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Training for a cross country race is a great way to stay motivated through the colder autumn and winter months, and it can be a lot of fun too. While some runners hate the thought of running off-road, for other cross country is the very best type of running.

Cross country races are generally less than 10k, but don’t let the distance fool you. Mud, hills and unpredictable weather add up to a tough test of strength and stamina. Pacing over uneven terrain takes skill and grit, but it’s this very challenge that makes cross country so rewarding for many runners.

When is cross country season?

Running from October to February, the cross country season takes place in the harshest months, and the conditions vary widely from race to race. You may run the same course several times in your lifetime, but any rain, snow and wind will make it a different race each time.

Sometimes rivers and fields flood, trees fall down and routes are diverted. But it’s the unpredictability of the races that is part of the appeal.

How far is a cross country race?

Race distances vary but they’re usually anything from 5k-10k for women with men running 8k-12k depending on the race. That’s right; women and men often run separately with women sometimes running a shorter race.

The IAAF ruled that international cross country competitions must be the same length for men and women. But national bodies have been left to decide whether to standardise their own race lengths.

Despite mounting pressure, many local leagues in the UK still set courses which are shorter for women than for men. But change is happening, albeit slowly, with groups like Run Equal pressing for change, and you may find a local race near you that sees women and men race over the same distance.

Image: istock/sportpoint

Training for your cross country race

For those new to cross country, the main focus is going to be getting comfortable with the terrain. You might find yourself racing up and down hills, on trails, paths, gravel and across grassy fields or even through rivers. Like anything in running, you only get better at things by practicing and preparing.

Add in some hill sessions to your training and start getting used to running on trails. If you usually stick to pavements and roads for your runs, just adding a few miles of running on the grass round your local park for a start can help make a difference. Add in some hills and your confidence will grow.

Taking part

For many cross country races, you’ll need to be part of a running club to take part. This is because, while run by individuals, cross country is also a team sport. Each runner gains points for their team based on their finish position and it doesn’t matter what your speed, you can still make a difference to the team competition.

Your club will have a particular local league and fixture list that it takes part in. And you could also find yourself lining up in the National Championship race – there’s no qualification needed.

Image: istock/Jaroslaw Piwowarski

What do I wear for a cross country race?

If you’re running as part of a running club, then the rules will probably state that you need to wear your club top. As cross country season runs through the winter, you may want to add a base layer under it and possibly some gloves too.

As for footwear, this will vary from course to course. You will benefit from the extra grip that trail shoes will give you on the off-road surfaces.

Some runners will be wearing cross country spikes which have (as the name suggests) spikes on the sole to give even more grip. However, if the course involves hard paths or the ground is too hard, spikes aren’t always an advantage. Either way, don’t wear your favourite new running shoes as they’re likely to get muddy.

Still not convinced? Read Why you should try cross country.