RHS XC Training

Gear & Training Tips

• Shoes are the most valuable piece of equipment for cross country athletes! Shoes should be checked regularly to be sure that they are in good condition. Most shoes should be replaced between 250 and 500 miles. Racers/spikes are optional. 

• HYDRATE, HYDRATE, HYDRATE! 

• Cross country running requires a lot energy, which means all athletes should eat regular meals and snacks each day.

• All athletes will need at least one pair of solid black shorts or pants for races.  A single manufacturer's logo/trademark/reference can be no more than 2¼ square inches.  Shorts/pants with logos around the waistband are not permitted. 

• Races are 3.1 miles (or 5K)

• Runners may not be touched or assisted by anyone during the race - this will result in a DQ.

• Runners cannot have anyone outside of the race jog next to them - this will result in a DQ. 

• Runners cannot take their jersey off in and/or around the starting line area, finish line area, and/or the course - this will result in a DQ.

• Jewelry can be worn, but please consider very carefully what you wear during a race.

• Running watches are permitted during most races.

Warm-up/Cool-down, Stretches, & Strength Training

Properly warming up, stretching, and cooling down are essential activities for cross country athletes because they prevent pain and injuries during and after runs. Adding strength training is another way to improve running performance while also building muscles that can assist with keeping injuries at bay.