Parents Guide
What is Cross Country?
The Sport of Cross Country is a competitive team sport offered in the fall for students in grades 5 through 8. Teams consist of five or more runners who all race together at the same time with other teams. The top five finishers from each team are scored and their finishing places are added up for the team score. The lowest score wins. Middle School races are between 1.5 and 2 miles. The courses are mostly run across grassy fields, wooded paths, and have a mixture of hills and some courses include wooded areas to make it interesting. A great thing about cross country (abbreviated XC or CC) is that everyone competes. Everyone runs the same course, and although the first 7 runners to finish are considered the scoring team, at every meet ALL athletes get to participate. There are no cuts, and no bench to sit on and watch while others play.
The Sport of Cross Country is a competitive team sport offered in the fall for students in grades 5 through 8. Teams consist of five or more runners who all race together at the same time with other teams. The top five finishers from each team are scored and their finishing places are added up for the team score. The lowest score wins. Middle School races are between 1.5 and 2 miles. The courses are mostly run across grassy fields, wooded paths, and have a mixture of hills and some courses include wooded areas to make it interesting. A great thing about cross country (abbreviated XC or CC) is that everyone competes. Everyone runs the same course, and although the first 7 runners to finish are considered the scoring team, at every meet ALL athletes get to participate. There are no cuts, and no bench to sit on and watch while others play.
Our philosophy is fairly simple:
• Everyone is important, unique, and contributes • To strive for excellence is as worthy as achieving it • Everyone can reach for their personal best • We can have fun, train hard, and race well • We want to inspire a love of running Everyone is Important. It is a team wide philosophy that every athlete is vital to the success of the program. Keeping this in mind, running ability is actually one of the less important traits we look for. Regardless of whether you are at the front of the pack or somewhere in the middle, you play an important role on the team. |
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How to Buy Running Shoes
If possible, go to a store that deals primarily with running footwear and apparel. These stores have experienced runners as sales persons who can help you choose the right shoe with the right fit for your athlete. The best way to prolong the life and function of a new pair of running shoes is to wear them for running only, not as school shoes or for PE class. It is not necessary to purchase special running apparel. Loose fitting T-shirts and shorts are adequate for daily training, and your athlete will be issued a school uniform. It is important that shoes be selected for their function, not their pretty colors! |
How can you help your son or daughter before the season starts?
We strongly encourage our runners to follow a training regimen during the summer. Pre-season summer training is essential to build a fitness base for intensive workouts and races during the season. As your aspiring young runner begins the first week of training, you may wonder what to expect and how you can assist him or her as a parent in terms of recovery, eating, sleeping, and mental attitude. As a rule, we don’t recommend you change any aspect of your normal routine of home responsibilities, family meal planning, bedtime, and social guidelines. A normal consequence of beginning to train is muscle soreness, which will soon go away. If your son or daughter has not competed in sports before, this may persist up to 2 weeks. They should communicate this to us so we can adjust their training. Any athlete engaged in intensive training and competition can be subject to injury. We can prevent most injuries when our runners tell us about their aches and pains before they become disabling, so we can have then treated by one of our coaches. A nutritious, well balanced diet is essential for an athlete. Especially on race days, fatty and fried foods, and carbonated or acidic drinks should be avoided. Small portions of easily digested food eaten at least 3 hours before competition are best, but water intake should never be limited. Most athletes feel best when they race a little hungry. You should see your runners gradually starting to eat more carbohydrates.
We strongly encourage our runners to follow a training regimen during the summer. Pre-season summer training is essential to build a fitness base for intensive workouts and races during the season. As your aspiring young runner begins the first week of training, you may wonder what to expect and how you can assist him or her as a parent in terms of recovery, eating, sleeping, and mental attitude. As a rule, we don’t recommend you change any aspect of your normal routine of home responsibilities, family meal planning, bedtime, and social guidelines. A normal consequence of beginning to train is muscle soreness, which will soon go away. If your son or daughter has not competed in sports before, this may persist up to 2 weeks. They should communicate this to us so we can adjust their training. Any athlete engaged in intensive training and competition can be subject to injury. We can prevent most injuries when our runners tell us about their aches and pains before they become disabling, so we can have then treated by one of our coaches. A nutritious, well balanced diet is essential for an athlete. Especially on race days, fatty and fried foods, and carbonated or acidic drinks should be avoided. Small portions of easily digested food eaten at least 3 hours before competition are best, but water intake should never be limited. Most athletes feel best when they race a little hungry. You should see your runners gradually starting to eat more carbohydrates.
