Cross-country running

Great Edinburgh Cross Country 2017 - Men's 8km

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Cross Country Running - Race Strategy

This is what the great cross country runners do during a race.

1. Cross Country Runners use their team mates during a race, and XC runners use other teams or other runners during a race. You can work together or you can draft off another runner.

2. CC Running Race Tip number two. Run the curves smart. If you have two turns in a row, run the tangent. That means, take the shortest route possible for every bend and series of curves. Stay on the inside of the curve.

3. Pick a place to make some surges. The easiest places, although CC running is never easy, is at the bottom of a hill, or around a blind turn. Push the pace to pass people or to separate from another runner.

4. Kick earlier. To run a great time, try pushing it and sprinting earlier than you normally would. You might surprise yourself.

Happy Trails,

Coach Tief

Cross Country Running: Racing Tips & Tricks

Whether it's a 5K or a 10K, these tips should help you out on your next race!
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Tips & tricks to cross country running

Learn new skills to help you with cross country running and find out how it's different from other forms of running

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U20 Men - EUROPEAN CROSS COUNTRY CHAMPIONSHIPS 2017

U20 Men - SPAR EUROPEAN CROSS COUNTRY CHAMPIONSHIPS - ŠAMORÍN 2017
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Cross Country Running Tips


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Cross Country Running Tips from Tips4Running.com

Here are seven great tips to help you have a great Cross Country season in either High School or Middle School. These tips are pretty basic, but I guess they could help even some collegiate athletes.

Anyways, the first tip is to train in the preseason. Make sure you are running in the summer months so you come into the cross country season in good shape. It will make for a much more enjoyable and successful season.

Next up, you need to eat healthy and get your sleep. You can be in great shape, but if you don't eat right, its like putting sand into the gas tank of a high performance machine. Stay away from highly processed foods and go for the good stuff like whole grains, vegetables and fruits. Sleep is also very important because that is when your body recovers from all the running that you are doing. You have to rest and recover so your ready for the school day and for the training and racing.

Don't forget to set great goals. Pick a goal time that you want to accomplish for each race, and set goals for your training every week. If you don't have a goal, maybe you should talk to your coach and see what he/she thinks you could achieve.

Cross Country running involves a lot of running on the hills. Go smooth and steady up hills but make sure to pick up the pace at the top of them. Go fast but in control on the downhills.

Running with your teammates in the preseason is a great way to ensure success. Also, pack it up and help each other train and race.

Pacing is vital to cross country running. Make sure you figure out what pace you should be running at. Don't go out too fast in a race, and really try to push the pace later in the race.

Being mentally tough is my next cross country running tip. You have to stay positive and tell yourself that you can do it. Running is tough, so you have to be equally mentally tough to stick with it and finish strong in workouts and races.

The last tip is to have fun. Cross country is very rewarding if you work hard and work together with teammates to get better each week. You'll feel great and get fit running cross country.

2016 California State Cross Country Championships - Boys D1 Race

This video is about 2016 California State Meet - Boys D1 Race

Senior Women - SPAR EUROPEAN CROSS COUNTRY CHAMPIONSHIPS - ŠAMORÍN 2017

Senior Women - SPAR EUROPEAN CROSS COUNTRY CHAMPIONSHIPS - ŠAMORÍN 2017

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Senior Men - SPAR EUROPEAN CROSS COUNTRY CHAMPIONSHIPS - ŠAMORÍN 2017

Senior Men - SPAR EUROPEAN CROSS COUNTRY CHAMPIONSHIPS - ŠAMORÍN 2017

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CROSS COUNTRY RUNNING: TOP 5 TIPS

TOP 5 CROSS COUNTRY RUNNING TIPS FOR TRAINING AND RACING.

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Stanford Cross Country Long Run Workout

From the Vault: Our first workout of Workout Wednesday: Season 5, brings you some insight on one of the most important training runs of any distance runner, especially in cross country. The long run may not have the glitz and glamour of 10x400 under 60, but its something that all runners relate to and use to build a base for a long year of track & field.

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Great Edinburgh X-Country 2016

Watch full coverage of the Great Edinburgh X-Country.

