Cross Country Running

Cross country running can both be a competitive sport and a great leisure-time activity. Running long-distance is an aerobic exercise, a great heart and all-body workout, and it is convenient to do. However, there are some barriers and risks of running that should be noted before running too intensely. Here is a simple guide for new runners on the history, benefits, and risks of long-distance cross-country running. Cross country running largely originated from a sport called “paper-chasing” in England during the 1800s to condition off-season athletes in the spring and fall, especially rowers. In this game, two runners called “hares” or “foxes” set a trail of shredded paper with a head start, and then younger runners called “hounds” chase the

Major muscle groups in the core and legs such as the quadriceps (front thighs), hamstrings (back thighs), gluteus (buttocks), hip flexors, abdominal muscles (core), gastrocnemius (calves), tibialis anterior (shin), and peroneal muscles are heavily utilized when running. For an average person, running burns approximately 100 calories per mile — mostly independent of speed — according to the American Council on Exercise (ACE). The ACE estimates that a 120-pound person with an average build uses approximately 11.4 calories per minute, amounting to approximately 100 calories per mile regardless of speed. As a result of running’s ability to quickly burn calories, it is a great way to lose weight and keep

Specialized running shoes, whether they be trainer sneakers with increased padding or light, lesser-padded racing shoes can be equipped to benefit a runner’s comfort or speed when training or racing. Specialized, breathable and tight-fitting clothing can be worn to increase performance, and body-monitoring devices such heart-rate monitoring devices or GPS smart-watches can be used to help train a person at a specific intensity of training. Additionally, recovery tools such as foam rollers or joint wraps can be bought to increase the rate of recovery and prevent further injury. Lastly, a treadmill can be bought to run indoors in the case of un-runnable weather (such as snow or the previously-mentioned ill-weather conditions), but this too is highly optional equipment. Cost of equipment depends on the level of intensity and can range from $50-100 for a pair of racing or training shoes; to $100-300 for a GPS watch or heart-monitoring device; to $1000-$4000 for the average treadmill. Cost is determined by the runner’s needs and can be free. Running is a sport with a long history that gives the athlete much freedom in their goal and methods. A runner may choose to run competitively or slowly, to lose weight or to simply stay fit, to increase social wellness or self-awareness, and at almost any time with any degree of equipment. It provides many health benefits and many of the health risks