Many would claim that the ultimate objective of running is to improve speed. This entails achieving a new personal best, crossing the finish line first or even setting a new course record.
Running offers numerous inherent advantages such as enhancing cardiac and mental health, and even forming new friendships. However, when running in cross-country races - particularly at secondary school or university level — speed can be instrumental in obtaining success.
But what measures do you take to increase your cross-country running pace? Is there specific methodology involved? Would it help to experiment with varied training regimes? Can high-performance footwear give you an advantage?
When preparing for a forthcoming cross-country event season, every coach has their unique ideas about training methods and ways to boost speed. Nonetheless, we've sought advice from some coaches who have provided valuable feedback on how one could raise their speed when participating in cross-country runs.
Six Strategies to Improve Speed in Cross-Country Running
1. Establish Your Running Base
Just like any running regimen, the essential step is to establish a strong basis. The building of foundation for cross-country typically takes comparatively longer and exhibits fluctuations than others. Cross-country competition could occur at any point during the year, but most often it's observed in fall among collegiate as well as high school students which makes summer perfect for laying groundwork.
During summers, core training turns really substantial according to Cole Hester, Assistant Coach of Cross-Country and Distance Track running team at New York's Columbia University. He equates it with "priming the pump to get things started" while talking with LIVESTRONG.com.
The central emphasis during these initial establishing months should be consistent practice interspersed occasionally with different varied workouts or strides (will discuss them later on) that will ultimately enable enhancement in your cross country performance over time.
Aerobic fitness comes into play not only during this foundational phase but also starts kicking right from commencement of a new season when dedicated training actually begins. As per an article issued by World Journal of Cardiology in February 2017 aerobics help supply enough oxygen required alongside energy required enabling muscles sustain long runs efficiently leading to increased physical conditioning facilitating speed improvement in cross country runners eventually once matured fully grown aerobic ability is achieved.
Hester opines that distance-running sports events are dominantly aerobic demanding exertion hence upon reaching culmination post all rigorous hard work one tends you find amplified speed increment evidence† abroad already developed faster being build up through successful highly intense vigorous specialized environment prepared now coming construed raised thereafter inner strength factor plays crucial role leading run effectively mainly areas having grass texture looks extremely challenging difficult track without having strong enough aerobic power ultimately.
Further, when you focus on building your aerobic strength, it even allows for an expansion of the mileage without any undue stress over pace. The real voyage to pacing needn't lay much significance on pace itself. Interestingly Dave Ringwood, who is in charge of coaching Track and Field Cross-Country teams at Cabrini University suggests his team members ditch using watches or speed monitoring gadgets while training , thereby focusing more left again within confined broader distant boundary setting confirmed securing pretty obvious unique great difference successful smart paired slight rare different quickly practically motivated inspired gently driven boost class beginner seasoned experienced runners alike proving equally valuable resource tool thus contributing effectively making overall influential position standing today well established reputed well known popular regional struggling emerging budding athletes across board globe worldwide united collective display splendid magnificent outstanding continuous regular consistent sustained performance records history books sporting arena internal foundation build up.
2. Incorporate Strides for Anaerobic Boost
Strides refer to momentary accelerations (lasting between 10-30 seconds) during a run, acting as an essential neuromuscular aspect of training, says Hester.
"They have the ability to revitalize the legs without needing extreme exertion. A quick burst of speed for a short time period ensures that when you do pick up the pace, it won't be a bodily shock," he explains.
Representing anaerobic exercise, strides imply intensive physical activity over a brief duration, fueled by energy supplied from muscles in action - this is not related to oxygen like aerobic exercise is. An added advantage of anaerobic training reveals itself as power boost towards race endnotes Ringwood.
3. Incorporate Tempo Runs, Interval Training, and Fartleks in Your Routine
Training for cross-country events relies heavily on effort. So, to increase your speed, you need to incorporate specific workout sessions that include tempo runs, interval training and fartleks.
Tempo Runs
These steady-effort runs are carried out at a pace about 15 to 30 seconds faster than your usual race speed. For an effective cross-country preparation, Hester suggests executing tempo workouts between five and eight miles long.
Tempo exercises serve as the primary foundation that propels you towards achieving your desired race pace," says Hester.
However, Ringwood emphasizes that although tempos require increased exertion levels; they're certainly not meant to push you beyond limits." The emphasis is more on enhancing aerobic capability by developing stamina without causing excessive stress", explains Ringwood. " Though there's little -to -no rest during these periods,this discomfort is key in facilitating overall development."
Interval Training
Interval training involves structuring your running into numerous mimicking parts with either relative or total resting intervals in-between. This technique can vary regarding distance covered and intensity.
The American College of Sports Medicine's Health & Fitness Journal notes executing interval sessions improves both your aerobic and anaerobic fitness capabilities while reducing overall exhaustion time which boosts cross country racing speeds significantly.
Fartleks
A Swedish term meaning "speed play" describes this exercise form perfectly; it aims at increasing velocity over longer spans .
