Cross Country Basics. Cross country runners use a wide variety of training techniques. Runners can train anywhere and in any type of weather. Many training methods and techniques can directly impact the way runners approach a race. The most common type of training consists of distance runs to build endurance.
Interval training increases a runner's speed.
It involves a system of easy, medium, and fast runs with short breaks in between. This article reveals . . . Going uphill, the runner's arms should pump very fast, and the knees should lift to waist level. Once over the top, the runner should jog slowly down, then go up again, and repeat as many times as desired. Each training method helps runners in a different way.