What is the cross: definition, features, tips

Cross-country running is a favorite occupation of many people. Its popularity is explained by the fact that special conditions or equipment are not required: enough comfortable clothes and paths in the park. Everyone can train independently, choosing a suitable time for himself.

What is cross?

A cross is a long cross-country run. The presence of small natural obstacles, descents and ascents on the road is its distinctive feature. Due to more difficult conditions, the cross is considered one of the best ways to train athletes, as it teaches you to react to constantly changing conditions. Also, he perfectly develops overall endurance: the optimal duration of training is 60-90 minutes.

How to start studying

It is not necessary from the outset to use on the track a large number of descents and ascents. The first weeks you can run on a "smooth" route, and then gradually add new items. This will allow you to easily adapt to the new load, and also will not let you overdo it.

An untrained person is unlikely to run at once for 1.5 hours, which is normal. At first, jogging can take 20-25 minutes - a mini-cross. This time should be gradually increased and brought to a full training. Do not drive yourself - you need to run at a comfortable pace.

It is necessary to perform warm-up before training, and after - a hitch and stretching exercises. This will strengthen and develop muscles, prevent injuries.

If there is a desire to take part in competitions and run an athletic cross, then it is necessary to engage constantly and in any weather. But one should remember about caution and accuracy, since it is easy to slip on damp ground. You also need to dress according to the weather. Running in any conditions is not only an excellent way of hardening, but also a great method of increasing endurance. It's hard to imagine what a cross is in the rain, but you have to be ready for this, because competitions are not canceled because of bad weather.

A few notes on the technique of running

From the very beginning it is necessary to accustom yourself to running properly. The right technique optimizes the load on the muscles and joints, will make the exercises more effective and will avoid injuries.

The body and head are held straight, the arms are bent at an angle of 90-120 degrees, the hands are loosely compressed, the shoulders relax. Free posture reduces fatigue, saves power. The main running load is borne by the thigh, and the shin and foot in the flight phase should be relaxed. The foot on the ground is lowered elastically, from top to bottom. The foot strains only at the moment when it touches the ground. It is better to put a foot on the whole foot at once, and not on the heel.

When lifting, a slightly different technique is used: the step becomes shorter in the hill, the body leans slightly forward, the foot is placed on the socks.

You also need to monitor your breathing and well-being.

What is the cross for the body?

Running is an excellent means of training the whole body, involving all the basic systems.

1. The musculoskeletal system receives a good load: all the muscles of the legs are used, joints are stirred.
2. During physical exercises, the spine is included in the work. Activity serves as the prevention of many diseases of ODA.
3. The cardiovascular system is being trained, blood circulation is accelerating.
4. The breathing becomes more intense and deepens, as a result of systematic studies, the lungs begin to work more efficiently, their vital capacity increases.
5. As with other active physical work, the release of endorphins - "hormones of happiness" - increases.
6. Due to increased sweating, slags are removed from the body.
7. When running, burns a large number of calories.

In addition, the athlete is not limited in choosing a place for classes. During the training you can see beautiful surroundings and get a lot of impressions. Then, with admiration, tell your friends what a cross is, and call them with you for a run. Training is an excellent occasion for communication.