Hillsdale Fighting Knights CrOss Country

Our TEN HHS XC rules to Run by

1. Consistency is Key (Thanks Coach Jay Johnson!)

2. Strength and Mobility are just as important as running

3. Volume: increase weekly at up to 15%/week max,
   Over-distance runs take up to 25% of the weekly volume, and
   Pull back volume 10-15% every 3-4 weeks

4. Run to the hills, up the hills and down the hills...any and all hills

5. Discomfort is normal. Pain is not!

6. Proper running shoes are required

7. Work on Form: head up, mid-foot strike, arm carry

8. Good Nutrition and good hydration 

9. Plan your day around your run, not the other way around

10. Cross country is a team sport...run with your team!