New Runners/Parents

It is my hope that this page will provide new runners and parents (as well as those with experience) with valuable info to help their running flourish.

Becoming a part of the team

1. Go to Final Forms to fill out all of the information to join the team and be eligible to participate.

1. Get a physical

2. Sign the Concussion Form

3. Pay the $100 participation fee

Shoes

The most important piece of equipment for all runners is a good pair of running shoes. This is your foundation, and unfortunately many injuries can be traced back to shoes that are not made for running, don’t fit the athletes foot correctly, or are just to old and need to be replaced. I recommend that you go to a specific running store to purchase your running shoes, or at least to get ideas. You will probably be able to find a pair for about $100. Gazelle’s and Striders are both local running stores you can use. If you let them know that you are a high school runner they may take some time to look at your feet and decide what is best for you. Many times these stores have a small discount for high school runners as well so be sure to let them know. The coolest pair of shoes with the best colors may be what you want, but it isn’t what you may need. It is also good to make sure that you use your running shoes just for running. It is best to replace your running shoes every 350-550 miles so make sure to note in your running log when you purchased them so that you can keep track of this. Once you have reached the mileage on your shoes get a new pair for running and turn the old pair into the pair that you use for walking around, going to school, etc. They still work and may look just fine, but not for your training.

Watches

Once you have a pair of running shoes, you need to get a watch! Look for a watch that can take splits and can record your splits with a memory. This gives you the ability to keep a record of your whole run or all of your interval times to be recorded once you get to your running log. There are some situations where running without a watch can be good, but for the most part you should have it on at all times. Sometimes to make sure you are running fast enough, and other times to make sure you are keeping your pace slow enough. Running without a watch is like playing basketball, tennis, or any other sport without keeping score. Competition is what drives everyone to become better and in running,the competition is yourself. The watch doesn’t lie.

Scoring

How the meets are scored- In cross country teams are trying to score a low number of points in order to win the meet. The varsity team consists of the top 7 runners from a team in a race. The top 5 of those 7 will be used in determining the team’s score. The place that the runner comes in will correlate to the point score that is earned for the team. Therefore if the first five runners took 1, 2, 3, 4, 5 place, the team would score 15 points, the lowest possible score, which is all of their places added together. Why have a 6th and 7th runner? If two teams have an equal score through their first 5 runners then the 6th runner from each team will be added to each school to see which school has the lowest score. Also, a team may put their 6th and 7th runners ahead of another schools 3rd, 4th, or 5th runner. This doesn’t improve their teams score but can lower the other team’s score thereby giving their team a better shot at winning

Safety

· ALWAYS tell someone where you are going for your run and when you plan on returning.

· If possible run with a partner

· Run during daylight hours

· Run on the left side of the road (and always be ready to jump into the ditch.)

· Run single file when a car passes (and always be ready to jump into the ditch.)

Varsity Letter

*20 points are required for a varsity letter

*10 points will be awarded for perfect attendance at practice. If you are going to miss practice make sure your coach knows by personally bringing a note or sending an email ahead of time. It is your responsibility.

* 10 meet points must also be earned. Points will be awarded for 1st through 15th place.

Point System:

1st = 25 points

2nd = 24 points

3rd = 23 points

4th = 22 points

5th = 21 points

6th = 20 points

7th = 19 points

8th = 18 points

9th = 17 points

10th = 16 points

11th = 15 points

12th = 14 points

13th = 13 points

14th = 12 points

15th = 11 point

16th = 10 points

17th = 9 points

18th = 8 points

19th = 7 points

20th = 6 points

21st = 5 points

22nd = 4 points

23rd = 3 points

24th = 2 points

25th = 1 points

**You may also earn your varsity letter by breaking 18:30 in any team race throughout the season.