Cross Country Running
If you think about it, cross country running seems like an easy endeavor. With just running to do all throughout the whole course, there just might be lesser risk for whatever injuries, right? Wrong!
In fact, cross country running has the highest rate when it comes to injuries in high schools all over America. The injury rate goes even higher for the female cross country runners, over the male ones. This is highly attributed to the fact that the proper training is not executed before the event itself. It is quite common for training for cross country running and the event itself to happen simultaneously in the same week. This should not be the case at all. This can cause any cross country runner serious injuries. This is why a number of cross country running tips should be remembered.
When you’re training for cross-country running, there should be a day dedicated to fast running. This is usually the first day for cross country runners training. Your muscles would become sore the next day, naturally. This is all right because you would not be training until such time that your muscles would feel refreshed. Once your muscles feel up to it, then its back to fast running. The basic premise here is that the faster you run, the longer the time it would take for your muscles to recover. In fact, there are times when the runners would take around a week for the soreness to disappear. The ideal way to prevent injuries here then is for a coach to organize two teams of cross country runners. The two teams will then take turns racing and training, alternating weeks. This way, the runners will have ample time to recover from racing.
Now, there are some cases wherein coaches do not have the luxury of setting up two teams. This could be because there are not enough runners in the first place, to form these two teams. This could also be because the schedule of such races does not really support the need to have these alternating teams. Whatever the reason may be, the coach still has to do something about this. If the runners are forced to run despite the soreness of their muscles, they would most likely be injured during intervals, or even during the next race itself. The runners would not be able to maximize their potential as well. Either the runners would be slower during training, or during the race even. Thus, there is really a need for cross country runners to be given ample time to rest and recuperate in between races.
As for equipment and gear, it is a must for the runners to have quality cross country running shoes. The ordinary pair of running shoes or rubber shoes is not appropriate when cross country running. This is because cross country running shoes should be looser at their heads. There should be enough room for you to wiggle your toes. The shoes should also fit your feet securely, as well as follow the contours and shape of your feet. This way, you are sure to be comfortable when cross country running. And with the distance that you will be scaling, comfort is indeed important here.
When you’re already cross country running, remember to keep your head up. This actually allows you to run faster during the course. You should also keep your arms relaxed, with your shoulders kept in. It is important to keep your fists loose. Do not clench them because this would cause your muscles undue stress. Self-motivation is also an essential here. Talk to yourself for the purpose of encouragement. This way, you can actually push yourself to do better in the race.