Cross Country Race Strategy
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- čas přidán 10. 09. 2011
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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 - Sport
if your tired, RUN FASTER. this helped me decrease my time by 2 MINUTES. try this during a race. it worked for me. :)
thanks
Thanks man. God it's been 9 years 😅. I wonder what came out of you!
yesterday was my last day of the season. I went from running a mile and a half in 30:00 at the beginning of last season and I ran my best time ever in my 2 years yesterday. 22:43. My best 2 miles is 29 something and I ran my best mile today 14:53. I've used your tips as well as my coach's tips and my teammates to run as well as I do now. I still walk quite a bit but I run more :)
@Vaughn Glugla actually, back then I was overweight. for my age I was quite overweight and had A LOT of issues with other physical setbacks but at least I was trying my best and I did a sport. But no, I was not 200 pounds, and I was proud of myself, so my times are now irrelevant
@Vaughn Glugla well, I was younger, I had no athletic background, and now I can walk probably 2 miles in the time I used to run a mile and half. I was working for it, it just didn’t come easy
@Vaughn Glugla lmao its always the slow kids that talk the most crap. try and encourage ppl and not bring them down
@Vaughn Glugla you don’t seem like a pleasant person
Great job, I think that the best thing is improving even if you won't make the varsity team, I see some of my slower teammates improve by 5 minutes or more on a 2 mile race
I hate it when it is cold and you have to run still
John Birch that always happens in 5& runs for me
No, John Birch, it's better to run on cold days. On hot days you will feel so lazy and lifeless and on cold days you can have enough energy to run and get yourself warm :T
John Birch me too
John Birch b H
Well I’m Australia your practically melting and u still have to run. Sometimes it hasn’t rained for months and it’s still sludgy bc of the humidity.
1. 7 second start @ the beginning going out as fast as possible, settle into your pace shortly there after. 2. Tackling hills is pretty tough sometimes, take it consistently and don't push the pace on them as it'll leave you in an oxygen debt unless you are very accustomed to doing so like me. 3. Pacing is KEY. You need to also though learn how you run. It normally ends with your 1st mile being your fastest with you 3 mile being second fastest and your 2nd mile being the slowest unless you are able to run very even splits. If you run like that, really focus on mid-race pace and try to make some surges to try and keep the time down and maybe build confidence as you will most likely pass people with the surges. 4. Know when to kick. Kicking is something that people do at different times from the finish. Some do it @ the last 200 of the race, others who don't feel they have they speed for that will most likely compensate with going harder at around 400-800m to really distance themselves before those with the kick really come down on them. For me i start to drive @ 800m and then start to build up to top speed @ around 400m and then throw whatever i have @ 200m. The main thing you need to understand about racing strategy is that your strategy may sound good but you're unable to execute whilst a strategy that you just naturally go with will fit the best with you. I'm in the latter quarry but i still input these 4 steps to help me achieve my goals in XC. And no, i'm not that slow, i run about 15:30 for 3 miles. Roughly 16-16:10 for 5k.
A lot of people walked in my cross country meet which is like stupid. Especially when they about to start a race when u not suppose out really fast.
You're supposed to sprint for the first 7 seconds because the body doesn't produce lactic acid for that period
Same!! When we finished, we were all yelling at them to keep running.
I live in Connecticut and the only “walkers” as I call them were girls
You don't need to run at the same pace all the time. If there's a hill you can show down as long as the effort is the same.
True, i just put out an even effort the entire race
+Tips4Running I am on a team. How do I stay near the front of the pack without losing my breath and not getting tired?!
It takes time. You have to build up your endurance one week at a time to be able to handle hanging with people who are in better shape than you. Each race, try to hang with them for a longer period of time. Eventually, you'll be right with them towards the end.
+Tips4Running I have a question I'm in middle school and want to know what is a good time for 1.8 miles
for middle school an the time you probably should be running for new runners 18-15 minute is fine for people who have a bit more experience 14-11 minute is better personally me in high school as a freshmen i run a 11:30 2 mile but since you are in middle school don't try to get that time right off the bat as often times i can lead to you going out to fast at the start
Thanks this helps me a lot. I'm 10 years old and last year in cross country I didn't know the corse. Right at the beginning I tripped over somebody done half a flip and landed on my back. I'm in year 6 and I was able to get a place. It's today and now I have more confidence
It's been 4 years, how did it go
6 years ago
Wow so you’re sixteen now, how has your running career been?
I was in that video :)
Sleepy who were you then
Sleepy fr?
Where
You did a good job!
woahh
In a XC race, there was a steep mini hill and I just jumped down the hill and passed like 2 people.
Edivaldo Chavez wtf😂😂
When I race everybody goes sprinting Full and stays that way
Lmao it do be like that
Thnx this will help me for a big race tomorrow :)
So true. I pass people up in hills and i don't see them again. I also hear them sigh in defeat which makes me dissapointed in how easily people give up.
