Robert Nico Martinelli and Practice Tips for Cross Country Runners

Cross country running is not the same as running on the road. You will be running on soft ground and, in some cases, even in a mud bath. So, it is prudent for you to be informed on how to run correctly with the right shoes so that you do not face injuries when you run. 

Robert Nico Martinelli – Getting ready for the course  

Robert Nico Martinelli is a cross country and tracks and field runner at Concord -Carlisle High School. He is a freshman and has earned the High Honor Roll in grades 11 and 12. He is interested in basketball and is a member of the Big Red Men’s track & field team.

Get ready for the fast and frantic start

According to him, most races involve starts that are frantic and fast. The runners often jostle for the right position. After this burst, in the beginning, the pace finally settles over time. This fast start often is a challenge to the physiology of the body, and most runners pay this price by struggling in the latter part of the race.

Mental and physical preparation

In order to deal with the above situation, you need to prepare yourself mentally and physically first. You should replicate this fast start in training. You should attempt to include 2-3 x 300-400m efforts at the beginning of the interval sessions. These quick intervals will elevate the levels of blood lactate in your body. This makes the remaining portion of your workout hard, and it will make your body more efficient when it comes to buffering lactate levels.

Training specifically

Like with any distance running track, you need to prepare your body for the demands of the whole event. For doing this, you need to replicate the course for cross country running and its potential conditions while you train. You must gather as much information as you can before the event on the course.

Check out the event websites before the final day

Check out the event websites for getting the course profiles and maps. Besides this, you should consider the weather conditions and whether they will impact the course terrain or not. For instance, if you find out the course is hilly and twisty, you should attempt to run your faster sessions over the terrain.

Do not lose your shoe during the race

Sometimes, runners lose their shoes in a quagmire, and this is one of the biggest fears of every cross-country runner. This, in fact, can cause a lot of misery both during the race and afterward. To eliminate the risks of losing your shoe, Robert Nico Martinelli recommends wrapping strong Gaffer tape several times around the spikes once you have finished tying your laces.

Being warmed up is essential; however, ensure you do not warm up on the most challenging terrain on the racecourse as this will lead to fatigue before the race. If the terrain is slippery or wet, it is better to warm up on the tarmac paths or the roads nearby.