Run a Cross Country Race

People usually get nervous when running in a road race or a cross country race. If you do, it's OK, because then most people get extra boosts of adrenaline; however, confidence is the ultimate key to success. There are ways to keep yourself thinking positive when running, especially if you're not a good runner. Keep on practicing until you are better than before.

Steps

  1. Remember that preparation is crucial. Hydrate very well and eat healthy the days before the race, and get some good nights' sleep. Prepare yourself psychologically in bed the night before- envision the course in your mind.
  2. Eat a good breakfast (full of fibre, protein ,carbohydrates and sugars) , but make sure you have several hours to digest it or else you'll get a stomach cramp. Be sure to eat a moderate meal 2-4 hours before the race. If you have a slow digestive system, eat light. The objective is to not get a stomach cramp, but also to not be hungry and devoid of energy. Keep hydrating the day of the race, but again, make sure you have time for it to go through your body or you'll get one of those nasty side-aches. Don't drink Gatorade before a race!
  3. Double tie your running shoes so when you're running your shoes will not come untied. Wearing Racing Spikes is a good idea in the race since they are lighter and have more tread than normal running shoes. Make sure they feel good and not too tight. Having them too tight is just as bad as not having them tied at all.
  4. At the start of the race, stay with the pack. Once you lose sight of them, it will be psychologically hard to get back up to them, as you don't know how far ahead they are. But also remember that most Cross Country runners take off too fast, and don't intend to hold their first half mile pace the whole way.
  5. Move through the first 800 meters pretty fast to make sure you get everything out of yourself - then you can tap into your full potential. Also, you will have the added  benefit of running with the adrenaline still in you, so you might as well use it. It not wise to sprint early in the race, rather start with a brisk 3/4 pace to get a good position in the pack. As the runners thin out you will begin to gain on those ahead of you.
  6. Look for key "landmarks" on the race. (e.g. a mile mark or a downhill), you may want to try the surge. To do this, run about 60 to 90 seconds faster (per mile pace) for about 50 meters. Then, settle back down to "normal" pace. This strategy helps break out of the natural "slow-down-without-even-knowing-it" obstacle in a race by overriding the chemical in the brain that automatically shuts down your muscles "without your permission."
  7. If your legs start to hurt, don't slow down. As this will make them hurt more. If you run, you actually can't feel them anymore. But if they don't stop hurting, you might want to stop and ask one of the paramedics there if there are any.
  8. When your legs get tired, pump your arms; remember that your legs cannot outrun your arms. Obviously, since they're attached to your body. You might notice your arms getting a little sore. If they get very sore (your arms), swing them, but minimally. Pump your arms as hard as you can going up a hill, since your legs will be very, very tired going up and pumping your arms will help them go up faster.
  9. Make competitive goals during the race like "I'm going to catch the kid in the red". After you catch that kid, make a goal about the kid in front of you and so on.
  10. Keep your pace strong. When there are people cheering you on, use it as an advantage to boost your self-esteem. Don't ever talk negative to yourself, or you race will end up terrible.
  11. On downhills, you should let gravity bring you to a sprint. You may end up passing a couple people and leaving them behind this way. Uphills and other difficult places in races are also good places to leave people behind in races.
  12. Finish strong. When you are at the last 100-200 meters, sprint and use the rest of your energy to finish.
  13. Never slow down before you get to the finish line! Try to do everything you can to get there as fast as you can. Sometimes your legs already know how to do this, especially if you have implanted brains in them that have your legs self-programmed to kick at the end.
  14. Sprint past the finish line so you don't slow down before the line and get a slower time. Also, If you don't, the kids behind you will probably run into you and begin to scream obscenities.
  15. Congratulate your team even if they had a bad race, team spirit makes all the difference!
  16. If you do not come first, that's totally fine. There can only be 1 winner, and your personal goals and times are the things that really matter. Good sportsmanship goes a long way.

Tips

  • When you get almost to the top of a hill, sprint. A lot of runners will relax at the top leaving you open to blaze past. Remember to sprint downhill; a lot of lost time on the uphill can be made up while recovering.
  • If you're going to pass someone, don't just jog past them in a leisurely fashion. Sprint past them so they have no chance of catching you. Do this as many times as you feel comfortable in the race. It can gain you 10 places if you do it at the right times. Sometimes you can even sprint for up to 100 meters to pass loads of runners!
  • Accept and acknowledge small victories, such as passing a certain amount of runners, matching your goal race pace, etc.
  • Before the day of your race, drink about 2 liters of water through out the day . This will most-likely eliminate stomach cramps due to deficiency of water in body
  • Regulate your breathing. e.g. In through your nose and out through your mouth. If that doesn't work for you, try breathing in through your mouth slowly, and then out through your mouth. It's crucial you do this or you'll get a stitch and won't last the first 100-200 meters.
  • In cross country, the ground can sometimes be uneven. Watch your footwork.
  • At the finish line stick your head out because it's your chest that counts.
  • Drink lots of water the day before even if it means you have to go to the toilet a lot.
  • After running down a hill, your body will adjust to the easier pace, and you will be running slower. Pick up the pace as soon as you get to the bottom in order to maintain the same pace.
  • Keep a record of your previous race times so you will have a goal to beat later.
  • Have someone to run with if it's a long race. Force yourself to keep up with them-- this will not only motivate you, but also help you stop from giving up. However, don't choose the fastest teammate on your team to try to keep up with them; sometimes it's just not physically possible. Of course, you can try, but mostly pick a teammate that you think is a little faster than you, not too much faster.
  • If you are running with someone, don't talk to them at the same time because you will lose your breathe. Also, listen to music to keep you motivated.
  • Breathe slowly for the first bit and keep it up. When you run out of breath, start breathing a little faster, then go back to your original breathing state once you have caught your breath. Regular breathing is key.
  • If you get a stitch in the middle of a race bend a little while jogging and put your head down slightly.This will hopefully get rid of the pain or stitch.
  • If you get a cramp or get tired, keep your head up. This will help oxygen get to your lungs. Be positive and belive it that all you should do it. And no to be confuse.

Warnings

  • Always be aware of obstacles as it ranges from creeks, rocks, rough-ground so you won't sprain an ankle or worse..
  • Don't ever get discouraged and feel the urge to quit or give up the race just because you know you are not going to win the race.
  • Don't eat or drink anything in large quantities the hour before your race.
  • At the beginning of a race, don't go into a dead sprint for more than 30 meters. You'll only die out the first half km/mile.
  • Beware of being boxed in at the beginning! It is awfully surprising how much can be lost here! To avoid this, take off like a sprinter immediately after you are positive the gun has been shot, and run at nearly 100% for 20-30 meters to get ahead of everyone; then, settle down to your true race pace.

Things You'll Need

  • Proper running shoes.
  • Good training.
  • Goals.
  • A pace keeper (someone to shout out times, stopwatch, etc.)
  • Another person to run with (to keep you going).
  • Good quality sport/training clothes

Related Articles

  • Pace Yourself to Get Ahead
  • Win a Cross Country Race
  • Get Into Sprinting (Beginners)
  • Coach Youth Cross Country
  • Not Get Lost During a Running Race

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