Does cross-country running seem like an awesome sport to get into?
Has the cross-country bug already got you, but you would love to improve?
Whether you are just starting out with cross-country running or have been at it for years,
the four cross-country running tips in this article will help you enjoy the sport to the fullest.
Intro to Cross-Country Running
When I think of cross-country running I think of all elements of weather, such as dense fog, downpours of rain, and ice cold snow. I also think of physical sensations related to the weather, such as freezing hands and ears, slipping through thick mud, and falling over unexpected tree trunks. To me, all of these things are memories of great fun!
When it is done correctly, cross-country running is a ton of fun. You just have to prepare a bit before you get out there. The following cross-country running tips will get your sneakers laced and out the door, ready for fun!
Cross-Country Running Tip #1: Learn Your Terrain
If you have experience running on pavement or sidewalks you cannot immediately relate that experience to cross-country running. In the best of conditions, you will perform cross-country running on dry but uneven terrain. Much of your running will be on wet ground that is quite muddy and slippery.
Cross-country training should include as many off-road runs as possible. Break off from your usual routes and get out into the woods where you have hills, puddles and mud to conquer. If you can find a training course that includes hills, forest etc., that is the ideal place to train.
Cross-Country Running Tip #2: Look to the Sky
Get used to bad weather for cross-country running! Preparing physically and mentally for cross-country running means getting out in the elements and learning to keep running when the sky lets loose. You will be freezing cold and drenching wet, but that is part of the cross-country fun!
Cross-country runners don't switch to an indoor treadmill the moment they hear rain is on the way. If you want to make it in cross-country running make a point to run in all types of weather.
Your race day should not be the first time you ever had to run in bad weather! You should already be prepared for it. In the end, you will see that running in even the worst weather, sub-zero temps and rain and hail, is not all that bad with some training.
I find that my body warms up comfortably within seven to eight minutes of running and it can rain on me all day without being a huge deal. So, make sure you are comfortable with the weather conditions you will be facing in your fall or spring season, which is not always the best weather.
Cross Country Running Tip #3: Right Running Gear
While you can learn a lot from running in adverse weather conditions, you have to protect yourself with the right running gear and running apparel while out there.
For cold weather running apparel, you are essentially looking for layers of clothing. Don't necessarily wear the thickest jumpers, but wear multiple layers. The air in between the layers will warm up as you move and work like insulation, much better than thick clothing can do.
Check out this running apparel page to get more information on the best apparel options for running in cold weather. You will learn about everything from running jackets to running pants, both for men and women!
Cross-Country Running Tip #3: Prepare for Changes in Tempo
Changes in tempo are to be expected in competitive cross-country running. Be prepared to slow it down at certain parts where the course becomes hilly or super slippery.
You want to then bump up the speed and really push it when you come to a portion of the course offering easier terrain.
Tempo changes are very hard to deal with, especially as your legs go tired and start filling with lactic acid. You will get to a point where you will feel like you don't want to go anymore. At this stage it becvomes as much a mental as a physical challenge.
Practicing tough runs with lots of tempo changes can help you simulate race conditions.
With some practice with fast paced running and changing tempo your legs will be less prone to lactic acid build-up and you will get used to the changes.
It doesn't matter whether you use a pyramid run system where you change speed every five minutes (for example) or you do a fartlek session that is less structured. Any way you can practice changing tempo will help.
Also, add in some speed running drills toward the end of your runs. Yes, your legs are hurting and feel heavy at the end of an intense run... that is the perfect time to practice picking up speed!
Embrace these four cross-country running tips and get yourself prepared for the upcoming cross-country running season.
Look at foul weather as an opportunity to prepare your body and your mind...and to have a bit of fun!
In the end, 95% of the outcome of your races gets decided during the week, when you train.
Give it your best shot during your running training sessions.
You will improve your running and get better at this great sport, you just need to put your body and mind to it.
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