Cross Country
As the days grow shorter and the lights start coming on half way through the track sessions, it's time to start thinking about the Cross Country season.
Just like the Summer League, Cross Country (XC) is a chance to come together as a club and work as a team. Whilst Summer League is like parkrun with medals and cake, Cross Country is like Summer League but with mud and hot drinks. The camaraderie is something special.
Both the senior and junior clubs compete, though traditionally at a slightly different set of events.
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Seniors
The senior club competes in a few different sets of events, which members can take part in any of.
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Chiltern Cross Country League
The Chiltern Cross Country League is a competition that includes 2 leagues (which we bounce between) comprising around 40 running clubs. Whilst it might sound serious (and it is), there's still a good focus on running for fun - and everyone is welcome.
Events take place across the Chilterns and surrounding area, taking in places such as Bedford, Luton, Milton Keynes, Watford and Oxford. Whilst we don't push the events for the juniors club, there are events starting at under 11s, and we often see juniors running.
North London Cross Country Championships
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An annual team event that generally takes place in October including around 13 running clubs, may of whom overlap with those that take part in the Summer League events.
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Juniors
More consistently closer to home, the Junior club competes in the North West London Youth Athletics XC League. As the name suggests, all the fixtures are within striking distance of the local area, covering places like Hampstead Heath, Brent Country Park (Hanwell) and Trent Park (Cockfosters). Distances range from around 2km for the younger athletes to 5km for those nearing senior level.
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Liddiard
Of course, the club hosts its very own event - the historic Liddiard Trophy and Patricia O'Connor Cup, usually in November, and we always take a big contingent to the event - both seniors and juniors.
Getting Involved
Long term coach, and cross country expert Sophie has put together a really handy guide for those of you wanting to try it out for the first time...
If you've never done XC before, it's worth coming along to a fixture early in the season to try it out. The weather is often dry and mild, so it's a great way to have a go.
Trail shoes or even light trainers are usually fine for those early events - just don't try running in super shoes!
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In the local London and Middlesex races you'll recognise club vests and runners from the Summer League but in the Chiltern League races, you'll come across a new group of clubs and runners.
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Not to be outdone by other clubs, we have a huge gazebo for changing, sheltering and sharing recovery cake and hot drinks! There's still a lot of running around to do, finding the best places to watch and cheer the other races. And finally a pub stop before going home.
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The courses are usually 5 to 8km but it's really important to remember that you can run at your own pace and make XC what ever you want it to be. All levels and ages take part for all sorts of training and competitive reasons.
Do you want to go hard and race? Whatever your pace there will be people to race against. Or you can fit it in to a training plan. Try a 2 to 4km warm up and cool down around the fields with moderate-hard effort in the race to give an excellent training run. Or just enjoy the course by jogging and chatting your way round with a friend. What ever you decide to do, hills, mud and changing surfaces are great for strength and stamina. More importantly, you will have taken part.
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Kit list
Whether you're a senior or a junior, there's some things that you definitely don't want to be without!
Almost all the kit you need for XC you already have, it's only really the shoes you need to worry about.
As we've said earlier, trail shoes or lightweight standard running shoes may be fine early in the season, but if you decide you like XC it's definitely worth getting spikes (a wormhole of nerdy spike chat awaits) - as autumn gives way to winter, the muddy races will challenge you in a whole new way. Of course, if you've been to the early fixtures, you'll be a seasoned pro by then.
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Essential Kit
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Hoops vest​
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Trail shoes/spikes
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Hoops bobble hat
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Dry socks and warm layers to change into
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Old towel for drying wet feet
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Plastic bag for wet/muddy kit
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Snacks and a hot drink
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Preparation
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It's stating the obvious, but running in mud is slippery and it's hard on your ankles and lower calves so get going with your ankle strength!
Here are a few exercises that you can do while waiting for the kettle to boil or brushing your teeth.
Do one or two of them for a minute or two every day.
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Heel raises and dips off a step
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Stand on the edge of the step. Go up onto tip toes and then lower your heels to below the level of the step. Start using both legs together and progress to single leg. 3 sets of 10 reps or to fatigue.
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Stork balance
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Stand on one leg with your eyes closed. You'll wobble about, but all the tiny movements in your foot and ankle are working the muscles and developing balance. Even if you have to put your foot down for a moment, keep going until you've done about 30 seconds. Change to the other leg. You'll improve very quickly so try it often.
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Ankle alphabets
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Sitting or standing, write the alphabet in the air with your feet.
Hopping
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Small hops but make sure your whole foot is coming off the ground. Alternate 10 on each side for 3 sets. Build up to 3 sets of 30 on each side.
For more info or if you have any questions then there's plenty of people who are available and willing to help. The club's has XC Captains are always there for encouragement and advice and we have a dedicated XC WhatsApp group in the Queens Park Harriers community.
See you in the mud, you'll love it!​
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