CROSS COUNTRY: This is a running sport that teaches stretching, diet (suggestions), endurance training, speed workouts, and team dynamics.

 

A runner’s season is divided into five parts:

 

Stretching: The loss of flexibility is the number one cause for non-impact injuries. Athletes will not use weights for strength training but a series of stretches and exercises that target specific areas important to the runner’s body.

 

Diet: Athletes in Running attend regular class sessions. Within these sessions the learner will comprehend the food pyramid structure, analyze ratios of carbohydrates, protein, and fat, plus discern various food regimens that are often touted as “the one true diet”.

 

Endurance Training: First, and most primary, is constant running to establish a base of endurance. At the junior high level it is basic for the runner to be able to run four times a week at distances of 5k (3.107 mi.). Upon reaching this level without injury and sustaining mileage for four weeks at prescribed (individual) times the runner can look forward to a healthy and rewarding season.

 

Speed Workouts: Second, is the pinnacle of performance. This area of training is the hardest due to the enormous effort needed to run at a race pace and still allow enough mental focus to push the athlete’s body beyond comfort. After the endurance phase is established the runner will pick up speed elements within the distance run. Fartleks and interval runs develop a faster athlete. Remember…you start for show but finish for dough!

 

Team Dynamics: The first rule is that the coach is in charge. The coach may not be always right but it will be the athlete’s/parent’s duty to listen completely then speak to the issue at the appropriate time. In Cross Country leadership will be determined by an athlete’s ability to not only run but to make wise choices and mature suggestions. Parents are encouraged to emphasize rule one and can contact the coach at any time for suggestions or clarity of an issue.

 

Off Season: Include all the above with less miles/speed and more cross-training fun during the transition from XC (August-October) to Track (February-April). Kickball, Frisbee, bowling, reading in class, etc. are areas that enliven athletes and brighten the understanding of the class. Go back and see that fun is underlined!