Training for cross country running can be a complicated subject. Many variables influence its success or failure. However, three very basic rules should always be followed in any running training program, including cross country running. These three basic principles are:
- Moderation
- Consistency
- Rest
Moderation
The first basic rule training is moderation. Moderation means not following any extremes in the training program. For example, a regular distance runner should never run 100 miles in a single week’s training. Even with the best cross country running shoes, they would still risk developing a dangerous injury that would end their running careers prematurely.
Almost any level of runner can succeed with a maximum of two hours of training every day. You would only require more extended training after 5 to 10 years of running experience, if you wanted to compete at the higher levels.
Consistency
The second basic rule of training is consistency. It means doing a reasonable level of training every day. It does not mean following the same routine or doing the same workload every day. With a consistent level of training, we allow the body additional time to adapt to the stresses of training, which eases the transition into those higher stress levels.
The body loses a little bit of endurance and muscle tone after missing a few days running. But you can’t make up for that loss by tossing in a day or two of super hard training. That would do more harm that good. Any cross country runner who trains at a moderate level every day will see better results than another runner who sometimes trains really hard, yet other days skips training completely.
Rest
The third basic rule training is rest. While this is maybe the most important rule for young runners, it is the one that they most frequently ignore. An easy rule of thumb is: When in doubt, rest more. You should not schedule a hard distance workout if you are feeling weak or tired. Instead, it would be better to set aside your spike shoes, get some extra rest and maybe do a very light workout, or even skip training for the day.
More training creates extra physical stress, which requires more rest for recovery and adaptation. The body only makes its adaptations to stress when it is resting, not when it’s working. This means that without getting enough rest, you can’t fully adapt to the stress incurred during a workout, and therefore you won’t receive the full benefits of training.
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