Sport Specific Workouts: Cross-Country Running – Weeks 1-6

Cross Country Training Schedule – Weeks 1-6

The first week of your cross country season is crucial because it’s when you’re going to have to prove yourself. You need to get in shape, so that you can run faster and farther than the other runners around you.

But what exactly do I mean by getting in shape?

Well, let me give you some examples.

You may think that running a 5K race is easy, but it isn’t! If you don’t start off with proper fitness, then you won’t be able to finish it.

So how do I know if my running form is good enough? What does “good” even mean? How do I know if I’m not just trying too hard or being lazy?

These are all questions that every runner faces at one time or another.

What Is A Good Running Form?

A good running form is simply the way you run. When you run, your legs move forward and backward along a straight line. Your feet stay flat on the ground, and your arms swing back and forth from side to side. All of these movements must occur without any jerking or swaying of your body. Your upper body should remain still to avoid wasting energy.

Some people believe that a runner’s arm movement is not necessary. This isn’t true at all; when you run, your arms should remain still at your side until the moment before your hand swings forward. After this brief pause, your arm should swing straight forward and back without any twisting motions. Your hand should stay close to your body.

This movement should be repeated with the opposing arm.

Your legs should be straight when your foot is coming forward, but you shouldn’t bend your knee or stick it out too far to the side. Your front leg should be bent when your foot is coming backward. In other words, your legs should do the sames movements as they did when you walked or ran in grade school.

The most important part of your body to keep straight while you run is your torso.

Sources & references used in this article:

Effects of 20-s and 180-s double poling interval training in cross-country skiers by JE Nilsson, HC Holmberg, P Tveit, J Hallen – European journal of applied …, 2004 – Springer

Effects of resistance training on running economy and cross-country performance by KR Barnes, WG Hopkins, MR Mcguigan, ME Northuis… – 2013 –

The physiological capacity of the world’s highest ranked female cross-country skiers by Ø Sandbakk, AM Hegge, T Losnegard… – … in sports and exercise, 2016 –

Type of sport is related to injury profile: A study on cross country skiers, swimmers, long‐distance runners and soccer players. A retrospective 12‐month study by L Ristolainen, A Heinonen, H Turunen… – … & science in sports, 2010 – Wiley Online Library

The effect of strength training on performance in endurance athletes by K Beattie, IC Kenny, M Lyons, BP Carson – Sports Medicine, 2014 – Springer

Advanced muscle training after ACL reconstruction: weeks 6 to 52 by M DeMaio, RE Mangine, FR Noyes, SD Barber – Orthopedics, 1992 –