Are you looking for a little variety in your training or racing?  Are you considering trying a trail run or mountain race?  Do you want to escape the constant pavement of urban running?  If so, then cross country running might be the answer for you.  

For those of you who are considering taking the plunge into this exciting sport, here is a 5 Ws (sorry no H) primer:

What/Where – Cross country races are run over almost any non paved course.  Cross country ski trails, urban parks, forests, and even golf courses are typical venues.  Typical race distances range from 4 km to 12 km although children’s races can be as short a 1 km.  Generally speaking, women and men run separate races and the women’s distances are shorter than the men’s.  These differences, however, are changing, particularly at the master’s level where men and women both run 8 km at the Canadian National Championships.

A good cross-country course will contain a variety of terrain.  Typically, the course will contain 1/3 uphill running, 1/3 downhill running and 1/3 flat running.  Rough ground, mud, and even creek crossings are often incorporated into courses.  Because of the variation in terrain, comparing times between courses is irrelevant.  A given runner’s time may vary 3 or more minutes between different 8 km cross country courses.  

Who – Many of us participated in cross country running as school children.  In many areas of the country, the sport still flourishes in the schools, particularly at the elementary and junior high level.  However, in recent years the sport has expanded beyond the school systems. A number of running clubs have rediscovered the sport and are putting on all comers races for all age groups.  Alberta, for instance, has a number of strong x-c series including the Wednesday night races in Edmonton, the Alberta Colleges series, the Calgary Roadrunners series, and the Wolves Series in the Peace Country.  While x-c races aren’t as plentiful as road races, with a little research (i.e. consult your local running store!!!) you can probably find a race in your area.  

Generally speaking, the sport is very inclusive; you need not be a sub 40 minute 10 km runner to participate.  Even the National Championship is an open race; anyone who is a member of his or her provincial association (or equivalent) is eligible to participate.  The Canadian Masters Championship in Toronto last year attracted a field of over 150 male and female runners ranging from 35 year old men to 70+.  Times for the 8 km event ranged from 26 minutes to just under an hour .

When – In Canada, most cross country races are held in the fall.  Late September and October are the prime times, with school championships coming in late October, provincial championships in early November, and the National Championships in late November.  This being said, some running clubs run cross country races through the winter and even into early spring.

Why – As I said in the title, why not!! Cross country is a nice change from the average road race or track race.  The undulating terrain of most courses will help you develop hill running skills and better balance.  Training on softer, cross country type surfaces reduces the impact on your knees and other joints.  

While these are great reasons, there is one other huge reason you might want to try a cross country race: Where else in your adult life are you actively encouraged to go out and play in the mud?