In order to run cross country there are plenty of skills and techniques that are to be done and taught if you do not know them. Running across country is an total different thing then running in an regular track meet, I say that  because it is more running to be done and less stopping when running across country. While practicing cross country and getting ready for an particular  meet you must practice and practice to be prepared to run for as long as you are told sometimes it be 30 to an 1 hour. Another thing cross country isn’t something you can just up and do it is something that you must have been doing for a little while meaning years.

Cross country running is an sport in which teams and individuals run in an race on open air courses over natural terrain. The course is typically 4-12 kilometers and in miles that will be 2.5-7.5. Sometimes that is including the surfaces of grass, and the earth, pass through woodlands and open country. It is both an individual and a team sport, runners are judged on individual times and teams by a points-scoring method. Both men and women of all ages compete in cross country, which usually takes places during autumn and winter, and can include weather conditions of rain, sleet, hail or even snow that still require whoever that is competing that day no matter what. Cross country running is one of the umbrella sport of athletics and is a natural terrain version of long distance track and road running. Although open-air running competitions are pre-historic, the rules and traditions of cross country racing emerged in Britain. The English championship which became the first national competition in 1876 and the International Cross Country Championship was held for the first time in 1930. And Until 1973 the foremost elite competition has been the IAAF World Cross Country Championships.

Cross country is sometimes a hard sport to tackle but it’s extremely rewarding because you feel like you have really achieved something incredible after completing a run. Cross country running can also take place over grass, mud, dirt trails, rocky areas and water also well as hills. Almost and most of the times it is taken off road. Although if can feel punishing at times because you are running for so long, in the end, the physical results and the friendships built by common suffering are definitely worth the training and far outweigh the pain involved. Here are a few tips to get you stared in running in country cross. I can tip in 10 ways on how to run cross country track and field and things to do throughout home and practice.

The 1st thing you should always do is reflect on why you’d like to get involved in cross country running.  Cross country running has both mental and physical benefits, after being cross country runner you’re likely to be more robust and versatile, able to run in all weather types and across all terrain types. Running cross country doesn’t only improve speed but it is focused on endurance and not only speed. Always prepare your gear , the beauty of all types of running is the low level of equipment needed and cross country running is no different. You’ll need shorts or running pants, shirt, a layer or two if you’re headed somewhere high a drinking bottle or bladder for water and some running shoes. Next you should always think safety fitness, remember before you begin training I cross country be sure to revisit the basics on staying flexible and well stretched. Don’t forget to warm up before heading out, and to warm down after running.

Also eat for the best performance, your fitness as a country runner also depends on what you’re eating. Be sure to eat healthy foods and to provide your body with the high energy input that needs for running. Along with that start training , when you begin it is always an good idea to start slowly and build your strength , stamina and enthusiasm for the sport as you go along. Always remember to set goals because once you have tailed the terrain for a bit and become used to running on all sorts of different surfaces, focus on little goals and big goals to help build up your resilience and endurance.

Always remember to prepare for racing , once you have done training and feel that you’re ready to begin racing, look around for suitable races to enter. While participating in races you will preparation and you’ve ready to prove something too your self . Keep in mind that events may go on and on so never give up and remember you are running because it motives you and help you clear your mind and stay fit . Refreshing your motivation will be times when you hit a brick wall during training and when it’ll be important to take stock and reflect over why you’re training. While practicing always remember to choose an beautiful site so it’ll almost feel as real and also comfortable with cross country running.

Coaching track & field comes with learning, teaching and much more. Track and field teaching including a lot of learning along with practicing.  dealing with school and learning the techniques in becoming an track & field coach. You would have to take up something called “Coaching Education”. Coaching education is an program that provides educational opportunities for all levels of coaches, from grass roots to  the elite level of track & field.  This particular program is comprised of three progression levels, each of which has different components. And I will tell and give the difference from each one of the three progression which are called sport science, technical, event- specific instruction and hands-on training.

Sport science is the first one which extensive instruction in sport science is covered in the order to provide a scientific basis of understanding for rational development of techniques and training programs. The sport science portion has been developed by the American Coaching Effectiveness Program and for short called “ACEP” and the USATF national coaching education committee. It includes sport psychology, pedagogy, and sports medicine.

Something else that is needed too be taught too anyone that is willing to teach track and field must also get introduction too the technique’s and basic events of track and field. Which are throws, jumps, sprints/ hurdles and endurance events are all covered at the basic level in this school. Event specific instruction is progressive in nature. Consequently, at Levels 2 and 3 each event is covered in greater depth and detail than the previous level. Are these techniques are required too be taught and learned first because it is the basic in track and field and is also what everyone must do and know when first coming to track and field . And I say that because these are the basic in track and field and other events as far as cross country and more takes much practice and time from that special somebody on the team. But not only that cross country isn’t required for everybody but for the one who have the power, speed and motivation to push there self to get where they suppose too.

