Cross-country running is a sport in which runners (also called harriers) partake in runs on open-air tracks that incorporate natural terrain. Individuals or teams can participate in the sport. In the United States, organizations typically hold these competitions in the fall or early winter in the rain, sleet, or snow, on non-paved terrains—like grassy, muddy, hilly, gravelly, or flat-ground courses. Golf courses, parks, and forests are common sites for cross-country events. 

Cross-country running is similar in concept to other distance running sports, like long-distance track running (which occurs on a regulation track) and road running or road races (which occur on paved roads). 
Cross country running has its roots in the prehistoric world:

- __Prehistoric open-air running__: Open-air running has existed since prehistoric times when hunter-gathers ran continuously for hours or days to hunt. With the rise of agriculture, running changed focuses, becoming important for sporting events or delivering messages.
- __Seventeenth-century origins__: Several racing events gained popularity in Ireland and the United Kingdom (UK) in the seventeenth century, including races called “hares and hounds,” “the paper chase,” and “the steeplechase.” Among the most popular of these races was the steeplechase, in which horseback riders would race from one town’s church to the next, moving over rough terrain, streams, bogs, and other obstacles.
- __1838 Crick Run__: In the nineteenth century, English Rugby School steeplechase riders wanted a way to practice during the off-season, so they designed an on-foot, open-air race through rough terrain, unintentionally holding the first modern cross-country run. 
- __1912 Olympics__: In 1912, the International Olympic Committee (IOC) instituted cross-country running as an Olympic sport. However, its tenure was short-lived since extreme conditions on the course caused many runners to suffer injuries or get lost. After the 1924 Olympic Games, the IOC removed the sport from official sanction.
- __1973 World Championships__: In 1973, World Athletics (formerly the International Association of Athletics Federations or IAAF) began hosting the World Athletics Cross-Country Championships, the biggest major event in the sport, featuring runners from around the globe. The competition continues to be the largest international cross-country event. 
- __Contemporary cross-country running__: Today, cross-country meets are an integral part of school sports, especially middle school, high school, and college track-and-field events. In addition, several high-profile cross-country racers are lobbying for the International Olympic Committee to reinstate cross-country racing. 
Cross-country distances vary widely based on the competition level of their racers, often with longer distances for top international competitions and shorter distances for more local races.

- __International competition distances__: Regulation World Athletics distances for cross-country tracks are at least twelve kilometers (between seven and eight miles) for men and five kilometers (a little over three miles) for women, often made up of several loops on a two-kilometer (one-and-a-quarter-mile) course. 
- __US college distances__: In the United States, cross-country runners race on courses of varying lengths—usually between eight kilometers (a little under five miles) and ten kilometers (a little over six miles) for men and five kilometers to six kilometers (a little under four miles) for women.
- __US high school distances__: In the United States, most high-school cross-country races are five kilometers in length. 
- __US middle school distances__: In the United States, most middle schools run on cross-country courses that are two kilometers in length.
If you’re interested in running cross country, here are some tips to get you started:

