Cross Country
As the nights start drawing in and we prepare for the end of British Summer Time, a runner’s thoughts turn to the new Cross Country season. For me, it is the beginning of the most fun series of events throughout the year! I’d love to get more of you involved, especially newer runners and club mates who may not be aware of the scope of these runs.
In years past, the club participated in two very different series of events, the Chiltern league and the Thames Valley league. This year, once again, we are entered in the Thames Valley league only. I’ll tell you a bit about it and give some hints regarding kit, but first, news of a new trophy that has been donated to the club for Cross Country competition.
Cross Country Trophy
The Cross Country Trophy will be awarded to the winner of an annual points competition based on Thames Valley League events and presented at the annual prizegiving in November. Points will be awarded based on 101 points minus a runner’s placing within the Burnham Joggers team e.g. 1st BJ 100 points, 2nd BJ 99 points, 10th BJ 90 points, etc.
To make the competition a bit more interesting, BJ members who attend a Cross Country event as a spectator or have to retire from a race, will be awarded a nominal 50 points.
Thames Valley Cross Country League
The Thames Valley series was historically sponsored by Today’s Runner magazine, you’ll occasionally hear these races referred to as the Today’s Runner series. 14 local clubs take part. The top two clubs each year qualify to enter teams in the national finals. If you enjoyed the 5k series in the summer, you will be familiar with the Thames Valley league format. There is a different host club for each event and the host club provides après-run sandwiches, cakes and hot drinks. On a chilly winter’s day in the middle of a wood or heath these are not only very welcome but a considerable logistics challenge for the hosts.
There is only one race at each event, men and women run together. The course lengths vary; my times seem to be between 40 and 50 minutes, so around 5.5 miles (8.8km). The terrain varies from woodland to open heath; hills are expected as are muddy puddles if there has been recent rain. Races are run on Sundays, starting at 11:00. Future fixtures are:
October 30th – Metros Running Club at Mad Bess WoodsNovember 13th – Datchet Dashers at EtonNovember 27th – Sandhurst Joggers at Hawley CommonDecember 11th – Handy Cross Runners at Bradenham WoodsDecember 18th – Reading Road Runners at Bearwood CollegeJanuary 8th – Tadley Runners at Tadley Brimpton CommonJanuary 22nd – Bracknell Forest Runners at Lightwater Country ParkFebruary 5th – Finch Coasters at Bramshill
Cross Country Running Kit
You can get away with no specialist equipment at all, but a pair of suitable shoes will make all the difference to your enjoyment of any cross country event.
Apparel
Your usual winter running top will be fine, thickness dependent on temperature. These are inter-club events so don’t forget to wear your club vest or T. On your legs, shorts are usually worn or maybe running tights if the weather is really bad. If rain looks likely you may want to run in suitable showerproof or waterproof breathable outerwear. Don’t forget your gloves and a hat, you might not want to run in the hat but you may welcome it before and after the race. A number of events start some distance away from the nearest car park so warm cover-up clothes and a bag to put them in before the start is necessary.
If you expect yourself, your kit and mostly your shoes to get wet and muddy you won’t go far wrong. Leave a set of clean clothes, a towel and several plastic bags for your dirty kit in the car. Like road running, changing facilities and showers are a luxury that only a few events are able to offer.
Shoes
Your choice of shoe is important; I’ll take you through the different types of show available with typical examples illustrated. These are not brand recommendations, as always with running shoes there is a vast selection available, go to Apex Sports or Runners’ Retreat and run in the shoe on their treadmill before you buy.
Road Shoes will be adequate for many races in the programme. Certain makes, such as Saucony, feature outsoles with more off-road traction than others. The heavy cushioning that is a feature of road shoes is not necessary for the softer conditions found in Cross Country running.Trail Shoes come in two flavours, road shoes that have been given off road features and original design trail shoes. The latter tend to be less forgiving when on the road but both are suitable for limited road running making them good choices for mixed terrain events. Trail shoes feature tougher, more aggressive outsoles than their road shoe counterparts, thicker, more protective uppers and give more support to the ankle. Although not usually cushioned to the extent of road shoes they have more cushioning than fell shoes or spikes.
Fell Shoes or Studs have very little or no cushioning but tremendous grip on any terrain. The rubber studded sole has some ‘give’ that makes them acceptably comfortable on harder surfaces but you would not want to run on the road for long in these. Uppers are made in thick, protective fabrics that are easy to clean. The wider spacing of the studs makes it easier to rid the outsoles of mud too.
Cross Country Spikes, like studs, have very little or no cushioning. They offer the ultimate off road traction but at the expense of any pretence to be suitable for a hard surface, and that includes some off-road trails. Despite the metal spikes they are the lightest and fastest shoe and thanks to the spikes they are the easiest to clean.
See you at the next event?
Well there’s only one way to find out if you like it! If you’ve never done a cross country race come along and try one. If you are a more experienced runner but in recent years have been kicking back and putting your feet up on a winter weekend morning, consider getting back out there for a bit of fun and working up a decent appetite for lunch.
Cross country running will improve your road running. It strengthens lower legs and ankles and improves core stability. Cross country will improve your on-road endurance and versatility. The benefits are not only physical; a cross country runner will be more versatile in road races, less likely to be put off their stride by a change in the weather. Training and competing in the cross-country season provides tough physical training, working over a wide range of speeds, without the damaging effects of the cumulative jarring that results from road training.
For the Thames Valley League races I will be putting advance notification of the events on the club notice board along with a map of how to get there, race day details and a description of the course.
See you out there!
Charles Allen
October 30th – Metros at Mad Bess Wood
Near to the Ruislip Lido, the Metros event is an ideal introduction to Cross Country running for the first-time. The route circuits a small grassy paddock before heading into trees. Following well maintained woodland trails and smaller paths the route gently climbs and descends twice. The woodland part of the course is repeated three times before returning to the grass and a final sprint for the line. Road shoes are fine for this course, unless there’s a deluge (remember 2009!).
11:00 start. Just turn up and register from 10.30 (look for the BJ flag and familiar faces near the start). Entry is free, paid for by your club.
November 13th – Datchet Dashers at Eton
This is a flat but otherwise typical Thames Valley League course, intended for all standards. As if to make up for the flat course this is one of the longer runs of the Thames Valley League. One lap of the field, start fast to get ahead before you hit the narrowing at the footpath. Do not wear spikes as there is some running on a tarmac path, road shoes would be perfectly adequate or trail shoes would be a good choice if there has been rain.
Start on the Brocas by the River. 11.00 sharp after Armistice Day 1 minute silence.
Please make sure you park legally.