Many people think that cross-country running (or cross-country running) is more natural to the human body than running on asphalt. Indeed, while overcoming such a distance, a runner encounters many obstacles: stones, bumps, steep ascents and descents and other possible relief irregularities.
Therefore, this type of running is much more difficult, so your body is always in constant training while running on rough terrain.
What is Cross Country Running?
This type of running is very effective, it works great for all our muscles, as well as the internal systems of the body. It's natural enough.
Cross-country shoes are significantly different from other types of running. When running over rough terrain, muscles and joints are not as intense as the feet are in contact with a softer surface (ground) than asphalt. Professional athletes often run crosses to relax the joint and restore their strength.
Cross-country running will help runners use a lot of muscles and keep their bodies in top shape, lean and fit. At the same time, the risk of injury, sprains and other loads, including on joints, is minimal.
The benefits and features of crosses
Let's list the undeniable benefits of cross-country running:
- This type of running helps to increase endurance, and also strengthens the joint and ligaments and trains muscles. In addition, it is a healthy exercise for the cardiovascular system.
- This is an excellent energy drink for a person who is tired of constantly living in a stuffy and dusty city.
- This type of running is wonderful for relieving stress, distracting from bad thoughts. Therefore, those who regularly run cross-country can count on a great mood.
- When running on rough terrain, strength endurance of the body, as well as physical tone, increases very well.
- This type of running will help strengthen the muscle corset.
- Cross-country running increases self-discipline.
- Regular crosses will cause active burning of extra pounds. Your body will be significantly more toned and slender.
How to start cross-country running?
Beginner runners need to know the rules to achieve great results through training. In this type of running, the load should be increased gradually. And first, it is generally better to walk at a pace and study the proposed route.
For the first two to three months, it is recommended to choose an easy route, without steep ascents and descents, and to complicate the distance as you train. It is good to run the cross along a forest path, or on a flat area where there are small hills and slopes.
When you get used to the stress, the tone of your muscles will increase, then you can start training on a more difficult route.
A few words about running time. If it will be enough for beginners to spend twenty minutes on the cross, then in the course of training this time can be gradually increased, up to an hour and a half. And you need to run cross-country at least twice a week. Only then will this workout benefit you.
Cross-country running technique
The trail running technique is not much different from the paved track you might be used to.
If you move in a straight line, then the technique is standard: we keep the body straight, arms are pressed slightly to the body, maintaining a right angle. First we put the foot on the heel, then we roll to the toe.
It's another matter if you meet ups and downs on your way.
Running uphill
To avoid overworking, run with your torso slightly bent, take smaller steps, and actively move your arms.
During the lift, the feet and ankles are most stressed.
It's not worth running a lot uphill if your goal is just to be in good shape, and not to prepare for the competition. It is enough to run uphill less than half the distance.
Downhill run
During the downhill run, the muscles of the knees and legs are actively involved, so you should carefully calculate the load if you have injuries or other problems in these areas.
Also, overweight people should be especially careful.
It is possible for prevention to make a knee winding with an elastic bandage. This way, you can reduce the risk of injury by providing additional protection.
Breathing technique
How the runner breathes is very important during the cross. Inhale through the nose and exhale through the mouth. If you have shortness of breath, then you should switch to inhale-exhale exclusively with your mouth. If you can't breathe like that, you should just slow down.
In the event that the pulse has become too fast, you should walk some distance or jog until the heart calms down. Then you can continue running at your usual pace.
Cross-country equipment
Footwear
Choosing the right footwear is very important for this type of running.
So, when running on a gravel path, you can prefer regular sneakers, but if you have rocky areas in your way, then shoes with a strong and thick sole will do. This way you will protect your feet from hitting rocks.
Headdress
A headdress is an obligatory attribute that it is advisable to take with a visor - so it will protect your eyes from the sun. Caps, baseball caps are quite suitable.
Clothing
Athletic clothing for a runner must:
- fit the season,
- not tight, but not dangling on the body,
- be comfortable, do not rub.
- In rainy weather, bring a windbreaker or raincoat.
- In addition, you should take care of protection for the knees, elbows.
Runner reviews for cross country running
This is a wonderful type of running, I love it very much. Every time I come to the village or to the dacha, I run cross-country. The only bad thing is that it is difficult to measure the distance that you have covered. I therefore focus on time as well as my own feelings.
Andrew
You can track your mileage using various smartphone apps. I like to run cross-country - fresh air, beautiful landscapes. Always in a good mood after jogging.
Galina
In the summer at the dacha I run cross-country runs. Running along the forest path is a pleasure. Then I turn to the meadow, here, of course, a headdress is required so that the sun does not bake my head ...
Maxim
My favorite type of running! Fresh air, beautiful landscapes around. And the muscles are always in good shape after such runs. I try to run every weekend to keep fit. And on weekdays I work out in the gym, on the treadmill.
Olga
I've been running sneakers since school, I'm used to it, it has become my tradition. I try to run 2-3 times a day, with rare exceptions. I alternate ups and downs. It helps to prepare well for various competitions. Plus, there is always a great mood after training.
Alexei
As a conclusion
Cross country running is a rewarding and fun type of running. During it, the body is actively exercising, the muscles are toned. In addition, since this type of running usually takes place in picturesque natural areas, the runner is guaranteed fresh air, beautiful landscapes, and a good mood.
The main thing is to choose the right equipment, control your breathing and follow the running technique. Remember - you need to start small, gradually increasing the load: both the training time and the distance itself.
