Top Benefits of Cross-Country Running: Why You Should Join This Year
When you think back to your school days of running cross-country, you may not have the fondest of memories. Maybe you remember your mean PE teacher screaming at you, in his big warm jacket, whilst you running uphill, feeling like you going to throw up your lungs.
Cross-country is often seen as a chore even for seasoned runners. Maybe it's our horrible memories of PE in school, maybe it's the mud, or maybe it's simply because it doesn't give you the same measurable progression that road races give you.
When you train to run a fast 5k, and it comes to race day and you finish the race, you know exactly how well you have done. However, with cross-country, you really don't know how you got on, every runner has to compare their performance against the runners around them. This is something that I believe every runner needs.
What is cross-country running?
Cross-country running is the most natural form of this great sport. You can ignore the clock because that doesn't matter anymore, this is all one big race- you against every other runner.
Your course will likely involve some horrible hills, deep mud in places, and due to the time of year that cross-country is run in some pretty grim weather. Really selling it, I know!
However, all of this becomes worth it when you learn about the benefits of cross-country your running.
How long will my race be?
Most races for men will run between 8-12km and women will run between 6-10km.
Read this article from Athletics Weekly: How Long Is A Cross-Country Race?
Cross-country races vary depending on age and gender. Yes, for some reason women run shorter distances for cross-country. There is an argument for this being tradition, I guess I'm not super against it. But, there aren't 'women's marathon distances', it's just a marathon.
Some cross-country races are making men and women run the same distances now. The World Championships used to be 8k for women and 12k for men, now it's just 10k for both.
You can make up your mind as to whether men and women should run the same distances or whether it matters at all.
Read this blog from RunnersWorld: Should men and women run equal distances at cross-country?
As for your cross-country race distances, England Athletics made this table about cross-country distances:
School year | Age | Age group | Recommended maximum distance | Distance increments | |
Year 3 | 7-8 | 1200m | |||
Year 4 | 8-9 | 1600m | +400m | ||
Year 5 | 9-10 | 2000m | +400m | ||
Year 6 | 10-11 | 2500m | +500m | ||
Year 7 | 11-12 | Under 13 | 3500m | +1000m (over 2 years) | |
Year 8 | 12-13 | 3500m | |||
Year 9 | 13-14 | Under 15 | 5000m | +1500m (over 2 years) | |
Year 10 | 14-15 | 5000m | |||
Year 11 | 15-16 | Under 17 | 6500m | +1500m (over 2 years) | |
Year 12 | 16-17 | 10,000m | |||
Year 12 | 16-17 | Under 18 | 10,000m | +3500m (over 2-3 years) | |
Year 13 | 17-18 | Under 20 | 10,000m | ||
University | 18-19 | 10,000m |
However, your distance will vary slightly depending on the race you're taking part in. For example, the cross-country relays are usually around 5km for the senior men's race, however, other races can go all the way up to 15km.
What are the benefits of running cross-country?
By this point you have heard that cross-country is muddy, wet, and hilly, it is the hardest you will probably ever push yourself, and the weather is rubbish. If you're still reading then you must really want to improve your running. Or maybe you heard that there is tea and cake at the finish.
There are many great advocates for cross-country. Seb Coe said "Cross-country is integral for the development of endurance athletes." (Read more of What Seb Coe Said About Cross-country).
Look at Joshua Cheptegei for example, before he broke the long-standing 5000m and 10000m world records, he won the World Cross-Country Championship.
1) Builds your aerobic base
With cross-country being a winter sport, it is the perfect race to improve your aerobic capacity, strength, form, and speed- the 4 main things every runner should focus on during the aerobic base.
A long cross-country race will build your aerobic base faster than you may realise. Your body is going to learn how to clear lactate acid like never before. You may build up some lactate acid going up a hill and your body will clear it on the flats or downhill. Couple this with the length of the race, you're building a strong base that will hold together well for the road and track races that follow.
If you want to run your best 5k or 10k, then start with the base, and cross-country is the perfect way to do this.
Related: How To Build A Strong Aerobic Base.
2) Increased strength
Cross-country is hard, I think we have established that. You are going to be running on uneven ground, uphill, and into open wind. It's you against the course and conditions. Cross-country is a great strength workout for runners.
A solid cross-country season leaves a runner with much stronger legs which are going to be capable of holding a much longer stride during those road and track races to follow.
