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Cross: all about cross country running

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Cross-country running is also called cross-country running, also known as trail running, is a fairly little-known kind of running discipline, in comparison with ordinary running activities on a flat surface. This is due primarily to the fact that the technique of cross-country running has its own nuances and requires significantly greater physical skills and strength. In addition, more knowledge is required, which is necessary to apply to avoid injuries and sprains.

  • The content of the article
  • Cross Country Running Technique
  • Regulations
  • Video. Cross country running

However, for the sake of justice, it is worth saying that it is cross-country running with basic compliance core technologyis the most useful for human joints, so thousands of years of evolution have made their structure the most adapted to dampen irregularities on rough terrain, on mostly soft and loose soils. Thanks to these features, running over rough terrain with overcoming obstacles always finds its loyal followers, but first things first!

Cross Country Running Technique

Before the start of the run itself, it is necessary to maximally stretch all the muscles and ligaments of the legs, this is an unshakable rule, the violation of which threatens with serious injuries, up to a fracture. The warm-up should not last less than 10 minutes, but on especially difficult tracks at least 30 minutes of active warm-up exercises.

Directly cross-running technique depends from the fundamental factors of each individual track, its length, terrain, soil features, weather conditions and many other important nuances, because very often there are obstacles in running along rough terrain. However, there are basic generally accepted rules, such as:

  1. When running, all athletes are required to keep their arms bent at the elbow joint, this facilitates the breathing process, increases the ability to keep balance and minimizes the risk of fractures in the event of an accidental fall,
  2. If there are such obstacles as ditches, potholes and other cavities in the athlete’s path, the runner must jump over them, in extreme cases, run around them. Correct Cross-Running Technique forbids advancing on such barriers, for its violations threaten penalty points or disqualification,
  3. If large stones, embankments of soil and logs appear on the runner’s path, athletes are allowed to overcome them with their hands, which can be used as a support, methods of hurdling are also acceptable,
  4. If there are sections of the track on the runner’s path with loose, slippery, or marshy soils, the movement technique obliges athletes shorten stepsthereby minimizing the risk of falling,
  5. If high lifts arise on the way of the athlete, it is allowed to use improvised objects in the form of sticks, trees and shrubs, in the form of a support, for easier lifting. Runners are required to climb keep your back straight, a strong lean forward, threatens to lose orientation and fall,
  6. If there is a sharp descent on the runner’s path, the technique obliges him to keep his back upright, with a slight deviation back, the speed should be reduced in the flesh to the level of sports walking,
  7. To overcome the athlete obstacle, he must slow down until he restores breathing to a comfortable level.

This set of rules and the fundamental techniques of cross-country running are mandatory at competitive events. The cross-running technique described above is also highly recommended for individual and training runs for both amateurs and professionals.

The tracks for this running discipline have 4, 8 and 12 kilometer length. It is worth bearing in mind that cross-country running does not imply setting Olympic world records, as well as holding events in the framework of global world competitions. There is one good reason for this. A cross-country track cannot be brought under any general competitive standards, which cannot be said about standard cross-country competitions, where a smooth asphalt surface is no different from similar ones in the whole world. Despite this, the discipline of cross-country running still has its own officially approved standards for both sexes.

Cross country running, standard for women

1) First discharge:

  • Running at a distance of 1 km - time 3 minutes 0.4 seconds,
  • Running at a distance of 2 km - time 6 min 54 sec,
  • Running at a distance of 3 km - time 10 minutes 45 seconds,
  • 4 km running - time 14 min 28 sec,
  • Jogging at a distance of 5 km - time 18 minutes 20 seconds,
  • Running at a distance of 6 km - time 22 min 30 sec.

2) Second category:

  • Running at a distance of 1 km - time 3 minutes 22 seconds,
  • Running at a distance of 2 km - time 7 min 33 sec,
  • Running at a distance of 3 km - time 11 minutes 34 seconds,
  • 4 km running - time 15 min 44 sec,
  • 5 km running - time 19 minutes 50 seconds,
  • Running at a distance of 6 km - time 24 min 00 sec.