I had a cross country race hosted by my school today, I started out bad (spinted when I really shouldn't) I don't have that much stamina but I followed your advice and I made it! Thanks for the tip
Thank you so much!!! I'm in 7th grade and our school is making us practice at least 8 times so thank you very much I will be trying to apply this as much as possible.
I also always speed up on hills, uphill or down. I want to use those as opportunities to catch or break away from nearby runners. I'm typically in the top 10 during all my races, so I don't have to worry about passing very often. I also think it should be noted that your kick, or final sprint, should be early. I start mine with around 600 to go. It's a long ways, but it helps get better times and better places.
Thank you so much, this video helped me alot. Hopefully these strategies helps me get a good place in my school cross country tomorrow. Wish me luck! 😊
Thanks man I am a sophomore in high school and this is my first year in cc and I needed the held. I am a sprinter but I convinced myself that cc would help with my track as well.
sameee
awesome tips, very well thought through!
These are great tips, its just in every race we sprint in the beginning and I always feel the need to sprint as hard as I can then I end up wearing myself out pretty quick. But I'm afraid to keep an even pace especially if a lot are running pretty hard.
Nice video, this will help me a lot tomorrow.
Great video. Many things I've been overlooking. Great reminder :-)
this really helped with cross country thx so much!
Great video. It has really helped me. Last season I was 13th. After watching this video, I finished 5th
This really helped me it made me win ty!
i had always been an athlete at my old school.. and well, I was a runner. I recently just started a new school, which is a school filled with a bunch of athletes.. and tomorrow i have a 5km race, which I'm clearly not ok with.. so this video is pretty helpful i guess. but i sure will try some of the tips given. Thanks!
Got a race tonight thanks for tips!
This is amazing advice I have a race tomorrow
I like your downhill tip. I always use the downhill as a resting point. I just try to stay with the pack while exerting minimal effort.
thanx! this really help
SO MUCH FUCKING ANXIETY!! BOMBA CLAT!!!! HELP ME, IM THE HAVE THE MOST STAMINA AND PACE ON THE TEAM AND I DON'T WANT TO LET MY SCHOOL OR FAMILY DOWN!!!
I know how u feel
Thx the tips worked I ran a cross country 2k race and finished 14th out of 1000 people and the top 50 make to the conference finals and I made it and there I came 20th and the top 30 make it to the city finals and then there unfortunately I came in 31th place which is really bad because there only like 50 people in the city final race but I'm happy that I didn't fall or get last place
Thank 4 the tips
yes knowing the course is a really helpful tip I had a meet today and placed almost last cuz I took a wrong turn and I had to come back and couldn't keep up with the people in front of me
im a Xcountry noob, my coach isnt very good, really appreciate the advice. thank you!
well in our state meet, if you go out to slow youll get stuck at the back and wont catch up. we have way too many peole running that course. (This is in Oregon btw)
I had cross country yesterday and i had now just watched it!😫
Thx this will help me for a big race tomorrow
Just raced about 30 mins ago, first race in 1.5 miles and I got 9:17, pretty impressed!
This helped me soooo much. I run my first ever XC race tmr, I am in 8th grade and running 2mi.
Ayy bro good luck
@@Jacob-nw6vp that was 7 years ago 😂
thank you for the amazing tips
my Race is on ThursDAY !!!! ^-*
this actually helped a bit, cool
Thanks a lot
I the first and last time I went out to fast I had a 5:37 mile, witch is my mile PR so far. I keeped that pace for about half the race but the last mile was rough. I was dying at the end.
thx man, im a sprinter with a decent pace and I want to run in high school, heres another tip, don't focus on how tired you are, it helps a lot
+Mechtech505 I almost forgot, if you are really desperate, stay behind the last person and sprint at the last minute
thanks for the tips I will need it when I do my cross country meets :) tomorrow iam running 4 miles in cross country practice any tips ? I heard when your at a turn I heard if you lean your body while your running to do a turn it will help you keep your pace while your running.
Tomorrow i have a cross country. Last year i got 22nd place out of 1,770. This year my teachers expect me to get 1-10th place. Hope this tips help!! :) btw i am 13.
Well I hope you did well !!!😃😃😂
any luck
+Violin Cover How was it?
happysunshinegirl 101 thx
Lucia Lokule i got exactly 10th place. Thanks for asking :)
Yeah that's a good strategy. When I'm going down a hill, I try to increase my cadence, because I feel like it allows me to just fall down the hill. I probably lengthen my stride as well but I focus more on cadence.
Do you have a "How to" video about how to walk or pre-run the course?
Should a runner worry about wearing himself/herself out by walking or running the course before the race?
What sorts of things should you look for and make note of?
