Everything you need to know about cross country running

Cross-country running is a discipline that involves covering various distances in natural environment, i.e. hills, grass, or rubble. This sport is very special because, on the contrary to other running disciplines, athletes cannot predict what obstacles they will face. Thus, they must be concentrated and able to make decisions fast. Since races take place from spring to autumn, sometimes runners cover these distances in a windy or even snowy weather. This sport requires a lot of training and persistence. What peculiarities does this discipline have?

Differences from trail racing

Quite often, cross-country running is mistaken for trail racing, which is why it is important to differentiate these disciplines. Although trail racing also takes place in natural environment, it is not the same. Firstly, the distances in trail racing are longer, and usually the terrain is steeper. Athletes go trailing in the mountains and sometimes in the deserts. Secondly, sometimes such races last for several hours or a whole day. Basically, almost all races that require covering 12 kilometers’ distances cannot be characterized as cross-country running.

Types of cross-country running

There are several types of cross-country running. The type of landscape is what makes them different from each other.

• Classic cross-country takes place in clean forests and parks, where there are not so many obstacles. This type of running does not require special skills.
• Sky-running is a mix of alpinism and running. Such races take place in the mountains. The distances are four to forty four kilometers long and are located high above the sea level.
• Sports orienteering is a cross that includes some orienteering tasks. Athletes have to get to particular areas sooner than others. The length of the tracks varies from 1.5 to 35 kilometers.

Distances

Usually the distances all athletes have to cover vary from 3 to 12 kilometers. In terms of international championships, sportsmen cover three to six rounds, each of them is 1750 to 2000 meters’ long. Adult athletes compete in 12 kilometers’ distances, whereas girls and boys cover 6 and 8 kilometers, respectively.

The track

According to the information provided by the governing body of cross-country running, the best tracks usually take place in a park or a forest, where the elevation change is not too big. Actually, if it is possible to ride a mountain bike in this park, then it is suitable for cross-country as well. The track is not similar in all its parts. Although the distances between the hardest parts of the track are approximately equal, such parts are usually longer than the easiest parts of the track. This is what allows sportsmen to keep up. As for other peculiarities of cross-country tracks, they usually consist of several 1750 to 2000 meters’ rounds. All participants begin the race simultaneously. Of course, these requirements differ from time to time because there are various types of cross-country running.

Technique of running

What peculiarities does cross-country running technique have? It is special because it changes in different areas, and it is fully based on the landscape. It is impossible to use only one technique throughout the whole race because it may be unsafe or even lead to injuries. Hardly ever do athletes face any obstacles when running in the stadiums, whereas those who want to compete in cross-country must be ready to overcome various difficulties. To run uphill, it is necessary to put your weight on the front part of the feet first. This technique makes it possible to reach high speed without putting pressure on the knees.

Training

To get ready for a cross, it is necessary to prepare for it both mentally and physically. First of all, it is important to set a realistic goal. What can it be? Some people desire to win the gold medal; others are willing to set their personal records. The goal depends on your abilities and imagination. The next step is choosing the clothes (we will cover this sub-topic further).

After setting a goal and choosing the clothes, comes the question of training itself. Warming up before the training session is crucial because it prevents athletes from being injured. It is better to combine cardio training with muscle-building workouts to make sure that the legs are strong enough to keep running. In addition, it is important to learn to overcome various obstacles, which is why training in the park of in the forest is essential. As for the meals, the food athletes consume must be healthy and full of nutrients. It is important to maintain the water balance as well, so make sure you drink enough water on the daily basis.

Clothes

What a person is wearing when running a cross is not too important. The most significant part of the outfit is the footwear. It is necessary to opt for trail sneakers, because their soles are studded and are not too slippery. In addition, the sneakers should be covered with some waterproof fabric. There should be additional protection to prevent the toes from hitting the ground and stones. The toe part must be a little bit loose, so that running down the hills should not be painful.

As for the rest of the outfit, it is better to choose clothes made of natural fabric. It should be chosen in accordance with the weather forecast. Even if the weather is too hot, it is not allowed to run without a T-shirt. This rule was established to prevent athletes from being injured if they fall on track. Moreover, sometimes organizers of the races prohibit using headphones during the race. Since races take place in forests or parks, it is important to listen to everything that is going on attentively. It is possible to wear some ankle protection to prevent yourself from being injured. Remember: if you do not follow the requirements, then you put yourself at risk.

Origin

Cross-country is a discipline that originated from an entertainment popular among British children in the 19^th century. The very first championship took place in Wimbledon. It was far from what is now a cross. Athletes had to jump over the fences, cross the rivers and make their way through the brush. This race was extreme, but it became a traditional British tournament. Now cross-country running looks completely different, and children coming from many countries practice it in their Physical Education classes.

Benefits

Cross-country running is a great sport for those who want to improve their health. It is especially beneficial for the cardio-vascular system and the lungs. Training takes a lot of time and requires daily work, which means that it helps to reduce weight, tone the muscles and become stronger. Those who train wisely manage to develop their explosive power and become more resilient.

In addition, cross-country is a discipline that requires a lot of willpower. This sport is challenging because athletes have to cover long distances without stopping or having some rest. Those who go through the training process till the end, notice how purposeful they become. This sport is a daily challenge because it requires regular training, which sometimes is not so easy.

All in all, cross-country running is a sport that has many benefits, and is available in any region where there are forests or parks. This discipline teaches people to work hard, train on the daily balance, stick to a diet, as well as helps them to become more purposeful and persistent.