Fartlek exercises differ slightly from intervals because the focus here is mainly on altering distances run along with varying intensities throughout most of the routine instead of adhering strictly to repetitive pace sequences or lengths .
This approach helps improve endurance improves pacing skills ,and readies participants for ambiguous race pacing where sometimes they might have to run faster than usual while at other times maintain a slower cadence. Including fartleks in your training prepares you better for sudden acceleration demands during races, says Hester.
4. Invest in Cross-Country Specialized Footwear
Your standard road-running shoes will probably get stuck if you try to use them for off-road running, such as muddy terrains or on slippery grass - contributing to slow performance, explains Ringwood.
Thus, it's fundamental that you equip yourself with spikes designed specifically for cross-country races. These provide the needed traction when stepping on grassy routes and aid better running efficiency, adds Hester.
5. Get Acquainted with the Environment
There's no denying that cross-country running terrain is vastly unlike road racing. Courses often include undulating paths, steep inclines, sharp curves to both left and right, muddy areas, and coarse grassy patches. These hostile terrains might seem inappropriate for gaining momentum but according to Hester and Ringwood, it is not impossible.
Ringwood suggests getting well-acquainted with the varied landscapes you'll compete on like grasslands or trails in parks so that during competitions you can adjust your muscle engagement as needed.
Experimentation at different training venues also comes highly recommended.
"Adopting a fresh perspective provides positive mental stimuli because every minute of a cross-country race will present something new," Ringwood notes.
6. Prioritize the Race, Not the Time
When all is said and done, a crucial element to improving speed in cross-country doesn't lie in tracking time but rather zoning into on the race itself. Contrary to track or road races, cross-country aligns more with team sport dynamics, explains Ringwood.
Being attuned to your surroundings and fellow racers can be beneficial. "Take note of others around you as these individuals can act as pace markers,” he advises. "Identify key moments during the race where you should push yourself faster."
It's often challenging to analyze results based purely upon times as each course differs significantly. From flat golf courses to undulating muddy trails, what's important here is not so much timing but how well you compete with others on different terrain types," elaborates Hester.
The narrative of a cross-country race isn't always linear according to Hester: "Unlike track racing which features flat terrains and usually just about 15-20 participants at most per race – in comparison, a single cross country event could see upwards of 200 competitors lined up at the starting line". A sea of runners facing off against one another," he adds.
Hence why it's critical that athletes keep their focus primed towards tackling each specific run head-on; comparing between individual performances from various events wouldn't accurately gauge progress given exceptional variation across such races.
Frequently Asked Questions
Cross-Country: What is it?
The term "cross-country running" signifies a competitive athletic activity in which both teams and single participants engage in outdoor races that take place on natural landscapes such as trails, grasses or open fields. This definition is according to USA Track and Field.
What's the usual time for cross-country season?
Cross-country competitions have the flexibility to take place throughout the year. However, majority of university and high school level cross-country seasons typically commence in the early autumn period, frequently around September or October.
What is the standard distance for a cross-country race?
The length of a cross-country race can fluctuate depending on the runners' age group. According to Hershey Blaze Track Club, races designed for elementary and middle school participants typically span between 1.2 and 1.9 miles. When it comes to high school competitions, standard races extend over a distance of 3.1 miles or effectively cover a 5K route, although freshmen students often participate in shorter events ranging from 2 to 2.5 miles.
Regarding National Collegiate Athletics Association (NCAA) contests, women's events normally span over distances equating to about 3.7 miles (or an equivalent of around a ‘6K'). On the other hand, men's races generally measure approximately up at nearly five miles or efficaciously serving as an ‘8K'. This information has been sourced from Equaldistance.org - an entity that aims towards achieving equal course lengths across all gender divisions within collegiate racing by settling on universal norms such as ‘8k' runs.
What is the recommended training regimen for a cross-country race?
The specifics of training plans can vary from one institution to another. However, it's commonly suggested that athletes focus on speed drills three times per week, designate a day for high-mileage running, allocate two days for light-paced running and set aside an entire day for rest and recovery as stated in Hal Higdon's Cross-Country Training Program. Implementing this regime enables runners to enhance their swiftness and stamina while also reducing the chances of getting injured.
What's the recommended weekly mileage for cross-country runners?
The advised number of running miles per week would significantly vary taking into account aspects such as a runner's age, their overall health status, their skill level, and the specific training program they're using. A general observation from Hal Higdon's Cross-Country Training Program shows most high school athletes participating in cross-country run on an average 35-45 miles every week. College level cross country participants tend to notch up considerably higher averages - around 70 to 90 miles or beyond each week – with data based on Charleston Southern University's men's cross-country team. For personalized recommendations suited just for you, it would be wise to seek advice from your personal coach involved with cross country.
How does track differ from cross-country?
The primary difference between these two is the venue they're typically conducted on. Cross-country races are usually executed on off-road paths, while track events occur at a running track. Other variances involve the race distances, organization of competition, and point scoring system.