You are also going to find you're going to have much better core strength due to the fact that the ground is so uneven. This is going to force you to engage your core to keep yourself upright.
You may also like: Gym Workouts For Runners.
3) Decreased risk of injury
Cross-country helps to decrease the likelihood that you will get injured because you're going to be much stronger from all these races. The uneven ground will strengthen your ankles, the hills will strengthen your legs and your core is going to be constantly activated.
Cross-country is a great way to bulletproof your body against injuries. I mean if you can do 5 or 6 miles of hard running in the mud, running on the road will feel like you're floating.
You may also like Exercises to help prevent injuries.
4) Improved form
Ever see yourself in a shop window running and think "I wish knee-drive was better", "I want a longer stride" or "Why don't my arms pump like the pros?".
Well, imagine doing a long cross-country race on the big hill where you are forced to drive your knees and your arms to just get to the top. Having a nice downhill where you can open up your stride and relax. Having some uneven ground where you are forced to use your core muscles to keep yourself upright.
The end of a good cross-country season will be a runner with a better knee drive, a longer stride, arms pumping, and great core strength to stop you from wasting energy. A faster, more efficient runner.
You may also like: Learn How To Run With Great Form.
5) Improved speed
The benefits of cross-country already outlined in this article are some of the ingredients for developing speed, such as good form and strength.
However, cross-country does more than just that for your speed.
Cross-country improves the power in your legs. By having to push off the ground with such power to keep yourself going, sharp turns and accelerations, and the occasional log to jump over, you're going to be a much more powerful runner by the end of your cross-country season. And power is a key part of developing speed.
Also, if you haven't run cross-country before then let me give you a heads up: the start is fast, very fast. By learning to get out fast you're going to be developing your speed. Don't forget that sprint finish as well!
6) Improved mental strength
Cross-country is hard- I think I may have mentioned that already.
So in the future when a 5k PB depends on how hard you're willing to push yourself, you can remember the hard miles you put in during the cross-country season.
Cross-country is calluses for the mind.
When I did my first trail marathon, I was in first place until about 19 miles when I took a wrong turn. I was absolutely dead by this point. The thought of having to run an extra mile or 2 at the end of the race was torture, and along with that came the thought of not winning after all my hard work. I dug deep and slowly started to reel in the winner but I was really hurting. That's when I thought back to a particularly hard cross-country race: 12km in Parliament Hill, London (Nationals). I thought if I can get through that I can get through anything. To cut a long story short I started to feel better and overtook 1st place by about mile 23 (my marathon came to about 28 miles.
Check out my race review: Battle of The Borders Trail Marathon: Race Review.
Tips for running cross-country
If you are still with me then I applaud you, you must really want to improve.
1) Train off-road
You may want to get in some race-relevant training by running off-road. This can be grass or trail. Don't forget to include some hills in there.
2) Do some hill sessions
You're going to want to prepare for your cross-country races by doing some hill training. This is going to make you a bit stronger for the hard course you're going to face. Hill training should be a part of your base training anyway to help you to improve your strength.
3) Get yourself a decent pair of spikes
Cross-country is a winter event. The weather is going to be back and you will be slipping all over the place.
Best cross-country spikes:
Nike Zoom X Dragonfly XC Cross-Country
Best budget cross-country spikes:
Nike Zoom Rival XC 6 Cross-Country Spikes
Best for injuries:
Hoka Crescendo XC Cross Country Spikes
Read a comparison of these products here: Best Value Cross-Country Spikes.
4) Wear some compression socks
Cross-country is something that your body may not be used to. Often runners complain about their calves aching afterward. It is best if you wear compression socks to prevent injuries.
Best Compression Socks Overall:
BearHug
Best Compression Socks For Trail-Running:
Bauerfeind
Best reflective compression socks:
CEP calf compression sleeves
Best Budget Compression Socks:
Cambivo calf compression sleeves
For a comparison of these products click here: Best compression sleeves for runners.
5) Shorten your stride
Cross-country requires you to run with a slightly shorter stride and a higher cadence due to the fact it on off-road. This will help you to run faster and prevent possible falls and injuries.
6) Recover properly afterwards
You have just put in some hard training miles. Be sure to reap the benefits properly and get back to training as soon as possible by recovering properly afterward.
If you are part of a club that takes part in cross-country then you can get entered into races for free.
If not then click this link to find cross-country races: Find cross-country races near me.
If you found this blog useful then be sure to share it or drop a comment with your thoughts, it is all much appreciated!
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