What is Cross Country?

Course Distance:  5K or 3.1 miles

Meet Courses: Generally at parks, schools, or golf courses

Varsity Race: Top 7 or 10 runners from each team

JV/Open Race: All other runners not on Varsity

Scoring:  Lowest point total wins.   There are 7 runners on a team.  Each runner gets a place and points for their team (example: 5th place = 5 points)  The team adds up the Top 5 runner’s points and this determines the team’s score.  In the event of a tie, the teams will use their 6th runner as a tie breaker.

Races: Typically there are two high school races at each meet:  Varsity and JV/Open. It is absolutely a spectator sport!  Come on out and support your son and the team!

What is Needed?

1.  Forms – there are five forms that must be submitted to the Athletic Department on or before July 1st every summer.  Links for the five forms are below as well as on the Athletic Department’s website.

Physical Form

Emergency Medical Form

Concussion Form

Code of Conduct Form

Lindsay’s Law Video (must watch) - Lindsay’s Law Form

2.  Pay to Participate –  This fee is NOT billed to you.  The fee is accessed to your child’s school account but it is your responsibility to pay the fee once the fees are announced by the athletic department.  These fees are paid directly to Centerville City Schools and should not be paid to our program or coaches.   Checks can be written to Centerville High School.  

3.  Shoes – visit a running store and get “fit” for shoes. Runner's Plus by the Dayton Mall and Up and Running by the DLM in Centerville are two great stores that can help you find the right shoes.  Every athlete needs a pair of training shoes every 3 months and a pair of spikes to race.  

4.  Watch – a watch on the wrist that has a stopwatch or chronograph feature.

5. Team Fee – The current estimate is $20 for spaghetti dinners and the team banquet. 

6. Runners Plus- Training Kit.  The training kit will be available on Runnersplus.com.  Athletes will receive shirts to train in, team shirts, team shorts, and any other gear they want to purchase. 

Typical School Week 

June and July-Summer

See updated training on main web page. 

August and September (second week of August):

Locations will vary.  We will send these out during the season.  Look for parent square emails and texts.

Practice usually lasts until 5:30 pm.

During extreme heat days, we will practice before school for the safety of the athletes.

Late September and October

We will stop meeting in the morning for practice.  

Transportation

Transportation TO and FROM meets must be done by school transportation.  If that is not possible, an alternate transportation form can be filled out completed, and signed by the following parties:  1. Parent   2. Athlete    3. Head Coach   4. Athletic Director.  This form should be submitted to the Athletic Director a minimum of two days before the event.

Are Spikes Needed?

Yes, they are mandatory. They can be handed down, purchased at Second Time Around-used, purchased at one of our two running stores, or purchased online.  I have also had success using EBAY to purchase spikes for athletes. 

Hint:  It is advisable to walk or jog a little in your spikes the few days before your first race in order to allow your feet to get used to the shoes and avoid painful blisters.  This can be done by bringing them to practice the day or two before the first meeting.

Injuries

Unfortunately, these are an everyday dilemma.  Most aches and pains come and go but some are true injuries and need attention.  CHS provides athletic training support through Miami Valley Hospital.  The team has access to team physicians on a daily basis.

Many injuries can be helped dramatically by icing for 10-12 minutes immediately after exercise.  The best icing method is using disposable paper cups and freezing water inside of them.  Tear around the top of the cup and run on sore or injured area for 10-12 minutes.  Repeat every 2-3 hours.

Ibuprofen/Advil and Aleve can be good to use as an anti-inflammatory.  This only works if taken consistently for 4-5 days as directed on the bottle.

Attendance Policy

In trying to create a team and family atmosphere and a strong sense of togetherness, commitment to the team and attendance at team functions is imperative.  This policy is to ensure that the commitment made to cross country and the team is respected and valued according to its appropriate priority.  

 PE Option

Please be sure that you understand all the PE option expectations if planning to have cross-country fulfill a PE credit.  The handbook identifies 90% participation – not attendance as a requirement.  The student handbook is available on the district’s website and a copy is distributed to each athlete the first week of practice.  Please understand that a parent’s signature stating that you understand the policies is required on the forms submitted to begin practicing in August.

Washing the Uniform

In order to help the uniforms last as long as possible, please wash the garments in cold water on a gentle cycle.  DO NOT tumble dry or iron.

Social Media Policy

Please read the attached Social Media Agreement that is expected of all runners

Social Media Agreement

Road Running Policy

Please read the attached Road Running Policy that is expected of all runners

Road Running Policy