Tag: cross country

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Travel, Leisure, Run: Van Cortlandt Park, New York City

By Emily Rosario @EmilyIsFocused

Van Cortlandt Park is an underrated gem, especially for those who live for outdoor training. Often overlooked by tourists, this park offers the perfect retreat for locals who want to escape the crowded city and immerse themselves in nature. Tucked away in the Bronx, it serves as a haven for athletes, weekend warriors, and anyone craving a solid workout session in a natural setting.

The park’s terrain is diverse, making it ideal for runners, cyclists, and even those looking for an intense calisthenics workout. Here’s why Van Cortlandt should be on your radar:

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Gravel Paths for Runners

If you’re someone who loves the grit of gravel under your feet, the park’s trails won’t disappoint. There are long, winding gravel paths that are perfect for endurance runs. These trails snake through the wooded areas, offering a peaceful, shaded experience, which is a blessing on sunny days. They also provide enough variety in terrain to challenge your legs and keep your runs exciting.

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Dirt Trails for Adventurous Souls

If you’re looking to shake things up, Van Cortlandt Park also offers dirt trails that feel more rugged and natural. For trail runners or cross-country enthusiasts, these dirt paths are a dream. They weave through the quieter, less-traveled parts of the park, allowing you to tap into that adventurous side while building strength and endurance. And if you’re training for a trail race, this is the perfect place to get your practice in without leaving the city.

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Bike Lane That Stretches Beyond the City

For cyclists, Van Cortlandt Park provides a bike lane that’s both scenic and functional. The bike lane here doesn’t just loop through the park but connects to a larger network of paths that stretch all the way upstate. If you’re up for a serious ride, you can start in the Bronx and keep pedaling until you’ve left New York City behind. It’s the kind of ride that’s ideal for weekend training sessions or even a spontaneous ride to clear your mind.

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More Than Just Running and Biking

While Van Cortlandt Park is a runner’s and cyclist’s dream, it’s also a great spot for other activities like BBQs, soccer, or simply lounging with friends. For those who prefer mixing up their workout routines, there are open spaces perfect for a calisthenics session, yoga in the park, or some functional bodyweight training. The diversity of spaces allows you to make the park your personal outdoor gym.

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The Local Secret

For locals, Van Cortlandt Park is more than just a green space—it’s a community hub. It’s where athletes train, families gather for BBQs, and friends come together to bike or hike. Whether you’re prepping for a race, looking to build strength on natural terrain, or just wanting a break from the bustling energy of Manhattan, Van Cortlandt offers the perfect balance between a rigorous workout and leisure.

Next time you’re in the Bronx—or if you’re a local who hasn’t explored this gem—make Van Cortlandt Park part of your fitness routine. Whether you’re running on gravel, hitting the dirt trails, or cycling upstate, this park is a hidden oasis that will elevate your training and offer the perfect mix of challenge and relaxation.

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From Tossing to Training: Running at 2 A.M. in New York City

by Emily Rosario by @EmilyIsFocused

This article is for entertainment purposes only. I am a professional runner, professional actor and stuntwoman.

Yes, the title is correct. I ran at 2 AM on August 12, 2024. If you’re not following me on Strava, maybe you should. You should probably join the run club too. Lastly, here’s the Strava Run that this post is all about.

Run at 2 A.M., said no one EVER..

I had to do two runs in less than 12 hours. My regularly scheduled Sunday Long Run, and a second run that had to be done by 6 A.M. because I had to catch my flight to the West Coast. My first run, the Sunday Long Run, was done in the evening, around 6 P.M. However, what I didn’t intend, was getting zero sleep from overthinking and becoming overly excited from my trip.

Let’s just say, I was tossing and turning with dozens of thoughts passing through my brain, endlessly ending those final work tasks, by going to my phone to complete them, and then going back to an attempted sleep, which ended up becoming a mind awake nap.

After completing those final work tasks, it then came across my mind when was I going to run? So, I look at my watch as it reads 1:43 A.M. I already knew that I would have to wake up at 4:30 A.M. for my second run. “Hurry Up Emily,” I said to myself. “FALL ASLEEP… for these short three hours of sleep…. OR… I could run right now… while my mind is still awake… and my muscles feel ready and able to run…“

That’s when I decided. I’m going to run right now and then maybe I’d fall asleep with a task completed mindset.

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FACTS I KNEW BEING A BROOKLYNITE (A NATIVE NEW YORKER WHO IS FOCUSED)

  • FACT: New York City is the city that never sleeps

Even though it was a Sunday night going into a Monday Morning, I knew there’d be people out and about still celebrating the Dominican Day Parade.

  • FACT: You’re always going to be judged

“No matter how dedicated you are to your desires, you’re always going to be judged. Positive or Negative; That’s a fact to follow anywhere you go.“

Many more people noticed me and called me crazy names because I was running at 2 A.M. But honestly and this is my personal opinion, WHY is it okay to hang out, smoke and drink at 2 A.M. but not run? WHY is it okay to drive around or take the train at 2 A.M. but not run? What society justifies as NORMAL, does not mean it works for everyone else. So, I DO WHAT WORKS FOR ME. That’s why, Emily Is Focused.

  • FACT: Stay on the main roads

I don’t have a personal head lamp or any of that tech gear. I just have my natural instinct to make good decisions. That includes running on main roads that are well-lit, and commonly driven on.

  • FACT: Wear BRIGHT clothes and wear clothes based on weather conditions

I checked the weather app and followed through. It was not raining at 2 A.M. but a crisp 69 degrees.

  • FACT: No earbuds.

