Any tips? But when you get to an easier patch, that's where you'll want to … If the terrain is very wet and slippery then it’s best to try and warm up on nearby roads or tarmac paths. It’s always prudent to have a selection of spike lengths (9mm, 12mm, 15mm) … Most cross country races are 5 km, or 3.1 miles, long -- a distance that requires endurance and... Changing Terrain. Do you need to be in the lead at the first turn? This means select a shoe that’s going to fit like a glove, and can handle super tight, fast turns and uneven terrain. In the second race, I was patient; I returned to the correct effort level, caught the leaders a mile later, and won the race.”, cross country, Half Marathon, Marathon Training, Racing, Speed, Strength Training, trail, training, Phone: +61 3 9285 0600 The length of the metal spikes that you will need to use will depend on the condition of the course. Even if you have the full 300 meters, the imminent narrowing dictates a key rule of cross-country: You must be able to get out quickly and efficiently from the gun without undue stress. Many runners make the mistake of easing off the gas once they have ascended a hill, however the best cross country runners are those who can run hard off the top to break their opponents. One of the first steps in becoming a cross-country star is TIME. Larger text size Large text size Regular text size. In particular, focus on your core, hip flexors, and lower legs. All of this can affect not only your overall health but feet in particular. Sharp Turns. This all combines to constantly disrupt your rhythm much more so than a race run on an even, flat surface. Don't think. If you’re serious about cross country running then it’s a good idea to invest in a pair of specialist cross country spikes. Try interval training once a week during the running season. #2: XC shoes are an investment . Editorial Credit: Sarah Cheriton-Jones / Shutterstock.com. Given the increased muscular strength needed for effective cross-country running, some supplementary work will help you train and race more effectively. Once at the top, take a five-minute recovery jog before heading back downhill, focusing on being fast and efficient. Whereas, for most runners, track and road races are largely dictated by pace, cross-country racing is largely dictated by effort. Trying to maintain pace through constant changes of footing, elevation, and direction can cause a midrace tie-up that’s painful to experience and can result in a placing far lower than your fitness merits. “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. An important part of cross-country racing success is adapting your strengths as a runner to the various courses while minimizing your weaknesses. Maintenance running is all about maintaining fitness, not building it. Most cross country races are 5 km, or 3.1 miles, long -- a distance that requires endurance and stamina. Turn and burn. Siqueiros had Hasay do many of her tempo runs on an 800-meter grass field made up of two fields separated by a small hill. How to win cross country running . Check out these top tips from athlete Louise Damen so you can perform well when racing on the mud. Give it your all. mailing list (GDPR SAR request). Do 3 to 6 repeats, depending on your weekly K’s. Many cross country courses are comprised of laps so you don’t have to walk the full race distance but it is always useful to familiarise yourself with certain aspects of a course before you race on it. 1- The number one tip for all distance racers is DON’T START TOO FAST. 1. The course, typically 4–12 kilometres (2.5–7.5 mi) long, may include surfaces of grass, and earth, pass through woodlands and open country, and include hills, flat ground and sometimes gravel road. You have to make time during the week and on weekends to run. If possible try to arrive at the race venue in good time so that you can look at the course beforehand. Simply fill in the form below to submit your query. Other beginner running tips for cross training are walking, tennis, squash, football (soccer) and even cross-country skiing! Finish strong. The time on the clock is irrelevant, you are simply trying to beat your opponents. Build Your Stamina. It sounds obvious but bring spare clothing and footwear for after the race, along with sufficient food and drink. Here are the key elements to take into account when designing cross country-specific workouts. Email: info@runnersworldmag.com.au. In order to best prepare yourself both physically and mentally for the possibility of a fast start it’s a good idea to try and replicate it in training. Cross-Country Running Tip #4 : Practice Tempo Changes In competitive cross-country running you often have to deal with sudden tempo changes. 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. You have previously unsubscribed from this newsletter. Each 800 has a short steep uphill and downhill to negotiate. Part of the appeal of cross-country is that most races take place in parks or on golf courses, places of peace and tranquility, most of which feature some slight to … “We’ll run our fartlek or repeats over different ‘parts’ of the course. Most turns on a cross country course are going to be sharp 90 degree turns. “I remind them what happens in the middle or beginning does not necessarily reflect what happens at the end. Tips on Cross Country Tryouts Build Your Stamina. Therefore, don’t panic if things don’t seem to be going your way.”. You want to identify several key elements of effective running form right away. In addition to this consider the typical weather conditions and whether this may impact on the terrain. I’ll also just do our regular intervals, 400s, 800s, or mile repeats over cross-country courses and terrain, grass, dirt, or even sand.”. Are you sure you want to re-subscribe? Read on for our top 7 cross country running tips. Depending on the length of your race, take a good warm up run for 10-20 minutes. Magill agrees, saying that when your effort level is disrupted, calmly, and patiently climb back up on the horse. Try including 2-3 x 300-400m efforts at the start of your interval sessions. Don’t worry about pace. Step 2: Making Time: Part 2. 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. That is what we will go over today in the 20 benefits of cross country running. Step 1: Ensure you have the equipment essentials. The beauty of cross country is that it involves racing in its purest form. Do some stretches and dynamic drills, and follow with some short interval reps at a moderate intensity for up to 3 minutes, to get your heart rate up. The same applies to any downhill sections of the course. In some cross country races your club or team may be assigned a specific pen or position on the start line, which is of course very much out of your control. Be kind on yourself; if you're a great sprinter but a slow cross-country runner, don't let it get to you. Having the right kind of shoes can make a huge difference for you. … Practice running hills once a week. Cross country running and racing can be a pretty gruelling sport. It is soon so I wont have long to practise. Magill does 50 percent of his running on trails, too, saying that doing so regularly utilises all the muscles associated with a varied and choppy stride. If your enquiry is regarding your entry or an event you are trying to enter, please contact the event organiser directly. 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. Save a little for the end sprint. Run On Hard And Soft Surfaces 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. “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. Plus, trail running is beneficial to practice focusing on where your feet are landing. The kids can then imagine themselves running over the terrain they’ll be racing on.”, Joe Vigil, who coached Deena Kastor and many other national cross-country champions, agrees with this approach. 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. You can learn what that effort should be—and teach your body to maintain it—with cross-country training tailored to the demands of racing. As long as you are running on a consistent basis, you will find that this sport will be much easier on your body. These tend to be a little more robust than track spikes and generally have better grip and traction. Early in the season, the difference in times between the uphill and downhill sections will usually be between 20 and 30 seconds. This effort is plenty fast enough to improve her mechanics, efficiency, speed, and strength such that she can establish a solid position for herself the first 200 to 300 meters of a race and be able to settle into the race without undue stress or strain. There are often certain parts in the race where you have to take it easy. Try to lean forwards if you can and use the momentum of the hill to your advantage. The athletes in the top positions are at a significant advantage as they have a clear path around or over these obstacles. 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