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2499. with 148 million finishers from 2008 to 2014 according to the USATFBut for a certain type of runner there's no real comparison Cross-country races provide a chance to bask in the freedom of going fast over well-kept grass and tree-lined fields sprinkled with stretches of gravel dirt cobblestones and hills For runners who just want to runwithout stopping to carry stones or walk through firecross country offers the less traveled path in the woodsBy far the biggest and most celebrated meet of the year is the event I'm in commonly known as Club Nats It's a signature race that draws cross-country lovers who've come like pilgrims to a shrine And while you don't have to qualify to run it you do have to be a USATF member The Lehigh University course that hosts us was the scene of one of collegiate cross-country's most historic races In 1979 Henry Rono arrived here as the world's top distance runner holding four different world records that he had broken in an unparalleled span of 81 days He dominated the race and won the NCAA Division I Cross Country Championships over defending champion Alberto Salazar himself only a year away from starting his record-shattering marathon career The only records that will be set today are in the numbers of fervent participantsPhotograph by Ryan HulvatElite and amateur men ran in an open race"Run on soft surfaces right away" were the first words of wisdom from Budd Coates Runner's World training director when I told him I was going to run a cross-country race"Oh will it be harder or easier" I ask He laughs Hmm"Try running here" Budd says "You'll see" He pulls out a map of a local park where he's designed a 5K cross-country course for high school meetsI go there and within the first 400 yards on the grass my legs are whimpering By the time I get to the top of the first big hill my quads are yodelingexcept it's not even the top just a plateau Then another plateau a short leveling off and slight downhill some side hill then up again Somehow Budd has found a way to make a course go uphill in both directions I want to lie down in the cornfield and wait for the crows to peck my eyes outIt's not just the pain of that run that sobers me up I am hesitant to switch so much of my training from predictable smoothly paved roads Yet the more I start unearthing what running on soft and uneven surfaces can do to efficiently build speed and staminaand actually prevent injurythe more I'm sold"Getting off the road and onto trails offers different elements that can improve your gait" says Jay Dicharry MPT,
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