Beginner's Guide to Cross Country
Cross Country Vocabulary:
How to Buy Shoes...
If possible, go to a store that primarily deals with running footwear as these stores have experienced runners as sales representatives who can help you choose the right shoe with the right fit for your athlete. Otherwise, try to pick a show designed for running as it has the support your athlete's feet will need during the season.
Try to prolong the life and function of new running shoes by having the athlete only wear them for running, not as school shoes, PE shoes, or dress shoes.
Keys for Success
Patience: "Good cross country athletes are (self) made, not born" --Unknown. It takes time and continued effort to become good at running.
Moderation: Balance running and school/personal life. Too much training can result in injuries and emotional burn out.
Discipline: Develop priorities:
Work Ethic: The little things make you good (ex: nutrition, rest, warm up, cool down, goals, and positive attitude). Always give your best effort and stick with it. Push yourself.
Goal Oriented: Establish and focus on your goals (short and long term) during practice and meets
Pride: Be proud of yourself and what you accomplish. Be proud of Portland cross country and your teammates.
Unity: Be involved in the team--cheer on teammates, help one another, be positive. Believe in Portland cross country.
Fun: Enjoy the program, practice, and meets. Get excited!
Cross Country Vocabulary:
- Dual Meet: a meet between two teams
- Tri(angluar) Meet: a meet among three teams
- Invitational: a multi-team meet
- Course: the marked and measured route of the race
- Starting Box: a designated area (spray painted in the grass or starting area) assigned to a team on the starting line
- False Start: leaving the starting line before the gun sounds
- Finish Chute: a rope bordered funnel past the finish line that moves runners into a single file order of finish
- Pace: running speed over a particular distance
- Kick: a burst of speed at the finish of the race
- Pack: a group of runners in close proximity to one another while running a race
- Personal Record (PR): best ever performance on a course or distance
- Warm Up: a routine that gradually warms the body up for running
- Plyometrics (Plyos): moving stretches that get muscles ready for running
- Cool Down: a routine that allows muscles to purge lactic acid (to reduce soreness and injury) and gradually lower body temperature after running
- Work Out: a daily training session during practice
How to Buy Shoes...
If possible, go to a store that primarily deals with running footwear as these stores have experienced runners as sales representatives who can help you choose the right shoe with the right fit for your athlete. Otherwise, try to pick a show designed for running as it has the support your athlete's feet will need during the season.
Try to prolong the life and function of new running shoes by having the athlete only wear them for running, not as school shoes, PE shoes, or dress shoes.
Keys for Success
Patience: "Good cross country athletes are (self) made, not born" --Unknown. It takes time and continued effort to become good at running.
Moderation: Balance running and school/personal life. Too much training can result in injuries and emotional burn out.
Discipline: Develop priorities:
- Family
- Education/School
- Cross Country
Work Ethic: The little things make you good (ex: nutrition, rest, warm up, cool down, goals, and positive attitude). Always give your best effort and stick with it. Push yourself.
Goal Oriented: Establish and focus on your goals (short and long term) during practice and meets
Pride: Be proud of yourself and what you accomplish. Be proud of Portland cross country and your teammates.
Unity: Be involved in the team--cheer on teammates, help one another, be positive. Believe in Portland cross country.
Fun: Enjoy the program, practice, and meets. Get excited!