1. In kilometers, what is the usual distance for a U.S. HS cross country race ?
2. What is Cross Country? (answers can vary a bit)
3. Which of these were considered to be the best to eat the night before a race?
  • Fats
  • Proteins
  • Sugars
  • Carbohydrates


4. Which of these is considered the best thing to eat for dinner the night before you run?
  • Steak
  • Salad
  • Nothing
  • Spaghetti


5. What is “Race Pace”?


6 What’s considered the best thing to drink before a run?


7. Which of these is not a brand of shoe?
  • Nike
  • Asics
  • Adidas
  • Lightning
  • Brooks


8.  It is best to sprint as hard as you can for the entire race.

 True or False
 9. You should stretch before you begin any type of running?
True or False
10. The top 7 runners from each team score in a race.
True or False





ANSWERS:  How well did you do??

#1:  Answer: 5K

A cross country race for women is usually 5 km, or 3.1 miles


#2: Answer: Long Distance Running 

Cross Country is a sport that involves running long distances. The typical running length is three miles or 5k in High School. It involves running up and down many different terrains such as trails, street and dirt, and sometimes concrete.


#3: Answer: Carbohydrates 

Carbohydrates such as pasta, are great to eat the night before a race. They provide great energy for your run.


#4: Answer: Spaghetti 

Of course eating nothing at all will not help you. Salads are pretty healthy, but it lacks carbohydrates. Steak lacks carbs as well. It’s the pasta noodles of spaghetti that are filled with carbohydrates.


#5: Answer: The pace that you are most comfortable running at for the whole race. 

A race pace is the speed you run the cross country race, or any race. It is different for everyone.


#6: Answer: Water 

Coke is obviously not correct. Lemonade is full of sugar. Water is great, and so are other sports drinks such as Gatorade and Powerade.


#7: Answer: Lightning 

Most of you have heard of Adidas, Asics, Brooks, and Nike. Lightning doesn’t exist.

And Oscar wouldn’t know because he doesn’t wear any.


#8: Answer: We will safely assume you know this one is false!


#9: Answer: False – Static stretching is not the optimal way to warm-up before you run. You could actually strain your muscles with static stretching, and it might even slow you down. Instead, focus on getting oxygen to your muscles and warm them up by jogging some distance first.


#10:  False – The first five runners from each team to cross the finish line receive the points that correspond to their place. The 6th and 7th runners serve as displace runners.