Cross country is not for wimps.
It requires a mix of physical endurance, mental toughness, and strategic thinking. As the season approaches, it’s super important that you prepare your body and mind for the challenges and opportunities that lie ahead.
Whether you’re a legit XC runner or a beginner, these seven steps will set you on the path to a faster season….
Start Runnin’
Sounds obvious…but chances are you aren’t running right now or running enough to be in decent shape by the time team practices officially start.
So here’s what you can do now: Run four days a week at an easy pace to increase your aerobic base. Depending on how fast or in-shape you are, the mileage and duration of these runs will vary. Get a general idea from your coach as to how much you should do.
Also, make sure you have one speed day a week to improve your anaerobic capacity and increase your overall pace.
Buy the Right Size Training and Racing Shoes
When you run long distances, your feet swell. And when you run downhill, your toes move towards the front of your shoes. In both scenarios, you need extra room in your shoes. Otherwise, you could end up with more blisters, discomfort, or poor performances. So get at least a half-size bigger than your normal shoe size when you buy your cross country training and racing shoes.
Pro tip: Visit your local, specialty running store to get properly fitted.
Get Technical with Your Running Form
One of the things that makes cross country so much different from track is the different types of terrain you encounter throughout the race. Grass, dirt, and rocks not only add more resistance to your runs, they also create more instability in your footing and your balance. That is why efficient and technical running form are huge advantages in cross country racing.
So practice running with a strong core and get your running form evaluated for any inefficiencies ASAP.
Get Technical with Your Hill Running
Cross country is all about hills. It requires strong cardio and strong legs. And it also requires technical hill running skills…or you will be sorry. 😕
Now is the time to practice uphill running techniques that conserve energy with small, quick steps, so that you can make it through your training runs until you get strong enough to be more aggressive.
You also want to practice downhill running techniques that protect your knees and take full advantage of downhill speed, like NOT overstriding.
Know How to Breathe
Like duh…I know you know how to breathe. Or, at least I hope you do.
But sadly, I have found that many cross country runners are breathing with their mouths closed. 🤐 And then they wonder why they get dizzy or can’t get faster?
IT’S BECAUSE YOU’RE NOT GETTING ENOUGH OXYGEN TO YOUR BRAIN AND YOUR BODY.
You can still breathe from your diaphragm with your mouth slightly open while you run.
SO FOR THE LOVE OF CROSS COUNTRY…OPEN YOUR MOUTH WHILE YOU’RE RUNNING. 😮
Strength Train
Even if you don’t consider yourself to be a weightlifter. You better consider yourself to be a strength trainer.
When it comes to strength training for cross country, the goal is not to get swole. The primary goal is to build fundamental strength and muscle balance, so that you can run fast and be less likely to get injured.
So whether you use free weights and/or bodyweight, it’s important to work on your hips, core, legs, and upper body. Use a combination of simple exercises like squats, push-ups, bicycles, and hip bridges twice a week.
Build Your Mental Muscles
Cross country is as much a mental challenge as it is a physical one. You can improve your mental toughness by setting goals just outside of your comfort zone and visualize your success. Use success commands like “keep going” and “get there” to push through pain and fatigue and achieve your goals.
If you commit to and act on these seven steps, you will be physically and mentally prepared to take on the season with confidence and strong performances.
Contact me if you have additional questions or want help with any of the steps.
Cheers to new cross country PRs,
Martise : )
