Cross Country Running Tips

Here are some cross country running tips to help you take on this challenge.

Run free, run strong and run on!

Know the Course

It's a good idea to be familiar with the racecourse. Try to run it a few weeks or days before the race. Get information from other runners.

Otherwise, arrive early and survey the scene. Many races are loop courses so either walk or run an easy lap for your warm up.

Photo courtesy of AdamKR

Take note of the up hills, down hills, narrow sections, tight corners or turnarounds, the start and finish areas.

Shoes

Consider purchasing cross country shoes. These are light, nimble and have grip, so you won’t slip and slide. Or wear a light pair of road racing flats. Only wear spikes if you’re a regular user and there are no paths.

Come Prepared

Bring plenty of warm gear, leggings, thermals, rain jacket, gloves, beanies, etc. Throw in extra clothes, pairs of socks and shoes for after the race.

Fuel Up and Drink Up

You’ll need a good pre-race meal to power you over the course. Hydrate well before the race, even if the weather is cold. Most races don’t have water stations so pack plenty of your own. Also bring snacks to refuel and recover after your race.

Taper

For your major races, cut back your distance and speed in the week before your race. Cross country running is tiring. Fresh legs and extra energy will help you run well.

Warm Up

Begin with some warm up exercises followed by some easy running (1 to 2 miles). Then run 4-6 strides (100m or 30-40 seconds) to increase your heart rate and breathing and get your legs moving quicker. Run them relaxed with good running form and without straining. Walk or jog easy between each one.

After your warm up put on some more layers of clothing. Keep moving with easy jogging or walking before the start.

Tight and Fast Starts

Many races have narrow start lines. Shorten your leg and arm actions to keep from tripping another runner or being tripped.

It's easy to blaze away early, with your adrenalin pumping as you're jostling for position. Realize that you'll probably run the first few hundred meters faster than you planned. You’ll be breathing hard and could quickly go into oxygen debt. Try to relax and control your breathing as soon as possible.

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Focus on Effort

Remember this important cross country running tip. With the hills, barriers, turns and shifting surfaces you’ll find your pace changing constantly. Rather than worry about your speed, aim for a hard consistent effort over the course.

Follow the Leader

Run off those around you. No matter where you are in the field, concentrate on the runners in front of you. Tuck in with a group if you can. Try to stay in contact with other runners. It can be lonely and hard going out there on your own – unless of course you are leading!

Don’t Fight It

At times you might feel like you’re at odds with the course, the weather or your body. Run hard but relaxed, not tense and tight. Think about flowing over the ground, up and down the hills and over the obstacles.

Use the Down Hills

Many runners put the brakes on while running down hill. Try this cross country running tip to overtake your competitors. Lean forward, slightly lengthen your stride, try to land on the front of your foot and control your arms to maintain balance.

Yes You Can

During the race you may feel like you can’t go on. You might think your lungs will burst and your legs will collapse. Remember you’re not alone. Everyone feels the same way, even if they are out in front.

Try these cross country running tips and celebrate crossing the finish line, knowing that you’ve achieved something.

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