John Roberts' CROSS COUNTRY DOS AND DON'TS
 
Some notes and reminders, most of which apply to training for, and running in, cross-country events.

 
DO Bring spikes or studded shoes to run in if possible. It isn't nice to run in trainers in mud
 
DO Warm up & stretch thoroughly before you run.
 
DO Arrive at the venue with time to view the course before running.
 
DO Make sure that you have enough clothing to keep warm. It is better to wear several thin layers that can be removed one by one as you warm up. Hat & gloves are important. Warm muscles = Efficient running.
 
DO Ensure you have clean clothes to change into after running & that you have somewhere to keep them dry. A bin liner is useful.
 
DO Bring a drink. You will need it both before & after your run.
 
DO Keep moving at the start, to avoid getting cold.
 
DO Tie shoe laces securely to make sure they do not come off during the race.  Bring some adhesive tape to go round the outside.  It may be muddy.
 
DO Warm down & stretch following your event.

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DO NOT Eat a big meal or sweets within 3 hours before your race.
 
DO NOT Linger at the finish line, move promptly through the funnel system, to avoid other runners colliding with you from behind.
 
DO NOT Remain in your race gear after the race. Change into your clean clothes
 
DO NOT Forget to warm down & stretch.
 
DO NOT Run if you have a cold, any signs of flu, or are carrying an injury.
 
DO NOT Forget to bring family & friends as supporters.
 
DO NOT Be shy of wearing a hat & gloves to run in on cold days.   25% of body heat lost during the cold, is from the head.   Hands also lose body heat quickly. It makes sense therefore to keep these parts covered, which helps to maintain the overall body temperature. WARM MUSCLES = EFFICIENT RUNNING.
 
DO NOT Sit or lie down immediately after the race. Keep your legs moving for at least 10 minutes.  Your heart needs to get used to the idea that your muscles no longer need the effort required of them during the race
 
 
John Roberts
November 2007
 
 

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