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Running has lots of benefits, which includes enhancing you physically by giving you a well-chiseled physique and stimulates the release of endorphins (during the peak of the race) which helps fight pain and stress naturally. For this is the reason, more communities have joined, and are still participating in the fight to ensure running is globally recognized. There have been lots of competitions, shows, and events as regards distance running, one of which is known as “cross-country.”
How is Cross Country Running done?
Let’s get your engine revving by pinpointing what cross-country running is all about. It is merely a type of race done on open-air and over terrain which is natural for example grass. This race can be done as a team or individually and people of different ages are allowed to compete. Cross-country running events occur at a different temperature, especially during winter and autumn. Before joining this event have it in mind to encounter muddy grounds, hill, flat surface, woodlands, and lots of dirt.
Starting off the race
Signals like a horn sound or a gun fired once indicates the competition has, i.e., head to the finish line. Most times in this race teams are assigned their boxes popularly known as bullpen along the beginning area. The bullpen can sometimes be big enough to take the whole team, but when this is not the case, and the space available is for only one runner, then the other side members will have to wait in line for their turn. Each team must consist of 2-7 runners for your team to have an advantage once the race starts; they have to be smart and quick because of people converging on a very narrow path.
In cross-country competition, the loops should be between 1,750metersto 2,000meters with about 400meters to 1,200meters of leveled terrain, i.e., no turning included. This is done to avoid/reduce congestion at the beginning of the race. In the middle of the race, runners are reminded to stay on the path marked and avoid running over the items(such as ribbon, flags, tapes, e.t.c) used as a marker to tell the runners where to turn or go to avoid creating confusion.
Ending of the race
Just like every other type of sport, this also has a finish line (the end) to ends. A chute or funnel usually marks the finish line, i.e., a long walkway made or marked with either rope or flags. This is typically done just to ensure a single file order and to enable proper scoring.
The race is scored by adding up four to five top finishing positions of the individuals in a team.
In cross-country running, it doesn’t just take your endurance and speed alone to win. It takes teamwork meaning every member of your team has to be up and doing. Some persons have advised that team members should run in a group, but this seems to be impossible since every individual has a limit to which their capacity can take thereby making some members of a team lag behind.
Running is not only a fun-filled activity, but it is also a serious event that can be life-altering. The more distance an athlete covers in a designated time frame, the more accomplished he or she feels both physically and even psychologically. Becoming a successful runner especially in long distances requires the building of some particular component that would give a boost to skill, thereby making you adequately ready for the race.
Here is an essential list of routines/training that helps you boost your skills, and also helps you get ready for a race.
Fartlek is a Swedish term for speed play and is tagged an essential component in the distance running. Fartlek is done by carefully bursting into speed while in the middle of the race training. It merely means intermixing of some periods running fast and some periods of running slow. Fartlek allows your legs to utilize various paces. The basic of the Fartlek is to help the athlete know the time he or she can go at an individual pace. It’s essential that Fartlek should not be overdone, i.e., Ensuring the body can maintain the speed it is running.
Just like the name implies, it means running on a hill or an inclined plane. This training requires lots of mental and will power. Hill and incline routines and sessions help in building up of the muscles especially that of your clave, therefore giving you an edge(regarding power, speed, and leverage)overrunning on the flat surface field since the same muscle groups used in the hill and inclined session are used on the flat surface field too. Hill routine also offers the benefit of preventing injuries, since muscles around your knee are improved and strengthens during the method.
Intervals involve a short time frame of running hard and a longer time frame of resting in which you can either jog or walk. This training will be done on the track where distances are clearly defined. The interval running involves mostly speed workouts whereby both the length and pace is accurately laid out before you even begin. This routine helps the athlete become more efficient physiologically over some time.
The Tempo Run:
Tempo Run is known as the least complicated speed workouts; this is because the track of the distance is not kept and doesn’t require regular recalling of the time split. During this training, your body realizes how to run economically thereby enabling an increase in your speed level and maximizing your body’s endurance.
The Long Run:
The long-run is said to be the most crucial because it gives your body the needed endurance and stamina (both physically and mentally) that will carry you throughout the distant runs.
Practice makes perfect and building towards distance running is no joke, but if you follow the basic routine listed above before you head out to the road or track, you can be sure you are on your way to becoming a successful athlete.