How to Train for Cross Country Running

Cross-country running is a sport of physical and mental strength and endurance. Self discipline and a well-rounded workout are keys to cross-country running success. Learn to train for cross-country running to attain personal running goals and achieve a healthy lifestyle.

Difficulty: Challenging

Instructions

1. Purchase appropriate shoes for cross-country running. Specialty running shoes designed for cross-country terrain are equipped with spikes that adjust to uneven ground.

2. Decide if you'd like to train in a group setting or alone. The benefits of training for cross-country running with a group of other runners include having other people to compete against and other people for support and encouragement. Training alone allows you to set your pace and complete workouts customized to your personal preferences and goals.

3. Plan to alternate workouts that focus on speed, endurance and strength every week. Speed training routines should occur every other day, alternating with endurance runs that gradually increase each week.

4. Pace yourself when you train for cross-country running. Begin distance running at a comfortable, timed pace. Beginners usually start with a 35 minute run, adjusting the time by 5 minutes each week until they reach a 90 minute run.

5. Rest your body the day before a big meet to allow yourself time to mentally prepare for the challenge ahead.

Tips & Warnings

• Listen to your body while you train for cross-country running. Don't overexert yourself as this could cause bodily injury.
• Stretching is an important component of all physical exercise. Always thoroughly stretch before and after running cross-country.

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