Racing Techniques and Tactics

Racing Techniques and Tactics

Style and techniques needed.

Because of variable weather, underfoot conditions, severity of hills etc, the training for cross-country running events is quite specialised at times.

The physics of the cross-country running surface, and the corresponding effect on stride, also differ from those of the road and the track.

A harder running surface will produce greater elasticity in the return of energy from the ground into the runner's legs; the softer, off-road trails where cross-country running takes place are less elastic, requiring the athlete to use more energy to cover the same distances.

Unlike the stride cadence into which a road or track runner will quickly settle to assist in the delivery of an efficient and uniform stride, the cross-country runner must continually adjust the stride length to the terrain and weather conditions.

The precise planting of the foot of the cross-country runner is often variable throughout the race. For these reasons, cross-country running is the most difficult of the running sports.

Racing Tactics

Cross-country racing has tactical considerations that differ from other forms of racing.

Road racing in the greatest part relies on, even pace, economical and efficient running, especially in the longer distances

Look at the separate pages on

Cross-country and off-road racing Cross country and off-road Racing

Road Racing

It's important to maintain your form to avoid knee injury. Do a body scan (a mental check, head to toe) every kilometre. Look out for these form killers:

1. HEAVY FEET

Getting your stomp on when training for 10K is bad news for your joints. It's often caused by over-striding or having a slower cadence, so count your cadence (the number of times one foot lands in a minute, multiplied by two). If it's below 170, work on increasing it by 5 per cent by downloading a metronome app like Cadence Trainer(79p, itunes.apple.com). More strides in the same amount of time means a lighter foot because there is less contact time with the ground.

2. SAGGING PELVIS

This is usually tied to weak glute strength and can be an injury risk due to muscle imbalance. Hamstring and knee problems are common with poor glute strength in running so augment your training with glute bridges, single leg squats and deadlifts to help engage and strengthen the glutes, therefore strengthening the pelvic girdle.

3. HUNCHED SHOULDERS

Anyone new to running, or who has recently enrolled in the 'training for 10K' tribe is likely guilty of this. But be warned: running with your shoulders up by your ears instead of relaxed and down creates tension and restricts arm movement, which you need to stabilise you and to drive you forward. Faster running means larger arm movements. When practising running drills concentrate on keeping shoulders down and exaggerate arm movement in sprints so that it becomes second nature.

4. DIPPED HEAD

If you look down as you run you put unnecessary pressure on your neck and take the whole upper back and shoulders forward too, restricting breathing and throwing off good posture. Focusing on the horizon and imagining you have a logo on the tip of your nose that needs to be kept forwards helps you to run tall. Tight chest muscles and weak back muscles exacerbate this problem so chest stretches and back exercises such as inverted rows, deadlifts or lying lateral raises will also help sort it out.

Practice this on every run and cum race day you'll be a pro.

This paper is very incomplete.

TO BE CONTINUED

Dave Rodgers 2017