Should you take notes to help remember? Maybe jot notes onto a course map and read the notes a few times while waiting for the race?
My son is doing XC for the first time (He's a junior in HS).
Sometimes I do the adult run if there is one (usually after the schools finish the races)
I try to walk some of the course, but being old, I have to be careful to to use up all my energy by walking the course.
I usually am exhausted by the time the adult race gets there... from running around and cheering for the kids.
But I also wonder how the young runners are affected by doing too much before a race.
Last week I saw a coach from another school yelling at a kid for bringing a football to a meet.
I don't know the whole story, but I think he didn't want the team playing football before their race.
Maybe because they would waste a lot of energy, or he just wanted them to focus on the XC meet.
Maybe he was mad because they weren't cheering on the runners in other heats or something.
I'd ask him... but he was pretty upset, and probably wouldn't want to talk about it.
I like this video; I'm not trying to take away from it at all. But I feel that as a 4 year varsity athlete, 2 time state competitor, and team captain, I can help some beginning runners who stumble on to this video. So below are my two cents. Haha! Happy racing!
best tip i can give is: if you stop running and take a break you get more tired than if you keep on running
now this is just me since i have done this over time but going out fast in some races can help you just need to know what is too fast as going out at a race with over 500 people if you don't get out near the front at first it is a hard time catching the guys in 1st place
I have inter high cross country next week. I'll tell you how it goes
This is just general advise, but pretty good. If you have strong quads for uphill then go for it :)
We have a 2.5 km run today at school cross country meet up I'm ready!
Also when your going uphill increase your foot turnover and decrease your stride! It helps megatons in conserving energy.
I always try and stay in the middle of the pack.
Throughout the race, I try and pass 4 to 5 guys throughout the 2nd mile, then by the 3rd mile I try and pick it up a bit and when I have 400 meters just go All balls out and keep sprinting. I usually pass 8 to 10 guys when I sprint which it sounds crazy but its all in the mind :)
what are some good spikes to start out with? my freind told me about some from nike that start with with a W
Thx alot I have to run 800m and I need help I have alot of stamina but I like too be first right at the start buf now I know what to do
I have to run 4 miles.😳😁😁😁😁
I'm 14 and I run my mile in 5.49 and my 5k in 22.00.00 it was hard at first but I made it there and I'm the fastest girl in my school for it
it seemed when i ran this race i didnt follow any of these tips, my first mile was a 5:20, 3200 split was a 10:30, and finishing time was a 16:55 or something like that.....is there anything you would change in my running to help improve on my running. even when running like i did i won this invite that you have on film here but want to be better in college next year.
thanks, B.J. Ropel
I'm a sprinter I suggest if you have a meet jog lightly first. If it comes down to the last meters jog as fast as you can.
uh ok sorry sprint*
So I just pulled my right quad and I'm not for sure how to ice/heat it. Help pls!
Thx I came first , watching this was helpful
Could someone give me good advice real quick, ive been a really good runner and my strategy was always get out at a pace that i can hold for the whole race. But i have been told that i should get out fast and then slow down to that pace. I want to have a really good strategy because im looking to potentially running a state meet this year. Help me out plz?
Also knowing the course is a big thing so you can cut the tangents in a race. You can cut up to 30 seconds depending on the course.
man..good tips..this will help me and im in the 7th grade!! i love cross country..one time, i got 60 out of 135 xD
cross country is my kind of sport :) thanks for the tips!! :D
Are you still doing cross country?? How is it? And if you're not why?
thanks
1)some races require a very fast start,preferably if therace starts wide and narrows considerably.
2)you should pick up the pace a tad on uphills,lower your hips and spread your feet away from you body on uphills.
3)When going down a hill,if you run to hard or sloppy,you will kill your calf muscles for the last part of the race,so you should practice how hard you will run down hills ahead of time. Everything here is helpful though.
If there's a downhill after an uphill, might as well go FAST up the hill. The downhill is your cooldown. Even going fast or slow downhill is a cooldown!
i tried the strategy before where i stay calm in the beggining and then try to pass a lot of people later but i dont think it works on people naturally faster than you and more good tips and strategies?
I won the race that this clip is from, i didn't follow any of these tips...just goes to prove that the best advice you can follow running a XC race is that you just have to run your race, i brought the first mile out in 5:15 ish and finished in like 16:46, now i know math isn't my best subject, but that doesn't make for even splits like this coach says you need....matter of the thought i don't think i have ever ran even splits out side of practice and im in college now
I’m trying to get first tomorrow because i always come second there’s this one girl I can’t beat so thank u for the tips btw I come 2 out of 100
I have to run 3000m (Almost 2 miles), which is shorter than what you have talked about. Any tips?
