the other hand, prefer to run at their pace right from the start, because an initial sprint can tire and compromise performance.
- It is essential to know your pace and running strategy before setting off. Even if you are a beginner, it is a good idea to use the first few races as training so that you can find the style that suits you best. Find a good running pace and accelerate slightly with each race.
Step 5. Run as fast as you can
Take advantage of the experience you have gained in training and the awareness of your skills as a runner to get the best result. When you run, don't worry about your times and the crowd. Take a step that suits you and be content to overcome the pain barrier.
- If you finish in the first place, try to remove them before the final straight of the race, where the winner is often decided, in order to have a safety cushion behind you. When you overtake an opponent, do it at great speed, in order to gain a psychological advantage over him.
- Never look at another athlete's feet. By doing so you risk following its rhythm and losing ground; keep your eyes on his shoulders.
- Be proud of your results, regardless of the outcome of the race. It is a very demanding race and just taking part is a big undertaking!
Part 3 of 4: Improving Your Performance
Step 1. Improve your flexibility
Before you start exercising, make sure you know the exercises that allow you to stay supple and keep your muscles well stretched. Don't forget to warm up before you leave the house and to loosen up at the end of the day of running. You can integrate light weight lifting exercises and some other sports such as swimming, cycling and walking into your training program, which allow you to work other parts of the body and break the monotony of running, without giving up physical activity and venting of stress.
- Also, if you haven't started running yet and have concerns about your fitness, ask your doctor if such a strenuous sport is right for you. If you are not in good shape, do not train; go slowly and treat your body gently as you get used to running and exercising. The best thing about running is that it gradually improves stamina and fitness.
- Do push-ups and sit-ups every day. These exercises allow you to strengthen the upper body, which is very important in competitions. Start with 15 push-ups and 25 sit-ups, progressively increasing the number of repetitions.
- You may find that you experience pain in the calves and back of the thighs if you are not already an experienced runner. This is good; indicates that you are working your muscles in a new way. This is similar to when you go back to the gym after a long absence and complete a hard weight training session. It's natural for your muscles to hurt, but that's good! Consider reducing the intensity of your workouts slightly if you are in particular pain.
Step 2. Follow a diet that allows you to achieve the best performance
Your fitness also depends on what you eat. Make sure you choose healthy foods and provide your body with the energy it needs for workouts. It will be helpful to have several small meals throughout the day (perhaps 6-8 meals at 2-3 hour intervals).
- Eat fewer fast food foods or avoid them altogether. They only provide empty, non-nutritious calories that don't give you long-term energy. Instead, go for complex carbohydrates. Eat lots of vegetables, fruits, whole grains, and drink water. Also, try to get plenty of high-quality protein.
- Before a race, stay light. It is advisable to eat 2-3 hours before a competition and one hour before training. If you ate around departure, you could suffer from cramps.
- Drink 250-500ml of water or sports drink one hour before the race.
- Learn about athletes' dietary needs. It is a rather complex topic, with the most varied theories, but only you know what your body needs and only you are able to make the right choices to have the energy you need. Do some research and try different strategies to find the solution that gives you the biggest boost.
Step 3. Set yourself goals
Once you have tried various terrains and are accustomed to running on all types of surfaces, focus on small and large targets, in order to improve your endurance.
- Set yourself an ambitious goal. Now that you've taken the first steps, it's time to focus on your first race. What competition will you choose? Find one that will take place shortly and start working on getting involved.
- Start completing a long, intense run at least one day a week. Do your best to keep running without stopping for a long time, like an hour or two, and gradually increase the duration. Weekends are ideal for this type of training, but in the warmer months of the year you can also take advantage of the summer evenings.
- Keep exercising following the schedule and alternating between busy days and light days. As experienced as you may be, you can't train at maximum intensity every day. If you did, your motivation and body would collapse! Instead, try to follow a program that includes days of low-intensity running and others where you really challenge yourself. If you are a beginner, try to gradually work up to the hardest workouts.
- Write a diary of your workouts. This helps you keep track of your progress and lets you know when it's time to move on to a more intense exercise level.
Step 4. Do your research
Search the internet for training program ideas. You will find many different proposals, suggested by experienced trainers and runners. Modify one to perfectly fit the local environment and your personal needs. The secret is to gradually improve your endurance, speed, the ability to push yourself beyond your limits and make sure you know all the strategies for running on various different terrains, uphill, downhill and in any weather condition.
