What is Cross Country?

Cross Country or "XC" is long distance running. How long? Roughly 3 miles to 5 kilometers. Running terrain can consist of dirt, grass, concrete, and hills. 
 
A Team: 7 runners make up a Varsity or Frosh-Soph squad. Junior Varsity has no limit. Some meets have grade level specific races. In this case if you are a freshman, you will race against only freshmen.
 
Scoring: runners score points based off of their finish place. Only the top 5 runners for each team score. The lowest score wins.
The 6th runner's score is important in the case of a tie-breaker as well as displacing runners from other teams. 7th runner is a displacer as well.
 
Example:
                       Stockdale                           Liberty
Places:      1-3-6-7-9-10-14                 2-4-5-8-11-12-13
 
Final score:            26                                          30
 
In this scenario, Stockdale would win as they have the lower score. Notice that Stockdale's 6th runner finished before Liberty's 5th. That added on an extra point to Liberty.
 
Equipment: Running shoes(not van's or converse), shorts(basketball shorts not recommended), light t-shirt/tank top, water bottle, a sport watch(to keep track of time), and a towel (optional). 
 
Notes: 
 
  • Some races are shorter/longer, may be flat/hilly, or can be on grass/pavement. These factors play into your finish time. When you are competing, measure your progress by the course, not necessarily by your time. Our league home course is "fast"  with lots of pavement, while the course at Woodward Park is very hilly and includes dirt and grass.
  • Make sure to stay hydrated throughout the day. Carry a water bottle around and refill it throughout the day. Your urine should be clear and not dark gold.
  • Nutrition is huge. Make sure you are eating good foods. Chips and candy will not keep you fueled or assist in muscle recovery. If you have trouble eating before you run, then start experimenting to see what works for you, so you aren't starving later on.
  • When it comes to injuries. Talk to us about it. Know the difference between being sore and hurt. You need may need to take time off or do alternative workouts. We will work with you the best we can, but you should see a doctor if you are really hurt.