Cross country running is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. Sometimes the runners are referred to as harriers (dogs).
The course, typically 4–12 kilometres (2.5–7.5 mi) long, may include surfaces of grass, and earth, pass through woodlands and open country, and include hills, flat ground and sometimes gravel road. It is both an individual and a team sport; runners are judged on individual times and teams by a points-scoring method. Both men and women of all ages compete in cross country, which usually takes place during autumn and winter, and can include weather conditions of rain, sleet, snow or hail, and a wide range of temperatures.
How to Become A Better XC Runner
DRINKING RIGHT
You should be CONSTANTLY drinking!!
Drink lots of water the day before to stay hydrated. You should try to always be drinking and carry around a water bottle with you during the day.
EATING HEALTHY
Dinner the Night Before..
It's best to have a dinner that's high in carbohydrates and moderate in fat and protein. Foods like pasta, rice, beans, fruits, and vegitables.
BREAKFAST
3-4 hours before you run..
If you have at least three to four hours before your morning race, you can have a relatively large meal of up to 700-800 calories, with a minimum of 400-500 calories. Similar to the previous night's dinner, make it high in carbohydrate, moderate in protein, low in fat. Try not to eat a big breakfast.
WEAR THE RIGHT EQUIPMENT.
Dress for the Weather.
You should wear the appropriate lightweight attire when running. Wearing heavy clothes might feel like its suffacting your skin and makes you hot. Also it feels heavy on your body. If most of the course is sand, dirt, grass, etc. then you use racing flats with screw-in spikes on the bottom. If you will be running on cement or gravel most of the race, then invest in a pair of road racers.
Famous XC Runners and their Tips and Strategies
Dathan Ritzenhein
Chicago Marathon in 2012, he ran his personal best of 2:07:47 to finish ninth.
Amber Trotter
15:51* , Ukiah 2001 Disney World, Florida 5:17 Mile Pace
Savannah