Part 4 of 4: Finding the Motivation to Keep Training
Step 1. Reflect on the benefits of cross-country running for the body
This sport causes positive physical and mental effects; an athlete who runs cross-country is robust, versatile and is able to run in all types of weather and on any type of terrain. Whether you run on the road or on the track, adding cross country to your training program can "strengthen you" and prepare you for anything. On the other hand, training for a cross-country not only improves your speed, but also your endurance.
- Cross-country running requires a lot of muscular effort, but gradual progress in running strength and speed control occurs without the wear and tear commonly caused by road or track training. This means that you can slowly improve your skills without suffering more and more serious damage to the body.
- Other benefits of running include the weight control effect, the ability to set personal or competitive goals according to your ambitions, lean and strong legs, increased energy levels.
Step 2. Also consider the mental benefits of cross-country running
This sport teaches self-discipline; thanks to good discipline, you will achieve results even without great talent. Despite the challenges that this sport imposes (or perhaps thanks to them), you will have the opportunity to learn to overcome your limits as you never imagined you could.
At the end of a cross-country run, you have every right to indulge yourself with a warm bath, a massage, a delicious meal and a night in a comfortable bed (with the added bonus that you'll have a great night's rest)
Step 3. Regularly reinvigorate your motivations
There will be occasions when you will reach the limit of endurance during training; in those moments it is important to stop and reflect on the reasons that push you to work hard. Reconsider the sources of your inspiration, including the races you want to participate in, the friends you've made in the cross-country community, the enjoyment you get from progressing in your fitness and endurance, plus any other reasons you have. come to mind.
- If you are trying too hard, slow down. Give yourself time to recover and remember that you run for yourself, not someone else. In this type of running, the important thing is to participate and do your best. It doesn't matter how you place yourself in the races, just that you are consistent and always give your best.
- Remember that, as in marathons, cross-country running is 90% mental and 10% physical effort. Commit to moving forward and breaking your latest record.
Step 4. Choose beautiful and breathtaking locations for your cross country runs
Once you feel comfortable running in nature and are able to leave the high school or university paths, why not take advantage of your passion to visit some of the most spectacular places in the world? The rewards of your hard work and travel costs will be the natural beauty you will see, the chance to meet runners who are as passionate as you are, and to visit wonderful places.
- Cross-country racing is very popular in several countries, including the United States, Canada, England, Australia, New Zealand and some European, Asian and African countries.
- The IAAF provides ongoing updates on racing around the world, including cross-country racing. You can check all the information about competitions that interest you on the internet. Have a good search!
Advice
- Find a friend faster than you and try to keep up with him.
- Don't think about your speed, just beat your personal best. Remember that nothing is impossible.
- Sprint for the last 200 meters of the race and don't slow down, even when you're one step away from the finish line.
- If people make fun of you for being out of shape, fat, or slow, don't listen to them. You will be the one to laugh last when you beat them all in the race!
- Stay positive. Cross-country running is a mental sport: if you feel like you can't make it, you will fail.
- Consistency in training is essential. Only in this way will you be able to improve your stamina.
- Run in comfortable clothes.
- Music is ideal for picking up the pace. Create a playlist that motivates you and run to blaring music. You won't even notice how fast you go!
- A training partner can be very useful for not feeling lonely while racing.
- Be kind to yourself; if you are a very good sprinter, but do not perform well in cross-country racing, do not be discouraged. It is rare to find an athlete who can excel in all types of running: track, road and cross country. Your goal is to expand the versatility of your running style and gain the benefits of cross-country training. Your muscles will hurt and it may not be your favorite type of running, but the stamina and willpower you gain will give you more power for your sprints or street runs.
Warnings
- When it comes time to increase your running distance, don't rush. Don't go 5 to 8 kilometers from one week to the next. This would put you at great risk of injury. Try to increase the distance by 750 meters per week, or by 10%. Take this program as an example: 5km the first week, 5, 5km the second, 6km the third, 6, 6km the fourth, 7, 2km the fifth and 8km the sixth.
- While pushups, crunches, and a good dose of weight training are helpful because they help strengthen your core muscles, remember that you are not a football player. Don't increase your muscle mass too much. When lifting weights, focus on your core and leg muscles (the press and squat are ideal exercises for you). Also, do exercises with light weights and numerous repetitions. This allows you to generate lean muscle mass and improve your stamina.
- On the roads, even those in the countryside, always pay attention to the cars. Leave room for drivers, even if you have right of way. Much better to let them pass than to be run over.
