Fire Up Chips: Cross Country Training Tips

 
During a cross country meet a runner is going to experience many different terrains. The long distance is also very hard on the body and it takes a tough athlete to compete at a high level every race all year long. So here are some tips to remember when running long distance like our cross country athletes.

 First thing a runner should keep in mind when running a cross country meet is that the course is not always a flat plain surface. Many of the courses consist of elevation changes throughout the entire race. So when training try running in an area that has many elevation changes throughout the course. This will get your body use to the change and you will be able to adapt to the changes in a race. Another factor in cross country running is the different type of surface you will be running in. As a runner you may face different types of dirt, mud, and grasses. The different types of surfaces will make it difficult on your body while running. To counter the tough surfaces make sure to focus on your lower leg muscles, hip flexors, and your overall core. This will help you run tough through any difficult surface. The last tip we have for you is to get a good start.

 After the start the course will start to narrow and passing will become harder. If you can get a good start you avoid being left behind and you can pass many of your opponents in the beginning of the race. When you get into the middle of the race you will also have the advantage of maneuvering through any obstacles before your opponents. This will allow you to keep moving swiftly without getting stuck by anyone who is having trouble with an obstacle. Then once you get to the final stretch you can push yourself and not have to worry about maneuvering past people as you sprint to the finish line. 

Source:http://www.runnersworld.com/workouts/cross-country-specific-training-tips 
Written by: Kahari Vidro