Are you looking to start running but not sure which type of running is right for you? It can be tough, there are a lot of types of running to choose from. You can be a sprinter, an endurance runner, trail running, triathlon, duathlon, and so on. One popular type of running is called “Cross Country running.”

According to the USATF, United States of America Track and Field, “Cross country dates back to the turn of the 20th century as an Olympic Sport when it was contested as a team and individual event at the 1904, 1912, 1920 and 1924 Summer Games. USATF conducts championship events at the Association, Regional, and National levels athletes of all ages (youth, open, and masters) at a variety of distances.” There are also regional organizations in both Canada and the UK.

Cross country running is perhaps one of the most fun and diverse types of running. Competitors are challenged to compete to complete a course which runs over both open and rough terrain. The terrain often includes several of the following: grass, mud, woodlands, and water. The majority of the competitions are held in the fall through the winter and into early spring when conditions can be extra um…shall we say interesting and the trails are wet. It’s not for the faint at heart or for folks who don’t want to get dirty.

Training for Cross Country Running Events

Training for Cross Country means training on a variety of surfaces and in all sorts of weather conditions. Most races are about 5km or 3.11 miles, though some can be quite a bit longer. If you’re training for a typical cross country race then training for speed is important if you want to do well in competition. However if the course is longer, say 6K or even 10K depending on the event and your gender, then it’s important to integrate endurance training into your schedule as well.

Gear for Cross Country Running

The good news about Cross Country running is it involves very little specialized equipment. You’ll need basic attire, layers are best if you’re running during the cold weather months. The only significant difference between cross country running and other types of running are the shoes.

Typically cross country shoes are shoes with spikes which may or may not be replaceable. The teeth are designed to help runners maintain contact with the ground. It can be quite slippery without them! However, if the spikes are replaceable then that can be a great advantage because you can run on flats when the terrain is smooth and you can adjust your spikes depending on the demands of the terrain.

Cross Country running events often begin in junior high school, ages 11-14 and continue on through high school and college. However you don’t have to be in school to participate in cross country running events. Most regions offer cross country clubs and events for all ages. If you like variety and a terrain that keeps things interesting, Cross Country running may be exactly what you’re looking for.

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