How to Prepare for a Cross Country Race

Get back to the roots of running. Cross-country is the original and most challenging form of distance running.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Running/sports Drinks

1. Get used to the varied surfaces. Run casually for about 30 to 40 minutes in your first few times out.

2. Wear supportive running shoes. Check out special trail running shoes manufactured by major running shoe companies.

3. Start speed sessions. Cover two to three miles at a warm-up (easy running) pace. Then run a series of eight 60-second efforts at faster than race pace, with a steady, 2-minute recovery jog in between.

4. Run your speed bursts over anything that comes in your path, whatever the terrain.

5. Devise a loop of between 600 and 800 meters using natural paths and obstacles. Run a series of four to six repetitions of the full distances, with a 4-minute recovery.

6. Break the loop up into, say, four sections of about 200 meters. Run the first and third sections comfortably. Run this loop continuously, for say, 8 minutes.

Tips & Warnings

• Consider using a heart rate monitor, especially for speed work.
• Take advantage of your cross-country fitness to improve your road race times. The rigors of cross-country can make road running feel like a breeze.
• Contact your local running club or organization to get a schedule of cross-country races.
• Consult an experienced runner or a coach for advice.
• Attend a cross-country race as a spectator, to get an idea of what you will experience.
• Remember to warm up, cool down, and stretch out well when running cross-country.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

on 7/27/2006 When you breathe, you should breathe in through your nose, and out with your mouth, so your mouth isn't doing all of the work, and you can pace yourself without struggling.

on 6/30/2006 Make sure you are well hydrated before you run - it is crucial! You can't drink anything while you're running. Get a good nights sleep to energize your body. Don't wake up early, because your body is burning more calories that are readily available for energy that should be burned while running.

Eat bananas and oranges, anything with potassium in it to help prevent leg cramps. Also, it doesn't hurt to get pumped up on some music. Running isn't all psychical, it's mental as well. Being able to (literally) push your body to the edge and to its maximum is necessary. After your first 5k, you'll feel like passing out.

Also, say a prayer before you run. God will help you, like he helps me.

on 6/30/2006 Don't run pumping your arms, it wastes too much energy. Keep them pinned to your side. You may look like weird, but this technique makes you go a lot faster. Never forget to have faith in the mighty Lord.

on 6/30/2006 at the starting line tell yourself you can do it. Do a little breathing exercise, or some striders. Before a race you should get your blood pumping and your muscles warm. Look at the course and tell yourself you can do it. Lastly say a prayer. God always hears them, when you feel like you are in trouble, god will guide you to the finish. Give it all you got, You want to finish strong in the end

on 3/30/2006 When running a cross country race, it is important to control your breathing. I find it helps if you breathe in your nose while doing 2 steps, and then breathe out through your mouth while doing 2 steps. It works!