I mean it is still a 2AM run… haha. As my mom who was NYPD would say, stay aware of your surroundings

  • FACT: Always look out for yourself

If you are passing someone on the sidewalk, especially at a pretty decent pace, remember to call out

“ON YOUR LEFT” or “COMING FROM YOUR RIGHT”

This means that right before you pass them, you’re telling them which way you’re coming from, so they are AWARE of you, especially if you’re a light, quiet and quick stepper like me.

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FACTS I LEARNED RUNNING AT 2 A.M. IN NEW YORK CITY

  • FACT: The air is soooooo clean

Running at 2 A.M. has officially got me breathing clean air! When the average person sleeps, MTA Transit runs less, and there’s no traffic on the road, I actually felt and tasted the clear air in my lungs, pass from my nose and out of my mouth.

  • FACT: It’s RAT city out there.

Yes, mice and rats feel most comfortable to come out when they know there isn’t much noise around. They are actually scared of us, haha. I managed to see at least 10 rats during my run, including one that I didn’t see and actually stepped on by mistake. Sorry!

  • AGAIN, FACT: Be aware of your surroundings!

When I was running back home, I noticed meters in front of me something crossing. I first thought I was about to run into a raccoon but, in fact, it was a skunk. So, as a smart person, I saw it crossing to my right, so I slowed my pace down without much stutter or fright, and also passed him carefully from behind. They seemed not to mind me, as they had their own plans crossing the road. I also want to annunciate the fact that I didn’t stutter or feel frightful because animal can actually sense our emotions… like when Spiderman gets a Spidey-sense…

New York City is for the gut-taking breed of people because in order to survive, you really have to hustle. So, if you like that pressure and atmosphere, you might want to live here. And maybe you’ll see me running right past you!

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Top 6 Reasons: XC Benefits for Track Runners

by Emily Rosario @EmilyIsFocused

SO, let’s first start with the fact that XC and Cross Country are the same word.

Cross Country, also known as, XC is a phenomenal way to build strength for Indoor and Outdoor Track and Field.

Ever since I began running as a novice in high school, to now, a current elite professional middle distance runner, I have found to believe that this (training and competing for XC) is MY BEST WAY to earn strength and endurance gains for the latter part of the season.

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So why do I share it with you?

Maybe you’re stuck in your training, and you have been dying to get a PR, but all else has failed and want to try something new.

Either way, here’s the reasons why I LOVE XC:

  1. Great way to reduce stress on the joints, meanwhile also strengthening them with unpredictable terrain.
  2. Makes you work harder; this isn’t a flat round track. It’s hilly, muddy, messy, but VERY fun.
  3. It’s the hills that pay the bills; the more you train on hills, the more than likely your body will thank you. I.E., the final 200-400-800 meters (your last bit before the finish line) is stronger from the background training you did in XC
  4. It’s a great way to start training for track without overuse of the left turn ((running around the same oval, over and over again)
  5. Personal Gains are almost always achieved. I say almost, because you still have to do the work that helps (lifting, eating right, supplementing, RESTING, all that jazz.
  6. The grass works on your turnover; and the better your turnover, the faster you’ll run on a flat track.
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Tips for Casual Evening Runs

by Emily Rosario @EmilyIsFocused

So maybe you’re one of those 9am to 5 pm workers that don’t run until later in the day. Or maybe you want to avoid that terrible weather from scorching heat, or it’s just raining cats and dogs, so you push your run for later in the day. Either way, you want to learn some simple and effective tips to get you going during those evening runs. Have no fear, Emily Is Focused, is here.

Professional Runner Tips for Beginners to Experts

1. Wear reflective and neon clothing. Avoid dark colors when running at night.

I couldn’t help to list this as number one because well frankly, there’s someone who doesn’t know this or is just getting into evening runs. Below are some suggestions from Focused Artworks.

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2. Grass is my favorite surface to run on, followed by Gravel and Asphalt.

For easy longer runs, there is no need to run around in an oval track. However, if you do not have access to a well-lit park and access to beautiful green pastures, my recommendation for evening runs is to run on the bike lanes. Most city-like areas have bike lanes and are usually well-lit. Bike lanes are a great way to avoid pedestrian traffic on the sidewalk and car traffic on the street.

P.S. It IS harder to run on grass, but it does wonders strengthening your lower limbs. If you want to feel relaxed, run on asphalt such as bike lanes.

3. Always remain aware of your surroundings.

Most of this know this, I hope. When crossing any street, busy or quiet, remain vigilent and double check your surroundings before getting to the otherside. You never know if there’s a hog behind the bushes, a raccon in the trash can or pedestrian trying to cross the street, a biker speeding right behind your or a car who forgot to turn on their headlights.

Also, view the ground as surfaces change. Most road surfaces aren’t perfect; some have ditches, small potholes, loose gravel or dirt on the ground that could possibly make you slip. Whichever the case is, I can’t remind you enough, to watch where you are running to.

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4. Always stretch after your run, your body will thank you.

You always want to have a goal to stretch afterwards. Your muscles are warmed up and loose from your run, so now is the perfect time to stretch. Believe it or not, stretching helps with your cool down and recovery. Stretching is also considered as a strengthening exercise, especially if you get into something like yoga. However, for your easy run, stretching your body can be beneficial for you as an athlete and a person who is rushing to catch the train on time.

5. Muddy Shoes? No problem.

If you’ve stepped on dirt, mud or even poop, be sure to remove the inserts or orthotics from your shoes. Also, remove the shoelace so it can be washed separately. I recommend a gentle wash and to set them to the side by the window and let them air-dry overnight.