Cross Country (XC) Running - A few tips from coach Michael!!

26/10/2021

The Cross Country season is upon us and many are new to the event. So here are a few tips to prepare for what is truly the purest form of running.
1/ You first need to adequately train for the event…pretty basic, eh?? Saturday morning training with Crusaders in the Phoenix Park is ideal, with the emphasis on endurance over grassy and hilly terrain.

2/ Have spike shoes and you need spike pins fitted with a length of 9mm - 12mm, depending on how wet the ground is. Check out the specialist running shops in Dublin.

3/ Double knot your laces, as a loose (or lost) shoe during a race, spells disaster!!

4/ Bring a waterproof bag (or a large bin bag) with you to races so as to put in dry clothes to change into after the race.

5/ Distances in Cross Country are rarely accurate. As a result, forget times, watches, garmins etc and just run to race against your fellow runners.

6/ Most Cross-country races have a club team competition, so make sure you arrive in plenty of time as our Club captains must declare a named team well before the start time.
7/ Make sure you warm up well by jogging for at least 10-15 mins followed by a dynamic warm up.

8/ The start of races tend to be fast before settling down. Do not get sucked into running too hard at the beginning of a race. Instead start off steady and then work past all those runners who went off too hard!!
9/ Post race, don’t forget to cool down by doing a nice easy jog with your club mates.

10/ Bring something to eat for post-race fuel. Food would be bananas, Muller rice, flavoured milk etc.
ENJOY!!!

What Our Members Are Saying...

"I have been a member of Crusaders for over a year now, and I can confidently say that it has transformed my life. The coaches are knowledgeable, supportive, and truly care about each member's progress. The training plans and sessions are challenging yet achievable, and the sense of community is unparalleled.
But what sets this club apart is the emphasis on inclusivity and diversity. No matter your age, fitness level, or background, you are welcomed with open arms and encouraged to push yourself to your full potential. The club also hosts various social events throughout the year, which have allowed me to make lasting friendships with fellow runners."

"If you're looking for a running club that will challenge you, support you, and make you feel like part of a family, look no further. I highly recommend Crusaders to anyone looking to improve their fitness, meet new people, and have a blast while doing it."

"I joined Crusaders in 2009 and it was the best fitness decision I have ever made. The training is really well structured and the club caters for all abilities. I have made some great friendships along the way and the social events are fantastic. Highly recommend!"

"The training sessions are very well structured, coaches are professional and the sessions cater for all levels. I have met wonderful friends at the club and the social events are great! I highly recommend Crusaders."

"This is a fantastic welcoming running club for people of any level/ability. The facilities are amazing, the coaches expert and friendly and the atmosphere is supportive and encouraging. I’ve met the best people and improved my running significantly through joining Crusaders!"

"I found the coaches and the members to be very friendly and welcoming. There are many different groups and levels so there is always someone to train with, no matter what level you are."

Cross Country (XC) Running - A few tips from coach Michael!!

Author

Location

What Our Members Are Saying...