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What are the components of fitness and skills/techniques used in cross-country running?

I do GCSE Physical Education at school and we have been set an essay to do with six sections. I need some help with section one. I have chosen cross-country running as my chosen sport. The question set was;

Identify the important skills/techniques and fitness components needed for participation in this position/role and explain why they are important.

Thanks for any help, in advance.
xx

None?? Are you kidding me??

It's takes so much more than that.

For one thing, you have to be way fit to run cross country. 3.11 miles of pain if you do it right and you're good.
You need to have mental and physcial strength to get through an xc race. It takes months of training and just skipping a weekend of running ruins everything you've worked up to.

Obviously physical strength is needed.. there is no time outs in cross country. When you race, you race. It's soo easy to get injured from lack or stretching or starting out too fast, etc.

As for skills & techniques in cross country, the mental part ties in.
For instance when you're racing and trying to pass someone, you have to stratagize how you're gonna do it. My coach told us to run up to them and stay with them for about a minute and then surge past them.
It breaks them down a little inside, confidence and such.
And when you are getting passed, you can either stay with them or out run them. Unless you let it get to your head. Which is normal.
Also you need to be conscious of where you're using hte energy you have, like if you are going to hold back a little the first mile so you can run consistent splits. Or go the other way and just let it all go. Most of the time letting it all out the first mile leads to an epic fail. Unless you can keep it up.

You HAVE to have endurance and speed in cross country. One for the distance and one for the sprint to the finish. My favorite part. : ) The finish is important because it could determine the winner of a race, if you have no energy at the end you're gonna get outsprinted.

It takes a lot of dedication in taking care of yourself and attending every practice, and running on your on every weekend.
Hope I helped a little. : )

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This entry was posted on Thursday, January 28th, 2010 at 7:33 am and is filed under Fitness At Home . You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.