How to Train for a Cross-Country Race. In addition to this consider the typical weather conditions and whether this may impact on the terrain. 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 severe elevation gains and losses. Simply fill in the form below to submit your query. Depending on the length of your race, take a good warm up run for 10-20 minutes. Before your race day, plan out your warm up. Hilly, slippery parts. mailing list (GDPR SAR request). 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. That is what we will go over today in the 20 benefits of cross country running. Explore {{searchView.params.phrase}} by color family {{familyColorButtonText(colorFamily.name)}} young woman running on mountain - cross country running stock pictures, royalty-free photos & images. Try to lean forwards if you can and use the momentum of the hill to your advantage. It sounds obvious but bring spare clothing and footwear for after the race, along with sufficient food and drink. These tend to be a little more robust than track spikes and generally have better grip and traction. However, if this is not the case then it can be important to consider your starting position. Any tips? Cross country running is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. Some cross-country courses are pancake-flat, but these are the exceptions. Email: info@runnersworldmag.com.au. Workout 1: … Step 1: Ensure you have the equipment essentials. Popular in the early 20th century across the world, cross country running is once again taking off. en español Consejos de seguridad: correr. As long as you are running on a consistent basis, you will find that this sport will be much easier on your body. You want to get yourself in the best position possible without killing yourself to do so. Be kind on yourself; if you're a great sprinter but a slow cross-country runner, don't let it get to you. For a hill... Head Games. 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. The point is to expand your versatility in running and to gain the benefits that come with cross-country running. No, but you don’t want to be last either. Fartlek training is great for cross-country. 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. Don’t worry about pace. This all combines to constantly disrupt your rhythm much more so than a race run on an even, flat surface. As you move back in the pack, the slowing into each obstacle is more severe as a greater number of people attempt to negotiate the obstacle. Cross country runners should learn to sprint because you want to save some energy to provide a kick to the finish line. Since cross country running requires lots of cardio, it is highly recommended that you exercise as much as possible on a treadmill or go running on your school's track. 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