INFO FOR NEW RUNNERS

What is cross country?

Cross country races are 5 km (3.1 miles) on grass and dirt courses. Some courses have many hills and others are flat. Team results are based on points, with 1 point awarded for 1st place, 2 points for 2nd, and so on. The lowest score wins.

What do we do at practice?

Well, we run, of course! But we also lift and play games that increase fitness while keeping it fun. Our goal is to be competitive while also having a good time.

How can I prepare for the season?

Summer training plans will be linked here.

New runners should plan on doing some training over the summer. For new runners, 4-5 days per week, 20-40 minutes at a time is plenty.  If you aren't already able to run 20 minutes without stopping, you should use our run/walk program to get to that point. There will also be captains' practices during the summer.  If you missed summer training, don't worry! You can start in the fall and do summer training next year.

What equipment do I need?

Cross country is a sport that does not require a lot of expensive gear, but there are a few things you might need to buy!  Runners will need training shoes and a watch with chronograph (stopwatch) function. As you get more competitive, you might also want to buy spikes.

What forms do I need?

Every runner needs to have a physical and registration form before they can begin practice.  You can register online here.

What if I need to miss practice?

If you need to miss a practice for a valid reason (illness, appointment, family event, etc.), please email Coach Smith (jacob_smith@rdale.org) and cc your parents. Runners with excessive unexcused absences will be cut from the team.

Please email Coach Smith with any questions!