Cómo entrenar para el cross country

Cross country (XC) running gets you out into nature and has many fitness benefits.

This article is by Roberto Mandje, NYRR’s Senior Advisor of Engagement and Training. We’ll continue to bring you advice and tips from Coach Roberto in the months ahead.

If you’re new to running, you may have never heard of cross country (or “XC”) running; longtime runners may have dabbled in XC in high school. Regardless of which camp you fall into, welcome—or welcome back—to the wonders and benefits of cross country running.

At NYRR it’s a family affair—kids can take part in free Rising NYRR events (ages 2–18) at all three cross country races this season, on September 29, October 6, and November 24, all held at Van Cortlandt Park.

For adults, these races will feature the classic 5K distance; the September 29 event is at capacity, and registration is open for the October 6 event here and the November 24 event here.

What Is Cross Country?

Cross country running originated in the mid 1800s in England. Simply put, it consisted of running a race from point A to point B, or in a loop, across open fields, meadows, woods, trails, up and down hills, and more. Eventually it gained popularity and introduced a myriad of race distances ranging from 4K (2.5 miles) to traditional track distances like 5K and 10K to longer courses such as 12K, 15K, 20K, and longer.

Who Is It For?

Cross country is for all ages and abilities, with many taking on their first race as kids.

Cross country is for everyone! Whether you’re training for a mile or marathon, cross country is for you. 

An Early Start in XC

My love for cross country begun as an elementary schooler in South Africa, where I was first introduced to the sport during our annual field day athletic events. I ran as fast as I could around the fields at our school without knowing the exact distance. All that mattered was running faster than as many people as possible.

Years later when I moved to the U.S., I continued that love of cross country by running for my high school, then in college. In my professional running career, I raced on the XTERRA Trail Running Circuit and finished 7th and 5th in their world champs.

How to Run XC and Reap the Benefits

Running cross country makes you stronger, thanks to the uneven and often hilly terrain.

Cross country running provides the same fitness benefits as running on the roads and track—with the bonus of strengthening your neuromuscular system. That’s because cross country training and racing is done on trails, which are often uneven and can be hilly, so you’re testing and training your stabilizing muscles more, as well as placing a different demand on your legs. The changes in rhythm (up, down, around turns, maybe jumping over a root or rock) also test your muscles in different ways.

If you think all that sounds too extreme, worry not. You can find loads of parks and accessible, runner-friendly trails in NYC and throughout the Tri-State area. In Central Park, for example, you could alternate between running on the main drive and jumping onto the bridle path.

In world-famous Van Cortlandt Park in the Bronx, you can log endless miles zigzagging the open, flat fields or test your fitness by venturing to the back hills. Each year, hundreds of high school, college, and open races are held in "Vanny," and it has been the site of numerous championship meets.

If you decide to take on a cross country race, follow the same running etiquette rules that you use in road racing. Announce yourself before you pass a runner on narrower stretches. If you must listen to music, keep the volume low or remove one earbud so you can take in the sounds around you.

Anything Else to Know?

Before you head out to enjoy your local trails, keep in mind the following:

• One of the beauties of cross country is that times generally don’t matter as no two courses are going to be alike. So, when training on trails, don’t worry about your pace, focus on your rate of perceived exertion/effort (RPE).
• If you own trail-running shoes, wear them, but if you don’t, your regular road running shoes will suffice. Just leave the supershoes (aka carbon plated) at home.
• Join a running group or run with a partner to make cross country running that much more enjoyable. I’ve always liked the quote, “If you want to go fast, go alone, if you want to go far, go together.” Cross country running is all about going farther…together.

So get out there, explore your local parks and trails, and introduce (or reintroduce) yourself to cross country. You won’t regret it, and your overall fitness will thank you!