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Leaf fall marks the beginning of cross-country running and involves runners of all ages in intense circuits on off-road terrain.
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Cross country races offer an adrenaline-fueled atmosphere with short but intense courses, offering a simplicity often lost in road racing.
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To tackle off-road races, it is crucial to train on terrain similar to the race course, manage effort rather than pace, and strengthen specific muscles.
Leaf fall marks thebeginning of a specific season: that of cross country or cross-country running. On the red, yellow and brown carpets of crunching foliage runners of all ages take on short but intense off-road running circuits. Because cross-country running is not just a business for young people. It is true that for many, including myself, it was perhaps the first approach to the world of running in adolescence, at middle and high school tournaments. So why not take a dip into the past and get involved in something as different as an XC race can be? I tried it and it didn’t go badly at all( find my version of eventshere to know how it went).
If you have ever tried running in the mountains, XC will not be an entirely new experience because it will also be an off-road race. Running on courses bordered by wooden ribbons and stakes over vast meadows, with potholes, mud and small hills to overcome brings back a dimension of simplicity that perhaps on road running is somewhat lost.
Cross country races are short but intense, to be run all in one breath from start to finish. They reach a maximum of 10km and are developed on routes to be repeated several times according to their length.
A unique atmosphere
It is as good and adrenaline-pumping to participate in these events as a protagonist as it is a spectator. Competitions such as the Campaccio feature performances by internationally renowned athletes cheered on by fans and enthusiasts who take the opportunity to gather and feast in a general festive atmosphere, aided by the fact that the competition is held in early January to coincide with Epiphany.
If you’re entertaining the thought of trying your hand at XC, don’t be unprepared and come well-trained.
If you race off road train off road
Look for a spot that would suit you and allow you to train on similar terrain to the competition. A meadow or field might do the trick. Indulge and be creative: try to simulate as much as possible a hypothetical race course with sharp turns and buoy turns around trees and benches. Add some small uphill and downhill slope changes as much as possible. Every difficulty added in training will be one less difficulty to face for the first time in competition. In addition, your knees and ankles will have a chance to adapt to the new type of terrain.
Manage effort rather than pace
More than a question of pace in the case of cross-country running, it is a question of effort. Dedicate yourself to workouts where you learn to manage fatigue and maintain a consistent level of effort from start to finish. On a mixed course the pace may vary on the order of a meter as well as your heart rate. Prepare for these surges with fartleks for example: alternate your running pace based on your feelings. Try to maintain fairly engaged breathing at all times, just as it will be in competition.
Strengthens and strides muscles
Cross-country running is a very muscular race that should also be trained with strengthening sessions combined with flexibility sessions. Aim for simple but still effective exercises such as squats and lunges, free-body or with an overload. Strengthens abdominal muscles and fortifies ankles. Dedicate exercises to the mobility of the pelvis and hips, while also paying special attention to the flexibility of the tendons, which are particularly stressed by uneven ground.