3) Third rank:

  • Running at a distance of 1 km - time 3 minutes 43 seconds,
  • Running at a distance of 2 km - time 8 min 08 sec,
  • Running at a distance of 3 km - time 12 minutes 35 seconds,
  • 4 km running - 17 min 00 sec
  • Jogging at a distance of 5 km - time 21 minutes 30 seconds,
  • Running at a distance of 6 km - time 26 min 00 sec.

Cross Country Running Men

1) First discharge:

  • Running for a distance of 1 km - time 2 minutes 38 seconds,
  • Running at a distance of 2 km - time 5 min 45 sec,
  • Running at a distance of 3 km - time 9 min 04 sec,
  • Running at a distance of 5 km - time 15 minutes 40 seconds,
  • 8 km running - time 25 min 50 sec,
  • Running at a distance of 10 km - time 32 min 50 sec,
  • Running at a distance of 12 km - time 40 min 00 sec.

2) Second category:

  • Running at a distance of 1 km - time 2 minutes 50 seconds,
  • Running at a distance of 2 km - time 6 minutes 10 seconds,
  • Running at a distance of 3 km - time 9 minutes 4 seconds,
  • 5 km running - 16 min 45 sec
  • 8 km running - time 27 minutes 30 seconds,
  • Running at a distance of 10 km - time 35 minutes 50 seconds,
  • Running at a distance of 12 km - time 43 min 00 sec.

3) Third rank:

  • Running at a distance of 1 km - time 3 minutes 02 seconds,
  • Running at a distance of 2 km - time 6 minutes 35 seconds,
  • Running at a distance of 3 km - time 10 minutes 25 seconds,
  • 5 km running - time 18 min 00 sec
  • 8 km running - time 29 min 39 sec,
  • Running at a distance of 10 km - time 38 minutes 20 seconds,
  • Running at a distance of 12 km - time 47 min 00 sec.

Cross-country guidelines for teens (girls)

1) The first youthful rank:

  • Distance at 1 km - time 4 minutes 02 seconds,
  • Distance 2 km - time 8 min 48 sec,
  • 3 km distance - time 13 min 35 sec,
  • 4 km distance - time 18 min 15 sec,
  • Distance at 5 km - time 23 min 10 sec.

2) Second youth rank:

  • Distance at 1 km - time 4 minutes 22 seconds,
  • Distance 2 km - time 9 min 28 sec,
  • 3 km distance - time 14 min 35 sec,
  • 4 km distance - time 19 minutes 40 seconds,
  • Distance at 5 km - time 24 min 40 sec.

3) Third youth rank:

  • Distance at 1 km - time 4 min 42 sec,
  • Distance 2 km - time 10 minutes 10 seconds,
  • Distance 3 km - time 16 min 05 sec.

Cross-country guidelines for teens (boys)

1) The first youthful rank:

  • Distance at 1 km - time 3 min 17 sec,
  • 2 km distance - time 7 min 00 sec,
  • Distance 3 km - time 11 min 05 sec,
  • 5 km distance - time 19 minutes 10 seconds,
  • Distance at 8 km - time 31 min 20 sec.

2) Second youth rank:

  • Distance at 1 km - time 3 min 37 sec,
  • 2 km distance - time 7 minutes 40 seconds,
  • Distance 3 km - time 12 min 05 sec,
  • 5 km distance - time 20 min 40 sec.

3) Third youth rank:

  • Distance at 1 km - time 4 minutes 02 seconds,
  • Distance 2 km - time 8 minutes 30 seconds,
  • 3 km distance - time 13 min 25 sec.

Why cross-running is useful

Cross-country running has a number of differences from other types of running. During training, the joints and muscles do not work as intensively as the legs touch the ground - a softer surface than asphalt. Professional runners regularly practice cross-country races to allow their knees to recover and rest.

