Should Sprinters Do Cross Country?
As a sprinter, whether in high school or elsewhere, you may be wondering whether joining the Cross Country team or training for long distances will be beneficial for your running training. I have put together a list of the pros and cons to help you decide whether running longer distances or joining Cross County would be the most beneficial for you and your running career.
<> Pros of Sprinters Doing Cross Country <>
1. Improved Endurance
High School Cross Country races are typically 5ks (5 kilometers or 3.1 miles) and they require a longer duration of running, which helps enhance aerobic capacity. This increased endurance can contribute to better recovery between sprints and improved overall performance.
2. Different Training Environments
Running on diverse terrains—hills, grass, and trails—can strengthen different muscle groups and improve running form. This variation can keep training interesting and engaging while also letting you explore the outdoors and get some training in at the same time.
3. Injury Prevention
The lower intensity of cross country provides a break from high-impact sprinting. This can help reduce the risk of overuse injuries, allowing sprinters to stay healthy throughout the season.
4. Mental Toughness
This one is SUPER IMPORTANT. By doing Cross Country, it challenges you to push through longer races, which develop mental resilience. I can not tell you how many times I have wanted to quit and drop out of a Cross County race. But if/when you chose to push through it gives you something to lean back on the next time you want to quit something. Ex: your doing a hard 400m and 200m repeat workout and you think back to that time you had to run up that massive hill and KEEP RUNNING for 2 more miles after that; and you think to yourself "I can finish this workout - I've done worse". Mental strength comes in handy in almost all areas of you life and not just running too.
5. Team Dynamics
Being on many sports teams in my high school career, the Cross Country kids are almost always the funniest. Cross Country also emphasizes teamwork at the same time it forces you to carry your own weight. Instead of like basketball where you can have 2 or 3 great players who carry the team, In Cross Country, you can win meets as a team, but you can also win individually at the same time so the team slacker can't hold you back. Cross country practices are also awesome, especially for those recovery runs where you can just run and yap with your teammates about whatever you want. This sense of community can enhance motivation and enjoyment in training.
<> Cons of Sprinters Doing Cross Country <>
1. Time Commitment
Training for cross country races requires a significant time investment. This can take away from specific sprint training and may hinder progress in sprinting events.
2. Potential for Fatigue
Longer distances and varying terrains can lead to fatigue that may affect sprinting performance. Sprinters need to ensure they manage their energy levels effectively. This shouldn't matter if you run cross country in the off season
3. Focus Shift
Switching focus to cross country can dilute a sprinter's training intensity. If not balanced carefully, this shift may compromise speed and explosive power essential for sprinting.
4. Risk of Injury
While cross country can help prevent some injuries, it can also introduce new risks, particularly if athletes are not accustomed to the demands of longer runs on uneven surfaces. You can avoid this by doing plyometrics so you don't break your ankles next time you trip on something.
5. Conflicting Goals
If your primary focus is sprinting, cross country training may not align with your competitive goals. It's essential to assess whether the benefits outweigh any potential drawbacks for your specific needs.
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Running Cross Country as a sprinter can offer valuable benefits, including improved endurance and mental toughness. However, it's essential to weigh these advantages against potential drawbacks like time commitment and focus dilution. Ultimately, the decision should align with your training goals and competitive aspirations. Whether you choose to embrace cross country or stick solely to sprinting, finding the right balance is the key to success!
If you want a studied answer, right now as this is being written, the best women's 400m runners on my track team have decided to run Cross Country this XC season. At the end of this upcoming track season, I will come back and tell you if they improved exponentially or they were set back on their sprinting times numerously.
<3 Run Fast
- ThatOneRunner
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