Implementing Cross Country Running Into Your Triathlon Training

Cross country running is an organized sport, which originally comes from England. It took place for the first time in 1837 in a Rugby school. At the end of the 19th century it then was introduced in the United Sates. Sport Scientists found it to be a great complementation for the training sessions of endurance athletes. In 1887 cross country running became an official sport in the USA.

However, the Olympic games excluded it again 1924 as it was found to not be a an appropriate competition for the Summer Games. The sport continued its development and in the 1960s women athletes started to take part as well. Nowadays the sport is widely popular in the USA and in Europe. It is rather uncommon in Asia and other parts of the world, most likely because it is suited best for countries with temperate climate.

But what does this technique actually mean to you and your triathlon training efforts? Generally the runners compete on a course with rough terrain which may include grass, water, forests, mud fields, etc. The distance for competitions is standardized and may vary from 3 - 20 km depending on age and constitution. While you can spice up your triathlon running sessions through participating in one of these races the applications are not limited to that. The training equivalent of such a race would be a Fartlek Training unit where you also run cross country and switch your tempo frequently. Especially during winter these are excellent ways to improve your basic endurance and prepare yourself for the season.

For the beginning you don’t need more specific equipment to participate in the cross competitions than you would for common road running. When the running takes place in autumn or winter, tights and long-sleeve sweatshirts are very appropriate, as they guarantee your body’s thermal comfort without making the course of motions more difficult. This type of clothing is lighter as well, so you as the runner do not have too much additional weight on yourself.

Dedicated shoes used in cross running competitions are the only piece of specialized equipment. They are light running shoes that actually have a set of metal spikes incorporated into the sole for better grip. Those spikes are also known as cleats. Depending on the producer and the model those cleats may be replaceable, which is very helpful if your shoes are frequently used for this type of activity. It also allows you to replace the teeth depending on the terrain.

Larger spikes are better when the course includes muddy passages. For inside forest courses the distance between each of the spikes is smaller. Therefor the distance between the teeth is usually adjustable between 0.25 and 0.5 inches. However if you are starting with running you should not use cleats at all. First wait until your muscles build.

Also if you want to participate in a cross country running competition, you have to check the rules of the particular league, as spikes are forbidden in some of them. Rubber sole shoes may be worn as a replacement of the cleats. They will be even better if the cross country running courses include large area of paved terrain.

Return from Cross Country Running to Running