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2017 NCAA D1 CROSS COUNTRY NATIONALS

Fellas! First of all, I apologize for the wind noise! Second of all, I appreciate all of your support this entire cross country season. It truly has been a great experience and I am so happy to have placed 5th with an awesome group of ladies at my last NCAA Championships!!! Now time for a good break, and then on to indoor season! Stay tuned for many more videos to come (don’t worry, the vlog is not ending!!!), and don’t forget to subscribe! xoxo love you fellas.

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Runners' View of a Cross Country Race

This is a runners view of competing in a High School 3 mile cross country race at LeRoy Oakes Forest Preserve. The actual 17:01 minute race is edited to play in about 5 minutes. It gives you a little bit of a feel for running a cross country race. Enjoy!

2017 PAC 12 Cross Country Championships

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Emotional Finishes At The NCAA Cross Country Championships

Justyn Knight, NAU, New Mexico and more! Athletes let it all out at the end of a long XC season.

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Cross Country Race Strategy


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Here are five great tips for an effective Cross Country Race Strategy.

1. The first thing you need to do is start the race under control. Don't sprint out too fast right away and waste all that valuable energy. I always tell the runners I coach that they hand out the medals at the finish line, not at the first turn. You need to run relaxed and fast at the start, not fast and furious.

2. Know your pace and stick too it in the race. Let's say your goal time for the 5k is six minute mile pace or around a total time of 18:40. Don't run the first mile in 5:10! You will burn out and end up crawling in the rest of the race. Try and run that first mile under control at around 5:45 at the fastest and then make sure you try and assert yourself later on in the race. When I look at the mile splits of the best runners, there usually is only a 10 to 15 second difference at the maximum from there first, second, and third mile splits. If you are out in 5:50, you need to be at least at 6:05 or under for the second mile. Don't relax on the pace or else your last part of the race will be too slow.

3. Use the hills to your advantage. Don't sprint up hills. You waste too much energy and you don't get much bang for your buck. Instead, stay steady on the up hill, but once you reach the top while everyone who ran too fast up the hill is sucking wind, pick up the pace again and start passing people. It is a great strategy and works if you are mentally tough. Downhills you should run fast and in control, but at the end of the hill, when it flattens out, you need to try and hold onto that quicker pace for as long as you can. The momentum of the downhill will make it easier to hold onto this pace and you can pass people easily without spending a lot of precious energy.

4. Know the course. If you are the leader this helps you from getting lost. If you are simply following the other runners in front of you, be aware of sharp turns or other obstacles. Run curves smart by trying to keep as much momentum as you can kind of like a race car driver would take sharp turns. Start on the outside and cut in towards the flag and then round the corner smoothly and quickly.

5. Be physically and mentally tough. You will have to remind yourself often during a race that you can do it. Running isn't easy, so be prepared to deal with some fatigue. Tell yourself later in the race. It's okay that I am tired. So is everyone else. Just stick with it and focus on running fast and smooth. Push yourself all the way to the finish line.

Happy Trails - Coach Tief

What Do I Pack For A Cross Country Race? #XCNation

Sometimes it's hard to know what you need and don't need for a cross country race. Should you pack light or pack heavy? Take only the bare essentials or pack a little extra? Well i'm giving you a little look at what I find is necessary to having a great race!

I normally pack this set up for any race, on or off the track, but some things vary from season to season. I packed the following for our first cross country race of the 2016 season...
- Pre race food/snacks
- Cross Country racing spikes
- warm up shoes/trainers
- uniform
- music
- GPS watch/stop watch
- sun glasses
- running hat
- tights/sweat pants
- running t shirt and long sleeve
- racing socks
- compression socks
- body glide and deodorant
- athletic tape
- caffeine pills

What do you pack for your big XC races? Leave me a comment and tell me what essentials you need to run your best! Don't forget to like, share, and subscribe!

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Senior captain Paige Kouba and sophomore Courtney Smith give an in-depth look at one of the team's most important training runs.

This Is Family- High School Cross Country Meet

This is what it's like to be apart of the Minooka High School Cross Country team. High School XC Meet, Minooka vs. Plainfield Central. Held on Channahon Community Park on September 7th 2016. Minooka won the varsity race with 15 points, taking the top 10 spots.

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