work out

How to prepare a cross-country race

Cross-country running is a challenging and at the same time fascinating specialty.

In this type of race the athlete is in direct contact with nature and tries to challenge it, overcoming muddy stretches, climbs, descents, holes and natural obstacles.

The fields are run in the winter periods and are often used to prepare the spring and summer season.

To successfully run a country course it is necessary to have strong muscular endurance, in addition, of course, to a good base of general resistance . In fact, this activity requires frequent changes of pace and running action. The motivation with which it is dealt with is also important as not everyone is psychologically able to face and overcome fatigue.

Athletic preparation

To successfully prepare a country setting it is first necessary to build a good base of strength and muscular endurance. To this end, it is useful to carry out work with overloading in the first period of preparation (half squats, lunges, sit-ups, calf press etc.). At the end of these exercises it is advisable to do some stretching and then finish the training session with 10-20 minutes of slow running. The frequency of these training sessions will be 2-3 weekly sessions, which will be combined with other 2-3 sessions of slow background to improve the general resistance.

The muscle strengthening exercises will then gradually be replaced with other naturally charged exercises (skip, race kicked back, race with high knees, jumps etc.). In this period a good base of general resistance will have to be built by running long distances at a medium-low pace.

long hilly: run at a lower rate of 45 "-1" compared to the race rhythm on a course composed of many climbs and descents

medium varied: run a Km at medium pace and a Km at a slow pace and repeat the course 4-5 times.

At the same time you will start to specialize the strength base obtained by repeated uphill and rhythm variations.

short climb: 60-70 meters of ascent courses at the maximum possible speed. The recovery between repetitions will be equal to the time taken to return, walking, to the starting position. The recovery between any series will be given by 5-6 minutes of slow running.

rhythm variations: they can be structured in different ways. For example, you can race for three minutes at race pace and recover by running slowly for a minute, then run for another two minutes at race pace, recover for a minute and then race for another minute.

As the race gets closer the exercises will become more specific. It will start to run on similar terrain to the race one (with spiked shoes) and to participate in the first competitions.

The last week before the race will be characterized by exhaust workouts to allow the muscles to rest in view of the competition. (5-6 slow running sessions combined with extensions that should be run as smoothly as possible).