Cross Country



J. Koger

Cross Country Meets

Can be found on the Athletic Calendar

Cross Country Runners

What is Cross Country Running?

Cross-Country is a sport at many Junior and Senior High Schools. These athletes run between two and five miles per day, depending on the coach. In this article you will find many ideas for choosing equipment or gear, preventing injuries, helping stamina, and also many good food ideas that help to give the runner energy. 

What kind of shoes should I buy for long distance running?

 The best shoe for any long-distance sport is the lightest running shoe with the most support for the weight. Many coaches suggest Saucony running shoes, but there are many brands. You want a very light shoe that has built-in support for the arches. When you go shopping, check the weight of the shoes very carefully. Many runners also like to have spikes for rough terrain. There are both the screw-in kind and the permanent. This depends on the level and age of the runner. Again, check with your coach. 

How do I prevent shin splints?

 Shin splints are common among long distance runners. This is pain in the area of the shin that lies directly below the knee, which is in the middle of the lower leg. These are sharp, stabbing pains. If the runner experiences this, the best remedy is to soak in a warm tub and rest. Continuing with training can make the shin splints worse. A runner should tell his or her coach if they are experiencing this.


How can I avoid injury?  

1. Since many cross-country runners must run in rainy weather and over muddy terrain that is littered with branches and vines, there are many opportunities for injuries. To keep yourself safe, be sure to wear comfortable shoes with good traction. 


2. Pay very close attention to the path or course. If you are supposed to wear glasses, by all means, wear them! So many runners are injured unnecessarily in this way.


3. Remember to double or even triple tie your running shoes. This will prevent trips and falls. 


4. If the runner has a previous injury or sore spot like a knee or ankle that is prone to give out on them, he or she should wear an elastic brace for additional support. Also, a runner should never compete injured.