and some running shoes. The trail is relatively flat and well maintained. You need to irreversible Mistake give your body time to digest before the race, or you may get a cramp. Because of variations in conditions, international standardization of cross country courses is impossible, and not necessarily desirable. Be kind on yourself; if you're a great sprinter but a slow cross-country runner, don't let it get to you. 63, (2005 isbn Show more. Start Start of a typical cross country race as official fires a gun to signal start. A b iaaf Competition Rules Archived December 17, 2010, at the Wayback Machine. Over 440,000 high school students compete in cross country each year, making it the sixth most popular sport for girls, and seventh most popular for boys.
Cut down or cut out the fast foods. Try to follow a healthy diet and workout routine that would best fit you. The most common footwear is track spikes, lightweight racing shoes with a rubber sole and approximately six metal spikes screwed into the forefoot part of the sole. Look online for training program ideas. 18 Australia Cross country running is organized at the state level by the athletics association for each state. 3 A course at least Template:Convert wide allows competitors to pass during the race. An hour before running, eat some form of energy chews. The left trio is Edvin Wide, Ville Ritola and Paavo Nurmi.
This will strengthen your upper body, which is also vital in a race. Your body matters more. Carlos Lopes first man to win World Cross Country title three times. Obstacle courses can also be fun and you can scatter workout stations like push ups or squat-thrusts between the obstacles. Derartu Tulu won World titles three times in six years (1995, 1997, 2000). You've done your race preparation and you're ready to prove something to yourself. 22 The standard high school cross country race distance is 5 km (3.1 miles though some states run a shorter, 3- to 4-kilometer course for girls.