Through mountains and valleys: the peculiarities of cross-country running

Running – it’s hard to think of a sport that is so easy and accessible to anyone. “What do I need to do it?” – you ask. “A pair of comfortable sneakers and some free time,” we will answer.

There are supporters and opponents of this type of physical activity. It has many varieties, and among them is cross-country running.

We understand the subtleties of this type of running with Polina Stepanova.

Is there such a type of running?

Let’s start by dotting the “I’s”. Cross country running (short for cross country race or cross country running) is one of the disciplines of athletics. It is a race outside of stadiums, halls and arenas – directly on a natural surface (sand, stones, grass) with natural relief.

Equipment

You need the right equipment for the exercise.

Footwear. Sneakers for cross-country running are different from the ones you are used to running in stadiums. They have better grip and stability on uneven terrain, and they protect your feet from sharp rocks.

Backpack vest. On long runs, it is essential to keep yourself toned and energized. It is not a fact that there will be a place to drink on the track, so it is better to take care of a sufficient supply of water, and for this purpose you need a vest.

Windbreaker. Don’t forget that the weather can change quickly at any moment on the course. It’s a good idea to have a light windbreaker with you to help protect you from the wind and a little rain.

How is it different from normal jogging?

Polina Stepanova

Runner and ski marathoner

The most important thing is the constantly changing terrain and surface of the track. That is, when running cross-country you constantly have to be in focus. Additional stabilizer muscles and small muscles that are not involved in stadium running are activated. You have to be prepared for the terrain, constantly adjusting: running uphill or downhill with a specific technique that is radically different from normal running. In addition, cross-country running involves more of a strength component, as we need stronger legs and heart when running uphill.

Are we there yet?

Let’s face it, you’ll be surprised at how much you can run the first time. The result from running on “cross-country” will be very different from your “greenhouse” stadium result. A slippery road with mud, sand, unexpected turns and elevations will require a lot of effort and energy.

It is better to focus your attention on the time in which you will run the route. Switch to walking and monitor your heart rate so you don’t go into the red zone.

Add time to your cross-country run gradually, over several weeks, so you can avoid the effects of overtraining and accidental injury.

Combine different types of running

Would you like us to cheer you up? The fact is that you don’t have to do only one type of running. It is possible and even desirable to alternate running on a dirt road with routes on the highway. They complement each other perfectly, and also after training “off-road” running on the highway will become easier. This is because your joints will receive less impact and rest on the soft surface.

Cross-country running also works other muscle groups besides your core muscles. This helps to strengthen your body and increase your overall speed when you return to running on hard surfaces.

Emotional Release Option

The mental attitude on cross-country is radically different from that of a stadium run. Runners often choose cross-country as a meditation option, a chance to focus on the run itself so they can enjoy the scenery.

Remember that you can change your pace at any time. You don’t have to keep it high and run fast. Speed is not the most important thing, your comfort comes first.

Is it possible to just start running?

Polina Stepanova

Runner and ski marathoner

“If we’re talking about running in a park with dirt and a small height difference, you can. If we’re talking about more serious terrain, difficult surfaces and, even more so, mountains, it’s better to prepare your feet for it.
It is worth paying attention to strengthening the foot and ankle (both strength, coordination and mobilization exercises). It is necessary to perform stability and balance exercises that engage small stabilizer muscles.