2. Consistency is the key to success. You should be training five days a week, even though we only practice four days. Fridays are designed for light, easy jogs on your own.
3. Practice hard on and off the field. Your performance in the classroom affects your races, so it is important to keep up with your schoolwork.
4. Try to eat well-balanced meals. It is very hard to do a hard run after school if you ate three pieces of pizza and ice cream earlier for lunch. Proper nourishment yields more energy and more success for your training.
5. You may have to run through some discomfort, but serious pain should be noted. Running is tough, and if you have never run before, your muscles will be sore, especially in the beginning. Stretching, drinking lots of water, and even icing muscles can help. If you are noticing pain that seems more than just mild discomfort, make sure to let us know. Proper stretching, good amounts of rest, and appropriate shoes help keep injuries to a minimum.
6. Warm ups, cool downs, stretching and drills are essential. The worst thing you can do is plop down after a hard run. Always keep moving.
7. Dress appropriately for weather. We run outside. If it is going to be hot, sweatpants are not appropriate, just as if it is going to be 50 degrees shorts and a t-shirt are not appropriate. Always bring your running shoes to practice. You may not practice in flip-flops, etc. as that causes injuries.
8. Water, water, water. Always drink water. At school, leave a water bottle in your locker and try to drink some after each period. You need a water bottle at practice as well. It should be filled BEFORE practice begins.
9. Bring a positive attitude every day. Running is tough. It is important to be excited, supportive of team members, and positive each practice or meet.
1. Physical form
2. Emergency Medical Authorization form
3. Concussion Information form (new this year)
4. Pay to play fees are still unconfirmed, but will probably be $200/runner. If that amount is a deal
breaker for you, please contact one of the coaches, there's a lot we can do to help.
5. 10 practice must be run before a child can participate in a meet- if pre-
approved, practices for other sports may count towards XC practice.