Pine-Richland School District :: Cross Country

PARENT'S GUIDE

Congratulations!
Your son/daughter has just joined the Cross Country team.

Cross Country? This fall sport offers a unique experience in the world of running over varied terrain.

This booklet has been prepared specifically for you, the parent of a son or daughter who is participating on a high school, middle school, or junior high school interscholastic Cross Country team.

It is the hope of the authors that you the parent will help to accentuate the total cross country program and experience at the school by working with the coach(es). In doing so the runner will be better able to reach his/her full potential and also enjoy the cross country experience to its fullest.

TABLE OF CONTENTS

Your Part Before The Start
How to Greet Your First Meet
Setting Sights and Reaching Heights
Point-int to Victory - Scoring a Meet
Routes to the Chutes
Be a Pack Backer
Making End$ Meet
Which Style Per Mile
Glossary

YOUR PART BEFORE THE START

As your child is entering his/her first weeks of training there are a number of areas that may be of concern to you as a parent. How can you assist them? What should you expect?

How should a student athlete prepare and deal with training and competition in terms of eating habits, sleep, and mental attitude?

As a rule, don’t change any aspect of the normal daily routine. Everything should remain the same in terms of home responsibilities, appropriate eating, sleeping, and social habits.

Parents should be aware that a common result of initial training may be muscle soreness. Any athlete in intensive training could be subject to injury. All concerns should be directed to the coach and/or trainer and/or physician.

A well-balanced diet is an asset for any individual and especially an athlete. Any nutritional changes should occur gradually. On meet days high fat and fried food, eggs, and carbonated and acidic beverages should be avoided. Take advantage of easily digestible foods in low quantities. Water intake should not be limited. Generally, the last intake of food should be 2-3 hours prior to the start of the race. Recognize that each individual has different nutritional needs. Go into a race on the hungry side. (The opposite can be detrimental.)

HOW TO GREET
YOUR FIRST MEET

Pre-Race

Get acquainted with the race course and strategic spectator points; i.e., the start and finish lines. It is also helpful to identify your school’s team uniforms.

Be aware that numerous races will be run during the course of the meet. A cross country meet may last anywhere from two hours to a full day. Races may be organized by the number of schools entered, the age of the runners, or divisions. Find out what time your child is running and in which particular race.

DO NOT expect the attention of your child once they have joined their team at the race site. They need time to mentally and physically prepare for the race with the coach and the rest of the team.

During the Race

Cross country is not a sport observed from a stationary point (i.e. bleachers). There are many ways for the spectator to enjoy watching a race. One exciting aspect is to watch the start. After the start, you may wish to move to another point along the course to cheer on and watch runners as they pass by. As the race develops, you may want to move to the finish area as the runners complete the race.

Post Race

After a runner comes through the finish chute and receives a place card, it is her/his responsibility to report directly to the coach to turn in the place cared and to be given comments.

Be aware that runners have certain responsibilities after they finish a race. Many coaches require runners to warm down as a team after the race as well as actively support teammates who are still running or have yet to race.

It is important to note: after a race, a runner will possibly be more physically spent than you would anticipate. Symptoms may include rubbery knees, general weakness, the appearance of fainting, glassy eyes, nausea, and salivating. These symptoms usually pass quickly. Coaches, trained in first aid, are aware of these physical reactions and have the responsibility and ability to treat them.

SETTIN SIGHTS AND
REACHING HEIGHTS

The setting and assessment of goals is very much an individual decision in cross country. Some particular goals may include:

PR – personal record on a timed course
Race Pace – maintaining a particular speed throughout a race
Place – place of finish relative to the entire field
Team Position – place of finish relative to one’s teammates
Beating a specific opposing runner

(NOTE: PR can only be relevant if an athlete has previously run that particular course.)

HI’S

Finishing a course successfully and/or improving upon any of the goals mentioned above can be considered a "hi" for a runner.

LOW’S

Expect the possibility of disappointment after a race by the athlete. Although one goal set by the individual may have been achieved, a runner may have fallen short of others and (may) not be satisfied with his total result. Athletes may need some emotional space after the race by both coach and parent.

POINT-ING TO VICTORY --
SCORING A MEET

You can compare team scoring in cross country to the game of golf: low score wins.

Each individual finishing a race is issued a card in the chute with the finish place written on it. (For example, the first runner gets #1, the sixth runner gets #6, etc.) The places of the first 5 runners finishing the race from each team are added to compute the team score.

A total team score of 27 or less in a dual meet (two teams) is a sure winner!

There are usually seven runner son a complete team. While not actually figuring in the team score, the sixth and seventh runners may serve to "block out" opposing runners by finishing ahead of them. This would increase the opponent’s team score. In the example below, Team B wins by the 6th and 7th runners finishing before Team A’s 5th runner.

Score Example

In the next example, both teams tie in points with their first five runners. At this point, it is the sixth runner who will determine the win.

Score Example

INVITATIONAL MEETS

It is possible that anywhere from ten to over thirty teams may compete in an invitational. Running in a “pack” is important for a team in order to keep the team score as low as possible. For example, if five teammates finish 1, 2, 3, 4, and 80, giving a total score of 90 points, another team “packing” all five runners closer together (12, 13, 16, 17, 30 for a total score of 88) will beat them.

RESULTS

Race results take time to compile. Officials receive place cards and with them calculate team scores and individual scores. These results are made available as soon as possible after each race.

