Are you looking for some effective cross country running tips? Cross country running is one of the favorite pursuits of athletes.
Unlike a casual jog this sport requires commitment, strength and endurance.
Unlike a long distance marathon most of the cross country courses can be completed in 30 minutes or less.
A 3 mile course is challenging and it can also be enjoyed by runners at almost every level.
Many people are introduced to cross country courses while in high school or college. These are routes that determine who has the passion, desire and athletic ability to make it to the top of the ‘running pack’.
This is when those cross country running tips can really help you stand out from your teammates.
It should go without saying that you need to have the right shoes, comfortable clothing and the right attitude in order to run your best cross country race. There are some other factors that you might want to consider.
Why not review these Top 10 Cross Country Running Tips and incorporate some of them into your regular training schedule?
Tip 1: Do not Stop Training
Cross country running competition really heats up during the fall months. However you need to stay on your toes and train throughout the year.
Do not be discouraged by hot weather, rain or cold days. Treadmill running can be an alternative in case of extremely bad weather.
If you maintain your focus on logging miles each week you will be better prepared to surge to the lead during any cross country run. You should be running at least once or twice each week during your off season.
Tip 2: Hill Running
Once you add hills to your running routine your athletic abilities will dramatically improve. Most of the cross country tracks do not involve many challenging hills.
If you put your body to the test you will discover that you are now able to beat many runners who are still ‘technically’ showing superior running form.
Tip 3: Workout with Weights
Training with light weights will boost your muscle strength and endurance. These exercises will help create leaner, more powerful muscles in your legs, thighs and hips.
Tip 4: Pace Yourself
You need to determine where you stand as far as the pace is concerned. Finding the right pace is going to be one of the fundamental cross country running tips to remember.
If you have a ferocious kick at the end of the race why try to tire yourself out at the beginning of the race?
Know your strengths and weaknesses when it comes to your running pace and structure your style of running around this pace.
A 19-20 minute pace for a 3 mile run should show you that going too fast at the beginning will leave you with no energy reserves for the finish.
Tip 5: Hydration
Stay hydrated as much as possible, and this means making sure you have consumed an energy drink prior to the start of the cross country trek.
If you are only training you can clip a water bottle to your belt, but if you are in a sanctioned event you want to take steps to make sure that you give your body some fluid before you subject it to the stress of the run.
Tip 6: Follow a Healthy Diet
This should be a ‘no-brainer. Perhaps it should even be considered one of the top 3 cross country running tips.
A healthy runners diet will give your body the fuel, energy and strength needed to race effortlessly across even the most challenging cross country course.
Tip 7: Develop Strategy
Racing strategy is one of the cross country tips that should never be overlooked. It is important for you to consider exactly what you need to do to win.
The right strategy will help make you a winner each and every time you take your place at the starting line.
Tip 8: Cross Train
If you cross train with a few other sports you will be maximizing your ability as a real runner. Swimming, tennis, basketball or gymnastics will all improve your performance on the track.
Tip 9: Run as Part of a Pack
When you are competing in a crowd of other runners you need to move with your teammates. This keeps you in place as part of a supportive pack.
This pack of runners will move as one cohesive unit and once the overall pace of the front runners begins to drop you will gain a mental advantage as your group rolls through the competition. No one wants to feel the heated breath of an entire pack of runners charging ‘hard on their heels’.
Tip 10: Dare to Make the Break
One of the best cross country running tips is to simply remind yourself to ‘dare to make the break’. Some people become so complacent with their running style that they are happy to remain in the midst of a pack of runners.
You need to create that inner confidence that will help you dare to move out on your own and challenge the lead runners.
Cross Country Running Books
Many running books that are out there address the topic of cross country running. However, only a few deliver in-depth information about cross country training and how to prepare to run a great race! If you want to learn from the best I can recommend to read Jeff Galloway’s running book Cross-Country Running & Racing
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