Preparing to watch your first cross country meet
When you arrive at the meet, ask us to see a map of the course or preview the course on the web page under "Course." First, locate the start and finish, then try to scout central points where you can see as much of the race with as little moving around as possible. Do not expect the attention of your son or daughter once we get to the meet. The athletes need time to warm up on the course, be briefed by their coaches, and prepare for the race with their teammates. Many parents are initially surprised at the seriousness their son and daughter shows prior to and during a race. The intensity of competition may reveal a side of your young athlete’s personality you haven’t seen before. During the race, you can move from point to point along the course to cheer the runners as they pass. Be careful, however, to stay off the runners’ path and out of their way. Rules also forbid running alongside a competitor to pace or encourage him or her.
At the finish of the race, the runners file through the finish chute. It’s OK to greet them then, but they may have to turn a place card into their coach ASAP so scores can be tabulated. Our runners have other responsibilities after the race. We expect them to jog and cool-down as a team and actively support their teammates who have yet to race. Some runners are more spent than others after a race. Typical symptoms of their effort and fatigue are breathlessness, general weakness, rubbery legs, glassy eyes, salivating, and sometimes nausea. A mistake parents sometimes make is to take their sons or daughters off by themselves to try and take care of them. Please do not do this! Our coaches are experienced in dealing with these symptoms, trained in first-aid, and responsible for their care. To aid recovery, water is the best thing to drink immediately after a race.
Expect the possibility of some disappointment by your athlete after the race if his or her team did not win, and/or if he or she failed to achieve all goals. Athletes may need some emotional space afterward from both you and their coaches. Later on, they will need verbal support rather than criticism. Once an away meet is over, if your son or daughter came on our bus, please do not take him or her home with you without checking with the coaching staff first. We are legally bound by state law for athletes’ safe transport to and from the meet.
When you arrive at the meet, ask us to see a map of the course or preview the course on the web page under "Course." First, locate the start and finish, then try to scout central points where you can see as much of the race with as little moving around as possible. Do not expect the attention of your son or daughter once we get to the meet. The athletes need time to warm up on the course, be briefed by their coaches, and prepare for the race with their teammates. Many parents are initially surprised at the seriousness their son and daughter shows prior to and during a race. The intensity of competition may reveal a side of your young athlete’s personality you haven’t seen before. During the race, you can move from point to point along the course to cheer the runners as they pass. Be careful, however, to stay off the runners’ path and out of their way. Rules also forbid running alongside a competitor to pace or encourage him or her.
At the finish of the race, the runners file through the finish chute. It’s OK to greet them then, but they may have to turn a place card into their coach ASAP so scores can be tabulated. Our runners have other responsibilities after the race. We expect them to jog and cool-down as a team and actively support their teammates who have yet to race. Some runners are more spent than others after a race. Typical symptoms of their effort and fatigue are breathlessness, general weakness, rubbery legs, glassy eyes, salivating, and sometimes nausea. A mistake parents sometimes make is to take their sons or daughters off by themselves to try and take care of them. Please do not do this! Our coaches are experienced in dealing with these symptoms, trained in first-aid, and responsible for their care. To aid recovery, water is the best thing to drink immediately after a race.
Expect the possibility of some disappointment by your athlete after the race if his or her team did not win, and/or if he or she failed to achieve all goals. Athletes may need some emotional space afterward from both you and their coaches. Later on, they will need verbal support rather than criticism. Once an away meet is over, if your son or daughter came on our bus, please do not take him or her home with you without checking with the coaching staff first. We are legally bound by state law for athletes’ safe transport to and from the meet.
Parent Involvement
Remember that children imitate the actions of adults. If you as a parent are not involved in the program do not expect your child to be. We have a number of areas that we need parents to give their time and energy in order that we maintain our level of success such as helping with home meets. We want our athletes, parents and coaches working together all year long. This program is a lot of fun to be around. Please make the time to be with our team and make yourself known to the athletes, coaches and other parents. All those who have truly been involved over the years have always walked away raving about the great experience they had. Take it one step at a time, slowly but with enthusiasm and effort. Please feel free to call upon the coaches at anytime.
Without parent support any Cross Country program could not do all the things that need to be done each season. Parental support is an important contribution to having a successful season!
Remember that children imitate the actions of adults. If you as a parent are not involved in the program do not expect your child to be. We have a number of areas that we need parents to give their time and energy in order that we maintain our level of success such as helping with home meets. We want our athletes, parents and coaches working together all year long. This program is a lot of fun to be around. Please make the time to be with our team and make yourself known to the athletes, coaches and other parents. All those who have truly been involved over the years have always walked away raving about the great experience they had. Take it one step at a time, slowly but with enthusiasm and effort. Please feel free to call upon the coaches at anytime.
Without parent support any Cross Country program could not do all the things that need to be done each season. Parental support is an important contribution to having a successful season!