Cross Country Running

Article by Robert Perry

Cross Country Running – Health – Fitness

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Cross country running is a type of sport which takes place over open, natural terrain in events comprising large groups of runners. No two running courses are exactly the same. There are differences between cross country running and track running. To begin with, cross country is carried out in open, natural landscapes instead of specially designed track surfaces. The speed is also different particularly because of the long distance that has to be covered over natural terrain. The running style also differs in the areas of leg movement, foot planting and stride length.

Generally, cross country cannot be learned automatically but one must go through special training to acquire the right technique for successful running and the minimizing of injuries. Even a good long distance track runner may not have the same superiority in cross-country races.

Different techniques for are used different surface conditions. For example, if the ground is wet and soft, the stride should be shorter to avoid skidding. Also, the runner must bend the knees somewhat and point the toes outwards slightly in order to increase ground traction. Running on wet surfaces requires more effort than on dry ground. On hard surfaces the runner must keep the foot pointing in the direction of the run, with a straight line from heel to toe.

The ever-changing surface conditions means the cross country runner is more mentally alert and physically versatile than a track runner. Training programs consist of workouts on different physical terrains and can take months for those who want to compete professionally. The training not only builds up the physical skills but also boosts the muscle and joint stamina to protect against any damaging effects.

The equipment required for cross country running is very minimal. Most people run in shorts and vests, although during colder weather long sleeved shirts and sports tights are recommended for keeping warm, provided they don’t hinder mobility. Shoes are the most important part of the running apparel. Cross country shoes are called ‘Cleats’. They are lightweight and typically have metal spikes on the underside, which may or may not be replaceable.

Cross country running events are organized according to gender and age-groups, and competition can comprise of several of these individual events. Aside from the physical training, a competitor must incorporate proper dietary habits in their regime. Meals should be well balanced, high in carbohydrates but with minimal fatty foods. Drinking plenty of water is important including just prior to the race.

The race usually beings with a large mass of people jogging briskly but over the course the group spreads and thins out as runners fall into their race pace. From the start speed the runner settles into a slower, long-distance pace so as to avoid oxygen debt which may deplete his energy to early.

Runners must stay within a particular distance from the designated path which is marked out with ribbons, paints and flags. The course normally terminates at a long, narrow walkway called a funnel, whereby runners pass through in single file.

Although our website is mainly for joggers, there are many joggers who like to participate in cross country running events so we thought we would add this page for anyone interested. Be sure and check out our article about all the health benefits jogging exercise has to help you lead a longer, healthier life.

About the Author

Robert Perry specializes in the building of income producing websites using google adsense ads. For $ 75 he can build a 5 article website that the search engines love. All you have to do is start adding articles. You should visit his site.

http://www.thenichebuilders.com

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Robert Perry

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Cross Country Skiing ? A Healthy Way to Get in Shape

Cross country skiing is one of the most all body workout there is. Cross country skiing is a great way to get out of the house during the long winter, and enjoy the great outdoors, while getting in shape. Nordic skiing also burns calories. With a moderate pace xc skiing can burn anywhere from 470 calories to 745 calories per hour. If you are racing then nordic skiing may burn anywhere from 900 to 1500 calories per hour. For average person burning 3500 calories will result in the loss of one pound of weight. So a couple hours a day of cross country skiing can shed those extra pounds fast! Many have used the nordic track one time in their life – the real thing is a lot more fun! This sport is a great way to enjoy the beauty of the outdoors. You can enjoy the beauty of nature – mountain vistas, lakes, snow covered meadows all while experiencing a total body workout.

Nordic skiing uses the entire body – arms, legs, lungs – all your muscle groups! It is a cardiovascular sport – so it exercises your lungs as well.

Cross Country Skiing, also known as nordic skiing or xc skiing requires some basic equipment that one can either rent or purchase to enjoy this sport. For the recreational cross country skier looking to tour in their backyard or at a local cross country ski touring center, the beginner will need xc touring skis, boots, bindings and poles. Unlike alpine skiing, xc skis are attached to the binding at only the front of the foot, allowing the boot to flex as you are propelled forward. The cross country skis are narrower and lighter than their alpine cousin, and ski pole length is typically longer.

