There is a world of difference between cross country running and 'road racing.'

Anyone who considers the two basically the same is not completely familiar with the difference in the two disciplines.

In a 'road race' the race itself will take place on pavement or asphalt surfaces and rarely will you be on grass or dirt. Also, most road courses are relatively flat with possibly a few hills thrown in. Normally, there is plenty of room for runners to run side-by-side or to pass one another. In order to attract more elite runners, organizers may try and have the flattest course with the fewest possible corners. This way they can advertise to runners........"a fast, flat course where you can run your personal best time." In a road race, running flats, or racing shoes with a light tread are best.

However, cross-country running is entirely different and requires more strategy, preparation, and attention to running gear. For both types of racing, you have to be physically prepared, but cross country running requires more strategy and planning.

Cross-country running will take you over grass, mud, dirt, and possibly some asphalt, but few actual road surfaces. Your choice of footwear is extremely important. It may require a heavier tread that will grip into the dirt surfaces or possibly short spikes or cleats for mud and grass. Particular attention should be paid to what terrain each course is being run on. also the weather conditions the day leading up to the race and the day of the race should be taken into account. Dirt becomes mud and may require re-thinking your footwear for that race. If you wear running flats in a cross-country race you will be slipping and sliding all over the place. I can't think of any cross-country race where you would ever consider doing this. If the course is paved and smooth with few dirt and grass patches, then it's not a cross-country race.

A lot of thought also has to be put into the strategy in cross-country racing. Often there is little room to pass. Unlike a road-race, you may have sections of the race that have trails just wide enough for one person. So passing should be done when the path widens or is not bordered by trees so you can get around the other runner. In competition it is a far better strategy to stay relatively near the front of the pack from the start to avoid losing valuable time trying to pass.

Something else to consider is that runners who are near the front are normally more elite runners and will be doing all they can to save time. They will attempt to take the shortest possible route. That means running tangents and cutting the corners close instead of wide in order to shave seconds off their time. If you keep one of them in sight and follow their lead, you will also be saving time.

also in cross-country running, one should be prepared for undulating courses with plenty of steep rocky hills. Be on the look-out for rocks on the course, tree branches, and pools of mud that can cause you to slip and fall.

It's much easier to injure yourself in cross-country running, so special attention should be given to proper stretching for this type of event. Especially stretches that target the calf and Achilles tendon. The Achilles attaches the calf to the heel and heel injuries are often encountered in cross-country running because of the climbing and turning on slippery, uneven surfaces.

A good pair of gloves with padding in the palms is also a good idea. If you happen to fall, and it happens a lot in cross-country, it's instinctive to catch yourself with your hands, palms out.

Learn more about this author, Ray Fauteux.
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