What is this cross country thing all about?

The sport of high school cross country is a competitive team sport offered in the fall for students in grades 9 through 12, but individual training and optional (but strongly encouraged) group runs start in the early summer. 

Teams consist of a minimum of five runners who all race together at the same time with other teams. Varsity/scoring teams consist of 7 runners, but a team could just have five. The top five finishers from each team are scored and their finishing places are added up for the team score. The sixth and seventh runners can be an important factor in the scoring as well. 

 High school races are 3.1 miles long. The courses are mostly run across grassy fields, wooded paths, and often have a mixture of hills or mud to make it interesting! 

One great thing about cross country (abbreviated XC or CC) is that everyone competes! Everyone runs the same course, and although the first 7 runners to finish are considered the scoring team, at every meet ALL athletes get to participate (Exceptions for this are the Regional and State Meets where only the top 7 Varsity runners compete). There will be times however when the varsity runners and jv runners will run in separate races at the same venue.

Some Cross Country Vocabulary 

INVITATIONAL…a multi-team meet -The top 7 will still be the scoring members of a varsity and jv Cross Country Team. There are often both Varsity and JV races run. If your daughter is not in the top 7 on our team (at the time), she will be running JV at these meets.

COURSE…the marked and measured route of the race

STARTING BOX…designated area to which a team is assigned on the starting line 

FALSE START…leaving the starting line before the gun sounds 

FINISH CHUTE…a rope/flag bordered funnel past the finish line that moves runners into their single file order of finish. Family and friends should not be in the chute.

PACE…running speed over a particular distance

SURGE…a tactical increase in pace during the race 

KICK…a burst of speed at the finish of the race

PACK…a group of runners in close proximity 

PERSONAL RECORD (PR)…best ever performance on a given course. 

TRAINING SHOES…running shoes designed for long wear in daily training 

RACING FLATS/SPIKES…special, lightweight shoes designed for racing, rather than daily training. I preferred competing in these, but if it is not financially viable or the athlete does not prefer them, please understand they are not required. Athletes may race in their training shoes. 

WARM-UP…a running and stretching routine that gradually warms up the body for intense running. 

COOL-DOWN…a jogging/walking routine that allows the muscles to purge themselves of lactates and the body to gradually lower its temperature to normal which takes place after workouts and races

WORKOUT…a daily training session 

STRIDES...short up-tempo pick-ups to prepare the body for faster training or racing. This is sometimes done before a workout, and sometimes done after a workout to prepare for workouts later in the training program.