AWARDS

Generally, at dual meets there are no awards given. At invitational meets awards usually are given for individual and team performance. These awards are an added “plus” to a cross country runner. Individual awards may be given in the finish chute, after each race is completed, or at the end of the meet.

ROUTES TO THE CHUTES

Although inter-school sports competitions, (interscholastic), are generally for high school students, often there are opportunities for younger runners to be involved. Information is usually given to students during the school day as to how to get involved; however, a call to the school or athletic department can provide the same information.

Some physical education programs promote cross country through curriculum and this is a great way for students to be introduced to the sport. In addition, some elementary and middle schools offer out-of-school running experiences for students, such as intramurals and extramurals. Also, at some high school invitational meets special twelve-and-under races are offered for this age group.

As a student progresses through high school, there may be a desire to participate in interscholastics on an individual level. Cross country provides an opportunity for students to become involved and experience personal success in interscholastic sports. As a result of success in spring and winter track programs, runners often wish to continue distance running, and should be encouraged to do so. Cross country differs from the sport of track and field in that running is done on a variety of terrains, rather than on a measured oval track.

Many coaches strongly encourage their runners to be on a self training program out of season, especially during the summer. Cross country camps are available during the summer months and many teams attend these as a group. If camps are not available to you, encourage your child to run on a regular basis throughout the summer.

As a result of being a participant on an interscholastic team, a student becomes more qualified in terms of college acceptance. Athletes often have the opportunity to come in contact with college coaches or representatives and become familiar with college academic and athletic programs. Some colleges and universities offer financial assistance to students who are both above average runners and good students.

BE A PACK BACKER

An organized parent group can be a great asset to any cross country program. In addition to being spectators, active involvement with the team can increase a feeling of unity and support among parents.

The goals of a parent group in cross country are the moral and supplemental financial support of the team. The group can also assist in the publicity and promotion of the sport. It is important that this organization work in conjunction with the coaching staff, athletic director and the school.

Specific guidance can come from the coaches. If fund raising is desirable, suggestions of what funds can be used for and how to raise them are discussed in the Fund Raising section of guide.

MAKING END$ MEET

Although the school provides basic needs for their athletes, there are many reasons why fund raising can add a great deal in terms of program development.

Listed below are ways additional funds can be used:

Provide the team with equipment which isn’t mandatory, but can enhance the total program (running apparel, time clock, finish banners, etc.)
Opportunities to travel further distances to participate in invitationals (i.e., out-of-district, state, foreign trips, etc.)
Provide financial assistance to runners to attend running camps.
Assist students with financial needs (i.e., running shoes).
End of the season banquet or party where individual runners or squads can be recognized by the parents and coaches.

Methods of fund raising may include:

Raffles – often parents have access to merchandise which can be donated for a raffle.
Refreshment stands – can be run at home invitationals as well as district or regional competitions.
Dinners – community or school
Car washes
Selling of promotional items – bumper stickers, shirts, hats, buttons, etc.

WHICH STYLE PER MILE

SHOES

If possible, go to a store that deals primarily with running equipment or to a specific salesperson who is an experienced runner. A knowledgeable salesperson can help you to make a proper decision based on size, shoe width, running style, and type of running (training versus racing). For a beginning runner, there are shoes that can serve both for training and racing. Be sure that the salesperson understands that the shoe will be used for daily training.

CLOTHING

It is not necessary to purchase specific running clothing. Uniforms will be provided for meets and invitationals. Loose fitting shirts and shorts are adequate for daily practices. Clean, dry socks for each practice will help to prevent blisters, athlete’s foot, and other foot problems. Students should have sweat tops and bottoms as well as hats and gloves for use on cold days. As an athlete becomes more experienced and involved, he or she may wish to purchase additional equipment and clothing.

CROSS COUNTRY TERMS TO KNOW

Cross Country	Team sport involving running over varied terrain.
Dual Meet	A meet between two teams.
False Start	Runner leaving the starting line early. Starter will return all runners to the line for a restart.
Fast Gun	A starter whose commands are quickly given before the firing of the gun.
Finish Chute	The roped-off area at the finish, through which runners are directed in order to establish place in a race.
Frosh (Midget)	Refers to freshman runners; generally grade nine, and under 16 years of age.
Invitational	A meet between a multiple number of teams.
Pace	Rate of speed maintained over a prolonged distance.
Pack	Any group running in close proximity.
Personal Record	Best performance time on a specific course – usually mentioned as a "PR".
Pick Ups	During warm-up; short distance sprints to assist proper preparation for the race. Also known as ins and outs.
Race Course	The route of the runners in cross country.
Racing Flat	A lightweight shoe designed primarily for racing; not meant for training.
Reserve, Junior Varsity, or Second Team	Runners other than the top seven varsity (does not include or frosh).
Starting Box, Gate, Lane	Designated area to which a team is assigned for the start of a race.
Surge	A gradual increase in speed as a tactical move.
Trainers	Shoes constructed for daily practice and intense use – these often have thicker soles than flats.
Varsity First Team	Runners designated as the top seven on a team.
Warm Down	Exercises through which the body is physically returned to the pre-running state.
Warm Up	Exercises through which the body is physically prepared prior to running.

Pine-Richland School District
Administrative Office
702 Warrendale Road
Gibsonia, PA 15044-9534
(724) 625-7773
© 2004 Pine-Richland School District
Wise Wizards® Website Design
Privacy Policy