Get ready, set, run!

Cross country season has begun as the runners line up at tryouts and practices. Known for its challenging courses and demanding pace, cross country is a sport that tests both the physical endurance and mental toughness of athletes. This year’s season is already shaping up to be an exciting one, with teams preparing to compete at local, regional, and state levels.

One unique aspect of cross country is that unlike track and field events that take place on a consistent ground, cross country allows athletes to race over natural landscapes, often encountering hills, mud,  and uneven ground. Runners must adjust their pace and strategy to account for the difference, maintaining their energy for long distances while also preparing for sudden shifts in elevation or slippery patches of mud. This constant change keeps cross country interesting, but it also forces runners to stay mentally engaged throughout the entire race.

Cross country races typically range from one and a half miles to six miles, depending on the level of competition. For high school athletes, races are usually around 3 miles long. This is quite a bit longer than track races, which are typically around 400 meters, or a quarter of a mile. The longer distances require runners to pace themselves, avoiding the temptation to sprint early on and conserving energy for a strong finish. Each race is a balance between maintaining a fast, competitive pace and preserving enough energy to power through the most challenging parts of the course, particularly at the end when fatigue starts to set in.

Scoring in Cross Country

Unlike many sports, cross country is both an individual and a team sport. While individual performance is important, with each runner trying to improve their own time and place in the race, the team aspect of cross country is equally as important. Team scoring is based on the placement of the top five runners from each team. For example, the first runner to finish earns one point, the second earns two points, and so on. The team with the lowest total score wins the race, which means that it’s not just about having one fast runner but about the whole team finishing strong. Each runner’s performance directly impacts the team’s success.

Ib junior Savannah Heilman says that she “stays motivated during tough training sessions by thinking about how she will feel after the race, and what food she’ll get after.” 

Runners must resist the urge to slow down or give up when fatigue sets in, and this is where l strategies like pacing, visualization, and breathing techniques come into play.

Evelyn Buhring, a senior in cross country, says that she usually stretches and warms up before a race to loosen up her muscles and prepare.

Pacing is one of the most important skills for cross country runners to develop. Runners must learn to control their speed so that they don’t burn out too early in the race, but they also can’t fall behind by starting too slowly. The ability to maintain a consistent pace throughout the race, even when you are tired and hot, is what separates good runners from great ones. 

Though cross country can be an incredibly demanding sport, it is also deeply rewarding. 

As the season progresses, the team will continue to face new challenges, but they are ready to meet those challenges head-on, with determination and the support of their teammates. Whether competing at the local, regional, or state level, the cross country athletes at Seminole High are prepared to give it their all, both for themselves and for their team.