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The term cross-country running is a partial translation of the English ‘cross country run’, which means cross-country run in German. In the early days of cross-country running in Germany, it was usually referred to as forest running, as the routes ran through wooded areas.
Generally speaking, cross-country races are landscape races and run on paved and unpaved paths through parks, along lakes or through forests. As a rule, hardly any metres in altitude are covered, so the competitions are not very demanding in terms of running.
Cross-country runs are good running training to improve endurance, speed, strength and stamina. They are often run in winter as preparation for the coming running season.
Small natural obstacles such as streams or fallen trees have to be overcome on the routes and train coordination. However, as these are only the smallest obstacles, it is still possible to run smoothly.
However, cross-country running places different demands on the muscles than running on flat and paved paths. The leg muscles are particularly stressed and trained by the uneven ground and the obstacles to be overcome.
Cross-country competitions usually involve completing a circuit with various small natural obstacles. A lap is between 1,750 and 2,000 metres long and must be completed several times.
Cross-country races bring variety to everyday training and competition and are a fun way to break up the monotonous rut of winter training.
Cross-country running originated in England in 1850. Competitions were held there in which runners travelled a distance between two villages, running across fields and meadows.
From 1912 to 1924, cross-country running was even an Olympic discipline. As a sub-discipline in the modern pentathlon, it still is today.
Cross-country running world championships are held every year at the end of March. Men have to run 12 kilometres and women 8 kilometres over a course.
When training for a cross-country run, you have a wide range of options and can add variety to your training.
You can simply run through the forest as an endurance run and train your endurance. However, you can also play around with the pace and turn it into a kind of interval training to improve your speed.
By constantly running on uneven surfaces, cross-country running primarily trains the muscles that support and stabilise your ankle. This makes your joint less susceptible to injury.
The constant change in ground conditions requires a lot of concentration and also trains your mental strength. On the one hand, you learn to better assess your strength reserves and, on the other, you can economise your running style.
Cross-country races usually take place in autumn or winter and also strengthen your willpower as a runner due to the adverse weather conditions. Getting through weak phases strengthens you mentally and prepares you optimally for the next marathon.
Have you already taken part in a cross-country race? Then please share your experiences with us and rate or comment on the relevant run in our event overview.
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