1. Shoes, Safety and Speed
The needs of a runner vary when it comes to a pair of cross-country running shoes. Longer runs require shoes with greater stability and as runners tire, the stability of a shoe helps prevent injuries. Stability and motion control can also help correct over- and under-pronation. These issues cause many runners injuries. Cushioning decreases the force of impact from the heel strike against the ground and in general, the heavier a person is, the greater the amount of cushioning needed to help protect the joints. Although the lighter the shoe the quicker the race time, the downside is the loss of stability, motion control and cushioning.
2. It's All About Technique
Trail running requires a different type of stride than road and track running. Shorter strides prevent sliding and maintain the push-off power of the back leg. The legs need to bend more and require more strength to straighten than in road running. This is due to the soft surface absorbing much of the energy from the heel strike rather than the joints and muscles of the legs. More balance is required, and therefore a stronger core is necessary. Point the toes slightly outwards to prevent slipping. This technique is necessary in soft, wet surfaces.
3. Feel the Burn
Training matters. Work on endurance and hills, alternating between easier runs and intense training days. Start with building endurance for the first 4 to 6 weeks, slowly increasing the distance and moving from road or track running to the trails. Begin short hill training, 30 to 60 seconds to get to the top, and long hill training, 2 minutes to the top, once a week. Increase each week. After approximately 4 weeks, increase training intensity to three hard days, two tempo days, and two easy run days. Continue training with one race day every two weeks.
4. Get Ready to Race
Decrease intensity prior to a race, focus on the type of terrain coming up and train accordingly. This includes the type of shoes you plan on wearing based on course and weather. Focus on fast starts, final sprints, mid-race surges and hill bursts 3 or 4 days before the event. Consume plenty of carbs for two days prior to the race, ensuring a good amount of glycogen stored in the muscles and liver.
5. On Your Mark, Get Set, Go
Runners in the front pack have a better chance of winning the race. Packs can help minimize the mental strain put on an individual runner. Use teammates to tire out competitors. Send someone out in an early sprint to pull competitors out of the pack, using up their reserves early in the race. Another tactic is to draft the lead runner until the last 100 to 200 meters, then sprint to the finish. Just make sure you have a stronger kick than your competitor.
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