1. __Find the right shoes__. It’s vital to wear the right [running shoes](https://www.masterclass.com/articles/types-of-running-shoes-explained) for the cross-country course. While track running doesn’t require racing shoes with high traction because the tracks are grippy and easy to run on, cross-country courses can be hilly, grassy, snowy, and slippery. If a cross-country course is hilly or rough, many runners opt for shoes with metal spikes (often called cross-country spikes) or shoes that manufacturers designed for trail running. 
2. __Practice on hills__. Since cross-country courses are uneven and often include elevation changes, avoid practicing on a flat track, treadmill, or smooth indoor area. Instead, run outdoors on hills or on uneven terrain like golf courses and parks to prepare your lungs and legs for the cross-country course. 
3. __Avoid focusing on pace__. If you have a running background—either as a track runner or distance runner—you’re likely very familiar with closely tracking your race pace and personal records to ensure the consistency of your runs. While the pacing is important in cross-country races, the uneven terrain will make runs much less consistent and harder to track and control in terms of minutes and seconds. If you’re running cross country for the first time, spend your time getting a feel for it and avoid spending too much energy on the numbers. 
4. __Maintain a base__. Cross-country running is an endurance sport, which means you can’t start practicing a week before a big race day and expect to come in first place. Instead, you need to build up a firm, consistent foundation of runs to prepare your body and mind for the challenge. Most cross-country runners run year-round, doing rough terrain runs during cross-country season and other races or cardio-based sports during the off-season. 
5. __Train with your team__. While many cross-country runners run individually, others run as part of a cross-country team, accruing points during a race and keeping a good pace for the best team score. If you’re just starting, open a line of <a href='https://masterclass.com/articles/robin-robertss-tips-for-effective-communication' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-effective-communication","linkCopy":"communication","category":"automated-link"}' automatic='true'>communication</a> with your cross-country team members. You can learn many best practices and local tips by talking to and observing other cross-country runners. 
There is one key distance between cross-country races and track races: location. In cross country, races are open-air events across rough terrain, usually including grassy areas, hills, and even snow, which increases the difficulty for runners. By contrast, schools and other organizations hold track races on indoor or outdoor regulation tracks, allowing for a smoother run and more consistent results. 
*Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the [MasterClass Annual Membership] (https://www.masterclass.com).*
Cross-country running is a popular sport that takes place outdoors on rough terrain. Learn more about the sport, along with training tips for beginner cross-country runners.

Cross-country running is a popular sport that takes place outdoors on rough terrain. Learn more about the sport, along with training tips for beginner cross-country runners.

Cross-Country Running Guide: A Brief History of Cross Country 

Cross-country running is a sport in which runners (also called harriers) partake in runs on open-air tracks that incorporate natural terrain. Individuals or teams can participate in the sport. In the United States, organizations typically hold these competitions in the fall or early winter in the rain, sleet, or snow, on non-paved terrains—like grassy, muddy, hilly, gravelly, or flat-ground courses. Golf courses, parks, and forests are common sites for cross-country events. Cross-country running is similar in concept to other distance running sports, like long-distance track running (which occurs on a regulation track) and road running or road races (which occur on paved roads).

What Is Cross Country?

Cross country running has its roots in the prehistoric world:<ul class="mc-m-4 list-styled"><li class="">Prehistoric open-air running: Open-air running has existed since prehistoric times when hunter-gathers ran continuously for hours or days to hunt. With the rise of agriculture, running changed focuses, becoming important for sporting events or delivering messages. </li><li class="">Seventeenth-century origins: Several racing events gained popularity in Ireland and the United Kingdom (UK) in the seventeenth century, including races called “hares and hounds,” “the paper chase,” and “the steeplechase.” Among the most popular of these races was the steeplechase, in which horseback riders would race from one town’s church to the next, moving over rough terrain, streams, bogs, and other obstacles. </li><li class="">1838 Crick Run: In the nineteenth century, English Rugby School steeplechase riders wanted a way to practice during the off-season, so they designed an on-foot, open-air race through rough terrain, unintentionally holding the first modern cross-country run. </li><li class="">1912 Olympics: In 1912, the International Olympic Committee (IOC) instituted cross-country running as an Olympic sport. However, its tenure was short-lived since extreme conditions on the course caused many runners to suffer injuries or get lost. After the 1924 Olympic Games, the IOC removed the sport from official sanction. </li><li class="">1973 World Championships: In 1973, World Athletics (formerly the International Association of Athletics Federations or IAAF) began hosting the World Athletics Cross-Country Championships, the biggest major event in the sport, featuring runners from around the globe. The competition continues to be the largest international cross-country event. </li><li class="">Contemporary cross-country running: Today, cross-country meets are an integral part of school sports, especially middle school, high school, and college track-and-field events. In addition, several high-profile cross-country racers are lobbying for the International Olympic Committee to reinstate cross-country racing. </li></ul>

