Let's talk about cross-country running (cross), about its features, technique, benefits and preparation stage? First, let's find out what “rough terrain” is. In simple terms, this is any open area that is not equipped for running in any way. On the path of athletes there are stones, bumps, ravines, grass, trees, puddles, natural descents and ascents.
Features of running in a natural landscape
Cross-country running is also called "trail running", which literally means "running route" in English. Natural terrain is considered more natural for the human body than asphalt or a sports track. However, this does not mean that such a load will be easier for him - running requires the athlete to maximize concentration and attention. The constantly changing route does not allow the body to get used to the load, so the muscles are constantly in good shape.
This sport requires an athlete to have a developed sense of balance, the ability to feel his body, every muscle and joint. Both endurance and the ability to make decisions on the go will come in handy.
Effect on the body
An excellent motivation for practicing cross-country running will be an analysis of the benefits it provides to the body.
- Strengthens the cardiovascular and respiratory system;
- Develops the muscles of the core, quadriceps thighs, gluteal and calf muscles, joints and connective tissues;
- Supports weight loss (hurdle jogging has been proven to burn 20% more calories than regular jogging on an equipped track);
- Soft, springy relief gently affects the joints;
- General endurance and physical tone improves;
- Self-esteem and self-discipline increases;
- The psycho-emotional state improves (down with depression, bad mood, fatigue due to stress);
- You will never get bored, because you can change locations at least every day. By the way, do you know what will happen if you run every day? If not, then it's time to find out!
How to Prepare?
So, we have figured out the benefits of cross-country running, but do not rush to immediately run for sneakers. First you need to figure out how to properly prepare for training and where to start.
First of all, choose a suitable location - let it be a flat surface without steep descents, ascents, sand and moving stones. Warm up before each workout - warm up your muscles and stretch your joints.
The first couple of classes we recommend to move at a brisk pace in order to "reconnoiter" the situation, to adapt to the load. Gradually increase your challenge by increasing your workout time from 20 minutes to 1.5 hours and making the route more difficult.
Equipment
Purchase quality gear, with a focus on sneakers. If you plan to practice running on rough rocky terrain and overcoming natural obstacles, we recommend choosing shoes with thick grooved soles, durable and resilient, which will cushion well, eliminating the discomfort when hitting stones.
Falls, bruises and bruises are common in cross-country athletic running, so take care to protect your elbows, knees and hands. Wear a cap on your head, glasses on your eyes. The first will protect from the scorching sun rays, the second from sand, midges and excess light.
If you like to train in the cold season, then we recommend you the material on running shoes in winter.
Dress for the season and the weather. Clothing should not hinder movement, interfere with jogging. For wet weather, stock up on a waterproof windbreaker, a tight hat for the wind, and a long-sleeved T-shirt for running in the forest.
Technique of movements
Long-term cross-country running is called cross-country, it requires good preparation from the athlete and adherence to the recommended technique. It will come in handy when, against the background of a long load, fatigue appears, which, together with the uneven relief, provokes an increased risk of injury.
The cross-country running technique is, in general, similar to the algorithm for standard races, but there are some peculiarities. For example, to maintain balance and control coordination, you will have to help yourself with your hands, tilt your body, alternate the pace and length of your stride, and place your feet in different ways.
Differences in relief load different muscle groups, so the technique of running up and down is different.
- When going uphill, you can slightly tilt the body forward, but do not overdo it. We recommend that you shorten your stride length and use your hands vigorously.
- Descent is an equally difficult part of the distance, but not so energy-consuming. Therefore, it is easier to run down, but the risk of injury is much higher. It is better to straighten the body and even tilt back a little. Do not lift your feet high from the ground, run in small, frequent steps. Bend your arms at the elbows and press against the body. Place your feet first on your toes, then roll onto your heel. The exception is loose soil - in these conditions, first stick the heel into the soil, then the toe
How to breathe correctly?
Cross-country or cross-country running requires the athlete to have a well-developed breathing apparatus. Let's take a look at how to breathe correctly with these races:
- Develop a smooth and even rhythm;
- Breathe naturally, without speed or delay;
- It is recommended to inhale through the nose, exhale through the mouth, but when running fast, it is allowed to inhale both through the mouth and through the nose at the same time.
Competition
Cross country competitions are held regularly around the world. This is one of the Olympic disciplines of athletics, a very popular sport today among amateurs. By the way, it has no strict requirements for the track. Most often, athletes run in the forest, in the field on the grass, in the mountains, on the ground. The cross-country competition time usually starts after the end of the main athletics season, and is most often during the summer months.
By the way, England is considered the birthplace of trail running, it is there that cross-country running is considered a national sport.
If you are tired of the treadmill in the gym or bored with the city park, feel free to go out of town, right into the field, and start running there. Get to know the steppe fauna - wake up ferrets and lizards. If you live in a mountainous area, even better! Arrange for yourself extreme workouts with frequent height differences - even the most powerful jock in the gym will envy your physical form! Just do not go too far - start with a small load and assess your strength adequately.
