Cross-country running is a favorite pastime of many people. Its popularity is explained by the fact that special conditions or equipment are not required: quite comfortable clothes and paths in the park. Everyone can train independently, choosing the right time for themselves.
What is cross?
Cross is a long run over rough terrain. The presence of small natural barriers, descents and ascents on the track is its distinguishing feature. Due to more difficult conditions, cross is considered one of the best ways to train athletes, as it accustoms you to respond to constantly changing conditions. He also perfectly develops overall endurance: the optimal training duration is 60-90 minutes.
How to get started
You should not use a large number of descents and ascents on the track from the very beginning. The first weeks you can run along the "smooth" route, and then gradually add new elements. This will allow you to easily adapt to the new load, and also will not allow overwork.
An untrained person is unlikely to immediately run 1.5 hours, and this is normal. At first, a run can take 20-25 minutes - a mini cross. This time should be gradually increased and brought to a full workout. Do not drive yourself - you need to run at a comfortable pace.
Be sure to do a warm-up before training, and after - a hitch and stretching exercises. This will strengthen and develop muscles, prevent injuries.
If you want to take part in competitions and run cross-country athletics, then you need to deal constantly and in any weather. But you should remember about caution and accuracy, since it is easy to slip on wet ground. You also need to dress for the weather. Running in any conditions is not only a great way to harden, but also a great method to increase endurance. It is quite difficult to imagine what a cross is in the rain, but you need to be prepared for this, because competitions due to bad weather do not cancel.
A few notes on running techniques
From the very beginning you need to accustom yourself to run correctly. The right technique will optimize the load on the muscles and joints, make classes more effective and avoid injuries.
The body and head are held straight, arms are bent at an angle of 90-120 degrees, hands are loosely compressed, shoulders are relaxed. Free posture reduces fatigue, saves strength. The thigh takes over the main running load, and the lower leg and foot should be relaxed during the flight phase. The foot on the ground drops elastically, from top to bottom. The foot strains only when it touches the ground. Better to put your foot on the whole foot at once, rather than on the heel.
When lifting, a slightly different technique is used: the step becomes shorter uphill, the body leans slightly forward, the foot is placed on toes.
You also need to monitor your breathing and well-being.
What is cross for the body?
Running is an excellent tool for training the entire body, involving all major systems.
- The musculoskeletal system receives a good load: all the muscles of the legs are used, joints are stirred.
- During exercise, the spine is included in the work. Activity serves as a prophylaxis for many diseases of ODA.
- The cardiovascular system is trained, blood circulation is accelerated.
- Breathing quickens and deepens, as a result of systematic exercises, the lungs begin to work more efficiently, their vital capacity increases.
- As with other active physical work, the excretion of endorphins, the “hormones of happiness,” increases.
- Due to increased sweating, toxins are eliminated from the body.
- When running, a large amount of calories is burned.
In addition, the athlete is not limited in choosing a place for training. During training, you can see beautiful surroundings and get a lot of impressions. And then, with admiration, tell friends what cross is and call them for a run. Training is a great occasion to communicate.