Article: Stand up straight as you run and avoid leaning forward at your waist. Run so your feet land close to your center directly underneath your body. Don't run using long strides since it puts unnecessary pressure on your legs. You should also keep your elbows bent at 90 degrees or less, and let your arms move naturally forward and backward. Avoid pumping your arms or swinging them far out in front of you. By maintaining good form while you run, you'll increase your efficiency and be less at risk of injuring yourself. Cross country spikes are shoes designed specifically for cross country running. They have metal spikes on the sole that provide better traction and make running on soft terrains easier. Regular trail shoes can work for cross country, but spikes will give you a competitive edge in races and make you more efficient while training. You can find cross country spikes online and in shoe stores that sell athletic shoes. Read online reviews of different spikes to see which ones are the best quality within your price range. There may be times when you find yourself racing in cold, rainy weather. To better prepare, practice running in the cold and the rain throughout the season if you can. That way, you'll be more mentally and physically comfortable if you have to do it during a race. You'll also have a better sense of how to pace yourself when it's cold and raining and you're drenched. If you show up to a race and it's raining, stay as dry as you can until the race starts by wearing a poncho and covering your shoes with plastic bags. The longer you stay dry and warm, the better you'll perform. Wear moisture-wicking layers that are well ventilated if the forecast is looking rainy for a race. You'll have layers to keep you warm, but you can also take layers off if you start to get overheated. Cross country running trails can be covered in roots, rocks, mud, branches, and other obstacles that can pose a tripping hazard if you're not being careful. Whether you're training or racing, keep your eyes ahead of you on the trail and stay focused so you can avoid obstacles and slow your pace if necessary. Avoid looking straight down at the ground as you run since it will slow you down. Look forward and scan the trail ahead of you instead. Don't feel bad if you fall during a raceit happens to every runner at some point. If you're seriously injured or in a lot of pain, ask for help and get medical attention. Otherwise, see if you can get up and finish the race. Cross country races can take place on hills, soft dirt, rocky trails, and other types of terrain. The more comfortable you are running on different trail types, the more prepared you'll be for races, regardless of where they're held. Vary what trails you're training on every week, and look for trails that are different from what you're used to. For example, if you usually train on trails that run through a relatively flat park, look for trails that have a lot of inclines that you can train on as well.

What is a summary?
Practice good long-distance running form. Invest in a pair of cross country spikes. Prepare in advance for cold and rainy racing conditions. Stay present while you run to avoid obstacles and injury. Practice running on different types of terrain.