Cross Country Running

Cross country running challenges and thrills.

Your lungs are bursting, your legs are heavy, you’re covered in mud or dirt, shoes wet, hair wild but what a ride!

XC Training
XC Tips

Photo courtesy of quimby

Reasons to Run It

• It’s natural. These events are run on beautiful trails, parks and golf courses. There is no traffic, just loads of fresh air, grass and trees.


• Change of season. Cross country running is a fall and winter sport. It’s the perfect way to ensure you’ll stay active and won’t put on that winter coat. With the backdrop of autumn colors, enjoy the cooler running conditions.


• It’s not boring. Unlike road or track you’re never quite sure what you may encounter. Who knows what the race organizer may throw in, a few fences, a creek, some muddy ditches, a haystack, sharp turns…


• This event suits runners with different styles. If you’re not the most graceful runner it can be perfect for you. It can level the playing field between the slogger and the gazelle. Take advantage of your grit and strength.


• Chance to get down and dirty. If you liked making mud pies or rolling around in the dirt as a kid this is your race.


• Run tough and earn the bragging rights. Running in extreme conditions, hills, snow, hail, wind, mud and rain seems crazy for most. Hey, if it were easy everyone would do it.


• Free from time. Forget your watch and obsessing over splits. With it’s varied terrain and conditions cross country running is not about the clock. Instead run for place, to conquer the course and the elements.


• Teams. This running is the ultimate team sport at school, club, national or age-group level. Training and traveling together, encouraging and cheering each other and digging deep for that extra effort for your team.


• Your body will enjoy the softer surfaces. Get relief from pounding the hard roads and track.


• Build strength, endurance and flexibility. This running tests your mind and body, making you a stronger runner and better racer. The uneven surfaces increase your mobility in your ankles, feet and legs.


• Go for new personal bests. With the variety of distances and courses on offer you have the chance to set yourself new records.


• Chow down. That post-run food tastes so much better, knowing that you’ve earned it.


• Luxuriate in a hot shower or bath. Nothing beats washing off the dirt and soaking those aching muscles after a hard effort.

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Your training is similar to distance road running with long runs, tempo runs, fartlek, intervals, hills and easy runs. The difference is that you’ll do most of your running on trails, grass and uneven surfaces. Here are some guidelines:

• Build a good base of mileage over 2-3 months before you begin specific training.


• Run your long runs over trails and rolling hills.


• Fartlek training is ideal for cross country running. It mimics your need to change pace and form.


• You’ll need plenty of hill running to master long, short, steep and gradual hills. Slowly build up this training and practice good running form.


• Do your tempo runs (between two to four miles) over difficult terrain.


• Add 10-12 strides at the end of your easy runs to maintain leg speed.


• Include flatter runs and faster intervals. You’ll need speed to start fast and get a good position, to pass runners on narrow trails and for your finishing kick. Work in some 400, 800 and miles repeats.


• Follow your harder workouts (speed, hills or long runs) with an easy day of gentle running, cross training or rest.


• Strength work will help your cross country running. Include core exercises, upper body work (e.g. weights or pushups and dips) and calf raises.


• Stretching will reduce soreness, help lengthen your stride and knee lift. Focus on your hips, lower back, calves, Achilles tendons, quads and hamstrings.


• A good runners diet will give you the energy to train and tackle the rigors of this running.

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