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Expectations for Runners on the High School Cross Country Team

  1. Cross Country is won in the summer.
  2. In other words, the more you put into summer training, the better you (and the team) will be during the cross country season. But make sure you add mileage gradually & don't push too hard to prevent injury. The purpose of summer training is to get a good aerobic base. Then, we can start training for races as soon as practice starts in August.

  3. Come to practice!
  4. We understand that some of you are in multiple sports, but if practice/game times do not conflict, you are expected to come to practice. It is especially important to come on workout days. If you do miss, try to make up the mileage that you missed. If you don't put in the miles, you're not going to perform as well as you could. Also, this is a TEAM sport. If you don't put in the effort, you are letting your teammates down.

    (We like soccer. It is a great game. We realize that soccer may be important to you. We want cross country to be important to you also. We know you can get in shape at soccer practice, but it is not cross country. You have chosen to compete in cross country. Would you be willing to skip soccer? If not, then you shouldn't skip XC either.)

    no shoe!
    Flat tired at Regionals, 2021
  5. Come to practice ON TIME!
  6. Practice starts promptly at 3:20. Please respect the time of your teammates and coaches by arriving on time (unless you are meeting with a teacher or the trainer).

  7. Come to practices and meets prepared.

    You will need the following:

    1. Appropriate clothing to run in for the weather.
    2. Running shoes ‒ Make sure they are appropriate for running and not just streetwear. Many shoes that are marketed by Big Box stores as running shoes aren't appropriate for running long distance in. If you need help picking out running shoes, ask one of your coaches. We also recommend Gazelle Sports for helping you find the right shoe for you.
    3. Running Watch (not required but strongly recommended. There are many affordable options available.)
    4. Water Bottle
    5. After practice snack
    6. For Regionals and State, uniforms must match. In other words, if you wear layers under your singlet and shorts, they must be black.

  8. Support your teammates.
  9. Be supportive of ALL your teammates. Cheer them on in practice and in meets. Make sure no one, especially new runners, get lost during runs. (It's safest if you always run with a buddy.)

  10. Listen to your body!
  11. Yes, running hurts, especially if you are pushing yourself as you should be in workouts and races (not easy runs). There is a difference between hurting and being injured. If something doesn't feel right, don't ignore it. Talk to a coach or the trainer.

  12. Hydrate, hydrate, hydrate!!!
  13. You should be drinking 64+ oz of water a day. But don't drink right before you run! It will cause side cramps and sloshing, and you won't have a good practice/race. Start hydrating as soon as you wake up in the morning, stop about an hour before practice/race, then continue until about an hour before bed.

  14. Nutrition is important, too.

    You should be watching WHAT you put in your body, as well as WHEN.

***Practice what to eat and drink before and after workouts. This will help you determine what works best for you on race days.