A Little History Lesson 

The cross country season is in the fall, whereas track and field are contested in the winter (indoors) and spring (outdoors). The sport of cross country running has its roots in England, spanning back to 1883. Cross country is primarily a team sport, though some cross country events (also called meets or invitationals) allow individuals to run unattached.

Freshman cross country races are usually 2 miles long. Other underclass races (sophomore or JV) and varsity races are typically 5k (3.1 miles) courses.

 

Where are races run?

  • Races are almost entirely run in different parks or large recreation areas. During your SHS cross country career, you will experience a large variety of courses in the tri-state area. 

Check your running gear

  • Do your training and racing shoes or need to be replaced? Prevent injury that is often directly related to worn out shoes.

Starting back from your break

  • It is important to start back running gradually. Allow two weeks to do so, including some easy runs and light training sessions. Starting back too quickly can cause injury, and this is the last thing you want at the beginning of a new season. Listen to your body, and back off if you feel any niggles. It is common to feel muscle tightness when starting back running after a break, so a massage from a sports masseur or a friend are helpful to get rid of the knots.

Is summer training necessary for cross country?

  • Summer training is essential to cross country success. If you show up in the fall without a base of endurance and strength, you’ll either spend most of the season getting to square one, or you’ll quickly get hurt as you attempt workouts you’re not ready for. But summer running need not — and should not — be difficult and stressful. Follow the training guide as best as possible and you will be prepared for the first race on September 6th
 

Do cross country runners need fun cross country workouts?

  • Cross country running is a simple sport, and so it makes sense that cross country runners need fun cross country workouts that they can do in any environment. What do we mean by fun? Join in when you can on Tuesday’s and Thursday’s Captain Practices – they will always be the light and easy run days, so you can stay together, talk, laugh, and get to bond as a team.  

 

How do I train for cross country running?

  • Training for cross country running includes many of the same elements of training for trail running or regular distance running. However, it is more important to train on off-road terrain to replicate a cross country course. Hill workouts are also particularly important because most cross country running courses are quite hilly.

 

How about cross country training for beginners?                                                                                                                                      

* Cross country running for beginners involves learning basic techniques, attempting at least 50% of the team training program, and practicing workouts on a CONSISTENT basis to build stamina for the running season. Build up each week by raising your goals for longer mileage completion. 

 

What should a cross country training plan include?

  • Cross country training plans should include workouts such as long distance runs to build endurance, hill workouts, tempo runs, interval workouts, cross training workouts, strength training, and strides.  During the summer and the official season, we will be exposed to all of these

    Run with a group If you train on your own, consider joining a training group. Training with a group of people of a similar speed to you is very beneficial. You can work together to get through the long summer, and it will encourage you to keep on working hard until the end. It will let training be a fun social event too. Running in a group will let you become familiar with the aspects of cross country races by having a field of people running around you.

     

     

  • Core strength

    * The terrain of cross country tests your strength, and reveals your weaknesses. Core work is often forgotten in a training schedule. It is, in fact, a key element of training, that is going to put you that step ahead of your competitors, when the going gets tough towards the end of your races.  Core work will help to strengthen and stabilise your posture during a race, helping to reduce energy wastage. It can also help prevent hip and leg inhuries. This is important – Do your resistance band training and 5 minute planks as faithfully as you would going out every day to run. 

     

    Don’t forget- always warm up, stretch before and warm down, stretch at every practice and race.