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Cross Country 101

Running Form:

Every person runs differently but there are ways that we can strengthen both your running efficiency and running economy to ensure that you are performing at your best. Tips found HERE.

Athletes are expected to buy in on what the coaching staff is instructing (especially during drills). Everyone knows how to run, but not everyone knows how to run well.

Cross Country Practice:

At the trail:

  • Wear a watch. You don't need a GPS but any watch that tells time please. (No phones)
  • Always be respectful on the trail.
    • 2 by 2 on the trail or sidewalk.
  • Never run alone. Always run with a teammate
  • Copperhead snakes bite and are occasionally on the trail.  Give them lots of space.

Outside of Practice:

  • Hydrate before and after practice. Always bring a water bottle ready for the end of practice.
  • Sleep is crucial to performance. 8-10 hours of sleep is vital to sustained success. 
  • All communication is done on GroupMe. Let Coach Georges know if you plan to miss practice for any reason health, appointment, etc.
    • No exceptions. No parents or teammates.
  • If sick, do not show up to practice.
  • Store phones and valuables in upperclassman cars. Do not leave phones on the picnic tables at practice.
  • We will run in the rain. Practice will be canceled or moved if there is thunder and/or lightning.

 

Cross Country Meets:

Before the Race Starts:

  • Be sure to pack water, snacks and sunscreen.
  • Arrive early (90 min before your race). Parking at the parks can be challenging.
  • Wear your team issued t-shirt and race shorts. Change into your singlet at the meet.
  • Check in with coach to get your bib and chip from the team tent. 
  • Cash / tickets for spectators will be necessary to get into the meets.
  • Be sure to warm up with the team (10m, stretching and strides) and check in to the box on time.
  • Notice that the bathrooms tend to have long lines. Go early. 

During the Race:

  • No pushing, blocking or profanity
  • If you fall, get up and go. It happens and it's not the end of the race.
  • Kick / finish through the line.
  • Be aware of your goal pace.

After the Race:

  • Cool down with the team. Meet for post-race reflection with Coach. 
  • Team scoring is the sum of the top 5 finishers. Lowest score wins.
    • 6th and 7th place to determine  tie breakers
  • Use NC MileSplit for race results and rankings.