A Parent's Guide to Cross Country

Long distance running; a team sport.

Not held on a fixed track like athletics, AKA track and field.

Athletes usually race across open terrain; golf courses, steeplechase courses; most often through a combination of woods, fields and always a hill or two, or three, etc.

Course distances and terrains differ for each race.

There are no national or world or Olympic records for this sport.

 What Distances are normally run?

The National Federation of High School Associations has set a minimum distance of 2.5 K and a maximum of 5 K for cross country races, not to be confused with training distances which can be greater.

Most of Pope’s races will be 5Ks, or 3.1 miles.

The National Collegiate Athletic Association and Amateur Athletic Union have set a 3 mile minimum and a 7 mile maximum for their races.

 Scoring

Cross country scoring is different from most sports, that is, the lowest score wins.

A cross country team usually consists of seven athletes. As each athlete finishes the race, he/she is given a place card while in the chutes. This card is given to the coaches as soon as possible after the race, to be turned in to the judges, along with the athlete’s race number and school.

The places of the first five athletes for each team are added together to determine the team score. In the event of a tie, the sixth, seventh, etc. athlete’s places are added to determine the winner.

It is important for the team to run as close together as possible. For example, a finish of 1, 3, 4, 6 and 83, a score of 97, will lose to a team finishing 16, 17, 19, 21, 23, with a score of 96.

 Training

Practice sessions are scheduled at school after dismissal from classes. Check the schedule provided for specific details.

Practice runs are comprised of conditioning drills and runs of different distances through school neighborhoods. Occasionally, the athletes will be transported to an off-road course (e.g. Kennesaw Battlefield Park, Chattahoochee Recreational Area.)

Training is always supervised by the Cross Country Coaching Staff, assisted by upper classmen.

If an athlete has not been training on a regular basis, he/she will probably experience muscle soreness and various aches and pains. Feel free to discuss these cases with the coaching staff. Their experience is invaluable in addressing these problems and your concerns.

There are two main things to remember; WATER, lots of it, and foods which are EASY to digest, primarily carbohydrates. Experienced athletes often speak of carbo loading prior to a race, with foods such as pasta.

 Clothing

It is important that the Pope Cross Country Team be consistent in their uniforms. Therefore, running shorts and singlets will be purchased through Fleet Feet Sports while team shirts will be provided by the Booster Club.

In order to maintain the preferred pricing and availability of the uniforms, it is important that each athlete pay his/her Booster Club membership dues.

 Shoes

Shoes are the most important component of the athlete’s uniform. Cross country "spikes" are recommended. Please consult with a professional salesperson to select footwear for your athlete. (Fleet Feet, Roswell Rd in Sandy Springs, offers Pope athletes a 10% discount on footwear.)

 Cross Country Meets

Cross country meets are normally scheduled after school and on Saturday mornings. Meets may last a few hours or all day, depending on the organization and number of entries. Please check the schedule provided for specific meet locations and times.

Races are divided by age group or divisions:

V Boys - Varsity Boys

V Girls - Varsity Girls

JV Boys - Junior Varsity Boys

JV Girls - Junior Varsity Girls

Transportation to and from meets will be provided in most instances.

Cross Country is not the typical spectator sport, because you can not see the entire race from one location. Spend a few minutes prior to the start of the race to pick your "spot", and remember, cheering for Pope athletes is required!

 Pre-Race Preparations

Make sure your athlete rests prior to race day. Coaches will provide more specific instructions.

Make sure your athlete eats properly. Light, easy to digest foods. Small portions. Hydrate with water. No milk, carbonated or acidic liquids.

Once at the meet, let your athlete go! It is an important time for him/her to prepare mentally and physically with the team.

 Post-Race

The first time you see your athlete after a race may be frightening. They have rubber legs, some are panting and gasping for air, their faces may be red and their eyes glassy. They may be nauseated and appear as if they may faint. These symptoms usually pass quickly. Trained medical personnel are on site at most meets and are available for assistance.

Be prepared to assist runners through the finish line chutes. They have exerted a lot of energy and may be ready to collapse. Keep them walking! Make sure that they have their place card and that they hand it in.

Give the athlete space! They are not ready to talk yet. They have responsibilities to the team and the coaching staff. They must complete their cool down routines. When they are ready to talk, they will come to you.

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