Thanks to cross-country running, the body receives a payload:

  • the strength endurance of the body increases,
  • the cardiovascular system improves
  • physical tone increases
  • muscle corset is strengthened,
  • the psychological state is normalized - regular cross-country runs help to more easily counteract stresses, relieve nervousness and depressed mood,
  • self-discipline rises
  • extra kilograms are burned, the body becomes more slender and fit.

Cross-country running involves a lot of muscles, and with a competent approach, a gradual increase in the pace and duration of runs, it will serve as a first-class means of keeping your body in great shape. In this case, the probability of getting a concussion, sprain or harmful load on the joints is practically absent.

How to start running cross

Beginning runners need to know some rules that allow you to get high results and achieve the desired benefits from training. Cross-country running involves a gradual increase in physical activity, like any other type of running. At first, it is recommended that you simply walk at a fast pace to thoroughly study the route and adapt to the loads.

The first 2-3 months, it is desirable to choose a route that will not be replete with endless descents and ascents. When running through the hills, the heart trains well, but this form of stress can harm an unprepared body. The best option would be a forest path or any other relatively flat track, on which there are small hills and gullies.

Over time, the body will adapt to the loads, the heartbeat will be calm even with a high intensity of running, muscle tone will increase and it will be possible to run along a more difficult route. In addition, you need to increase the duration of the race every day. If in the first days a short 20-minute distance is enough, then in a month you should bring the training time to 1-1.5 hours, while running twice a week and this is a minimum. Such exercises will bring maximum benefits to the body.

The technical side of cross-country running

The technique of running over rough terrain is somewhat different from the usual jogging. When moving on a straight road, you can use the standard technique - a straight torso, hands slightly pressed to the body at a right angle, the foot touches the ground with the heel first, and then rolls onto the toe.

If you have to climb, using this technique will be quite problematic, since the legs will have a very large load. To facilitate your work, you can run with a slightly bent body, but you can not tilt it strongly. In addition, you should reduce the stride length and move your hands faster. Hand movements will also differ from those with a simple run - you need to swing your arms wide, starting from the hip and lifting them high to the chest. When lifting, the ankles and feet are subjected to the greatest load, so running uphill too often is not worth it, especially if the goal of training is to maintain good physical shape, rather than preparing for competitions.

During the descent, the muscles of the knee and lower leg work most of all. If there are problems with the knee joint, such a load must be strictly dosed. Overweight people also need to go down extremely carefully so as not to injure the knee. It is recommended that you wrap your knees with an elastic bandage - this will give them extra protection and avoid injuries.

An important point is the correct breathing technique. It is advisable to inhale through the nose, exhale through the mouth. If shortness of breath or other discomfort occurs, you can try to breathe only with your mouth. Heart rate increased? So, you need to reduce the pace of running, or temporarily switch to walking until the heart stops popping out of the chest.

Cross-country equipment

Cross country running requires special gear. First of all, this applies to shoes. If you have to run on gravel, ordinary sports sneakers that are used when running in the gym or at the stadium are quite suitable. If the route lies through rocky terrain, you need to choose shoes with a thick, durable and elastic sole. In such shoes, sharp blows against stones and roughness will not occur, while the landing will be comfortable.

During a cross-country race, falls often occur due to road bumps. Therefore, it is important to provide protection for the hands, elbows and knees - such equipment can be found in any sporting goods store.

Headwear should also be taken care of. In sunny weather, it is recommended to wear a cap with a visor to protect your eyes from bright sunlight and avoid getting a heat stroke. In addition, it will not be superfluous to wear sunglasses. They will not only prevent the blinding sun, but also protect from insects, dust and small stones.

Clothing needs to be selected by season. It should not be too tight, but it is also impossible for it to hang on the body. The main requirement for clothes is a feeling of comfort. When running through the forest, it is advisable to use clothes with long sleeves - it will protect against insects and tree branches. In cloudy weather, it is recommended that you bring a raincoat or waterproof jacket with you.

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