Hands on training is an experience should be taught by the best teacher. Minimum standards of practical experience are expected of participants at each level. It is hands on training is taught for those who need help out there although they may still know what they are out there doing but at the end of the day no one is perfect and everyone makes mistake. And with that being said no one should judge anyone and should also be supportive of us all out there trying. Also remember when you talk down on someone you are speaking on yourself at the same time because at the end of the day everyone is together and is a team, along with that there is no I in team.

Now when it comes too teaching basic track and field skills. All athletes may think their legs are the most important part of their body for running. Although when anyone move their own body moves together and all in one. Instruct runners to pump their arms, and remind them that when the right leg is forward, the left arm should be forward and the right arm should be back. An always remember too lead forward and lift you knees before take off it will help the knees feel natural like its suppose to. It is also important for athletes to turn into these motions and emphasize them for extra speed. Hurdlers should follow the natural motion of their bodies too. To clear hurdlers, must know to lead with the knees and reach towards the toes of the lead leg with the opposite arm. Tell hurdles to lean forward slightly and keep their eyes focused on the next hurdle.

Relay races are something kind of differences but easy as well. Relay you will always need practice and confidence to get by with your race . Along with relay races it is good too have an sheet too take note on what and what not to do. Along with that videos are helpful as well and I say that because a couple times in middle, high school my coaches has done that for other and myself. The videos help you see where you went wrong and also where you can do better and fix your mistakes all in way. I promise it is helpful and a lot of people love to become and track and field coach or director because its different, fun and money is made out of it but all in one it is helpful and an good experience to have or complete .

The distance around an outdoor running track is very different from an inside running track. Today running track vary in length from less than 100 yards to greater than 400 meters. Over the course of time mankind has chosen to run because it is fun, to deliver something or to obtain a health benefit . Along with that it would be convenient to run on an track and as far dealing with how fast you are or how big the track may be. The 1913 the International Amateur Athletic Federation was formed by representatives from 16 countries and has established standards for spotting events including the distance around a running track.

Along with this back in time there were an earliest recorded olympics competitors ran races including a one-strafe sprint, a two-stare race and a long distance run which ranged from 7 to 24 stars. An stare was just an length of the stadium in Olympia. Running was the best sport back in time and now here today and i say that because it an help others and myself in may ways. As far as getting myself together with shape and just building my cardio muscles and etc.In the year of 1896, the first modern Olympic games were held outside Greece where competitors ran races of 100 meters and up.

All tracks are modern designed by an certain way and people but are made to be in comp liane with guidelines established by the IAAF. In those guidelines the measuring line, which is about 2o to 30 centimeters tom the inside of the track, measures 400 meters.There are several variations on how curves and straightway are arranged with some designs having two equal curves and two equal straight ays that are 84.4 meters in length while other designs have straightways up 100 meters in length.

The distance around each lane is accounted too be different in vary ways. Since the distance around the track in lane one, the inside lane, is 400 meters the distance around the track for the other lanes can be calculated by knowing the lane width and a few other measurements. There is also an formula , L= 2S + 2pi(R+ (n-1)w) can be used to calculate the distances around  the track for the various lanes. In his formula L equals the lane distance, S equals the length of the straightway, R is the radius of the turn , n is the lane number and w is for the width of the lanes. All of these formulas  are useful and can be used when trying to examine an track for distance of width at any given time. The IAAF has standardized track lane widths at 1.22 meters the above formula calculates the distance around the track in lane 2 as 407.67 meters, lane 3 as 415.33 meters, lane 4 as 423 meters, lane 5 as 430.66 meters , lane 6 as 433.38 meters, lane 7as 446 meters and lane 8 as 453.66 meters.

There are ways that the tracks that we run track meets on can be calculated throughout each lane on the track in which we run in to practice or complete an race. the distance around an track varies from the lane to lane because the turns in the radius in which we run increases in gets wider as you go further around the rim of each lane located in the  track. To know the distance around each track and lane is the most important thing to know and remember at all times. As well as for races such as the 200 meter dash and the 400 meter dash. There is a must that you know the distance for each lane and that you need to know the straightway distance in the turn radius as well with the width of the lane that you are focusing on at the time. The all are different because each lane and track and made completely different. Some of much largest then other and that makes the lanes wider from the smaller ones.

The lanes are also set up and bent counter clock wise. The lanes are bent so that you have some type of take off and direction to run in that goes around and not straight. Running straight can be a problem to most and may feel funny. An I say it may feel funny because it like you are just running straight with no where to go lo. But running counter clock wise may be a tab bit different because it like you are running but it s a must you bend the corners or the ground or into someone’s lanes you may go. And we all know that’s not a good feeling nor good site at all nor for anyone.