A Brief History of Cross Country

Cross-country distances vary widely based on the competition level of their racers, often with longer distances for top international competitions and shorter distances for more local races.<ul class="mc-m-4 list-styled"><li class="">International competition distances: Regulation World Athletics distances for cross-country tracks are at least twelve kilometers (between seven and eight miles) for men and five kilometers (a little over three miles) for women, often made up of several loops on a two-kilometer (one-and-a-quarter-mile) course. </li><li class="">US college distances: In the United States, cross-country runners race on courses of varying lengths—usually between eight kilometers (a little under five miles) and ten kilometers (a little over six miles) for men and five kilometers to six kilometers (a little under four miles) for women. </li><li class="">US high school distances: In the United States, most high-school cross-country races are five kilometers in length. </li><li class="">US middle school distances: In the United States, most middle schools run on cross-country courses that are two kilometers in length. </li></ul>

Cross-Country Race Distances

If you’re interested in running cross country, here are some tips to get you started:<ol class="mc-m-4"><li class="mc-my-4"> 1. Find the right shoes. It’s vital to wear the right <a href='https://www.masterclass.com/articles/types-of-running-shoes-explained' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/types-of-running-shoes-explained","linkCopy":"running shoes","category":null}'>running shoes</a> for the cross-country course. While track running doesn’t require racing shoes with high traction because the tracks are grippy and easy to run on, cross-country courses can be hilly, grassy, snowy, and slippery. If a cross-country course is hilly or rough, many runners opt for shoes with metal spikes (often called cross-country spikes) or shoes that manufacturers designed for trail running. </li><li class="mc-my-4"> 2. Practice on hills. Since cross-country courses are uneven and often include elevation changes, avoid practicing on a flat track, treadmill, or smooth indoor area. Instead, run outdoors on hills or on uneven terrain like golf courses and parks to prepare your lungs and legs for the cross-country course. </li><li class="mc-my-4"> 3. Avoid focusing on pace. If you have a running background—either as a track runner or distance runner—you’re likely very familiar with closely tracking your race pace and personal records to ensure the consistency of your runs. While the pacing is important in cross-country races, the uneven terrain will make runs much less consistent and harder to track and control in terms of minutes and seconds. If you’re running cross country for the first time, spend your time getting a feel for it and avoid spending too much energy on the numbers. </li><li class="mc-my-4"> 4. Maintain a base. Cross-country running is an endurance sport, which means you can’t start practicing a week before a big race day and expect to come in first place. Instead, you need to build up a firm, consistent foundation of runs to prepare your body and mind for the challenge. Most cross-country runners run year-round, doing rough terrain runs during cross-country season and other races or cardio-based sports during the off-season. </li><li class="mc-my-4"> 5. Train with your team. While many cross-country runners run individually, others run as part of a cross-country team, accruing points during a race and keeping a good pace for the best team score. If you’re just starting, open a line of <a href='https://masterclass.com/articles/robin-robertss-tips-for-effective-communication' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-effective-communication","linkCopy":"communication","category":"automated-link"}' automatic='true'>communication</a> with your cross-country team members. You can learn many best practices and local tips by talking to and observing other cross-country runners. </li></ol>

5 Cross Country-Training Tips 

There is one key distance between cross-country races and track races: location. In cross country, races are open-air events across rough terrain, usually including grassy areas, hills, and even snow, which increases the difficulty for runners. By contrast, schools and other organizations hold track races on indoor or outdoor regulation tracks, allowing for a smoother run and more consistent results.

Difference Between Cross Country and Track

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>.

Lace Up Your Running Shoes

Cross-country running is a popular sport that takes place outdoors on rough terrain. Learn more about the sport, along with training tips for beginner cross-country runners.

Cross-country running is a popular sport that takes place outdoors on rough terrain. Learn more about the sport, along with training tips for beginner cross-country runners.