The sport of nordic skiing has two main techniques – classic and skate skiing.

The beginner wanting to tour out their back door generally begins with the classic method, which is what most people typically have seen, using the diagnol stride. Classic cross country skiing for the beginner is a bit like walking – only that you have snow under foot. The xc skis are propelled forward by putting the weight on one leg and pushing forward with the same leg. The poles swing opposite the skis. Classic cross country skiing depends upon keeping your knees and ankle flexible, keeping your weight over one ski at a time, and putting the heel down first on the forward ski so you can engage the “kick zone”. The kick zone is where the wax or fish scales are located. You want enough traction to propel yourself forward. At first ski touring may require a bit more balance, since the ski bindings are fairly flexible and the heel is not attached to the ski. With enough practice, cross country skiing becomes easy and will allow you to get away from the crowds and into some beautiful winter scenery. For the beginning cross country skiier, taking a cross country ski lesson is well worth it.

Most beginning xc skiers have a tendency to over dress. Nordic skiing is a cardiovasular sport and considerable energy is exerted. Dress in layers, so as you warm up as you are skiing you can shed the layers and remain comfortable throughout your ski. Skis and ski cloths can be purchase at our online store http://xcskistore.com.

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More Getting In Shape For Skiing Articles

Cross Country Running

Cross country running is a type of sport which takes place over open, natural terrain in events comprising large groups of runners. No two running courses are exactly the same.
There are differences between cross country running and track running. To begin with, cross country is carried out in open, natural landscapes instead of specially designed track surfaces. The speed is also different particularly because of the long distance that has to be covered over natural terrain. The running style also differs in the areas of leg movement, foot planting and stride length.

Generally, cross country cannot be learned automatically but one must go through special training to acquire the right technique for successful running and the minimizing of injuries. Even a good long distance track runner may not have the same superiority in cross-country races.

Different techniques for are used different surface conditions.

For example, if the ground is wet and soft, the stride should be shorter to avoid skidding. Also, the runner must bend the knees somewhat and point the toes outwards slightly in order to increase ground traction. Running on wet surfaces requires more effort than on dry ground. On hard surfaces the runner must keep the foot pointing in the direction of the run, with a straight line from heel to toe.

The ever-changing surface conditions means the cross country runner is more mentally alert and physically versatile than a track runner.  Training programs consist of workouts on different physical terrains and can take months for those who want to compete professionally. The training not only builds up the physical skills but also boosts the muscle and joint stamina to protect against any damaging effects.

The equipment required for cross country running is very minimal.

Most people run in shorts and vests, although during colder weather long sleeved shirts and sports tights are recommended for keeping warm, provided they don’t hinder mobility. Shoes are the most important part of the running apparel. Cross country shoes are called ‘Cleats’. They are lightweight and typically have metal spikes on the underside, which may or may not be replaceable.

Cross country running events are organized according to gender and age-groups, and competition can comprise of several of these individual events. Aside from the physical training, a competitor must incorporate proper dietary habits in their regime.  Meals should be well balanced, high in carbohydrates but with minimal fatty foods. Drinking plenty of water is important including just prior to the race.

The race usually beings with a large mass of people jogging briskly but over the course the group spreads and thins out as runners fall into their race pace. From the start speed the runner settles into a slower, long-distance pace so as to avoid oxygen debt which may deplete his energy to early.

Runners must stay within a particular distance from the designated path which is marked out with ribbons, paints and flags.  The course normally terminates at a long, narrow walkway called a funnel, whereby runners pass through in single file.

Although our website is mainly for joggers, there are many joggers who like to participate in cross country running events so we thought we would add this page for anyone interested. Be sure and check out our website to see how jogging exercise can help you lead a longer, healthier life.

www.joggingexercise.com

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