Same thing, you just may have more energy to expend than someone running a 5k. Use that to excel yourself in the last 750m
In an experiment performed by scientists, They tested Marathon runners and set them on a treadmill and put it at a certain mile pace(i forgot which one) They then told them to tell them when they think they are tired. Even after they said they were tired they kept them on the treadmills and waited how much longer they could go. They went until they either passed out or just collapsed and it was discovered that even though you think that you are tired that you actually have 33% more in you.
Just when you think you are getting tired, push harder to go faster, it hurts but only for 15 minutes or so.
About the slow and steady at the start, do I stay at the very back or just in between the middle?
My coach says it depends on where u want to be. If u want to be in top 20-30 and there are 300 runners u should get up towards front in first few mins. But it depends on your goals and size of meet
Hey, im going to run the mile next week...my current time is 6:02 but i'm trying to get a faster time...do you have any tips to keep a fast and steady paste?
Don't go out to fast. Keep your starting pace for as long as possible.
hmmmm.... hey I aint that fit gonna put it out there. I strong, very fit when it comes to gym stuff but crosscountry is my achiles heel. Last year I came 11th the year befire that I came 5th this year I want to keep 11th palce as so many people join this term.
I’m 14 my 5km time is 16:39 is that good and I live in California so races are really competitive
I’m 12 and I have been doing well in my 3ks so far but in two weeks i have my cross country champs so wish me luck
Awesome, thank you soooo much!!:DDDDDDDDDD
Nerves are my problem, i have a 3mile race tommorow and people from my year expect me to come in the top 3!!!How can I achieve that, effectively(BTW its a very veery very very very very very hilly course)And what are the key things that can inch me a few places
Hope you did well
How did you do?
How'd you wind up doing?
How many miles do you run
you have to work the hill at a much faster pace than usual, not at a slower pace and try to catch up when you run down. You work the hill the whole way up, going faster than normal, and go very fast down the hill. You will not lose all your energy that way. Trust me. My coach is nationally ranked and that is what she tells us.
And then injure yourself
on the hills part you want to keep your pace and then at the top take 5 long quick steps and the people that you pass while doing this will brake down physically. trust me.
This video gives me much adrenaline. CC scares me but I know I love it.
I just competed at this meet today!!! I'm not even friction joking!!!!
My only problem is the cold weather because at the end of the season it is late fall In upstate ny. Do you have anny tips for ice cold water most of the trail and mud. Beacuse keeping pace in that isn't the easiest in that.
Bumperhydra4 In situations like that, you are racing for place instead of time. See if there are any runners from other teams or your own team that you usually run near, and try to key off of them. If you beat those runners, you had a good race, regardless of time.
I would look for the right attire as well. I found it much easier to keep pace in cold weather when I'm nice and insulated. This includes possibly having long pants and thermals in your wardrobe. Also, part of the reason you might be going too fast at the start is that you're constantly trying to warm your body up. Having the right gear will minimize the need to start the race fast in an attempt to do that.
keep warm before then when the race starts you will be cold, your instinct then will be to go faster to warm you up
I can run forever in cold weather
If anything, I love running in the cold
400 seems to be a little too late for a kick. The last 800 is where you should try to kick. The last 800 of a race decides your place so start early. Also through in some surges in the 1st mile to pick off the people who went out too fast.
i run 2nd varsity as a freshmen and i run a 16:31, 5th in state
My 5k time 16:45 and I always go out hard, lol but my kick is not so good, so that's why I do it. But I have been working on it.
How many years have you been running?
I'm a sophomore
If you went out slower at the start, you would have a better kick at the end. Trust me. I used to go out too fast and my kick would suck. But now that I've started going out slower, I've learned how powerful my kick is.
True, after pacing myself well I discovered the full potential of my kick
IM ONLY 10 AND IM THE FASTEST IN MY SCHOOL IT IS HARD BUTM IF YOUWANT TO THEN START ITS SO MUCH FUN!! I ONLY STARTED THIS YEAR AND I HAVE ONE TWO RACES AND I HAVE ONLY DONE TWO SO FAR. IM DOING ANOTHER ONE NEXT THURSDAY WISH ME LUCK! :D
Good luck !!!
yea I can tell ur 10, ever heard of caps lock
lol 2 years late he 12 now
Lol
RoboGirl99 And...that’s...important information...Just two....
I thought these would be more helpful for someone with 2 years running experience and this meet looks slow I’m not even var and I can run fasted
last year i saw this kid that started out walking like he was on the beach and believe it or not he came out first.
same
I’ll do my best to use these strategies👍🏼. Edit: I got 4th😶
Last year I was in grade 6, I basically just walked the entire time. This year I decided I actual will try, I plan to get 30-40 out of 150 girls my age.
but my cross country is 2 miles and its on a beach what do i do??
That's ez
Im new to cross country. Im 15 and I can run the first mile and halfway to my second but at a steady and fast pace.
Keep a steady pace all the way through, and don't walk. You will do great goodluck;) ps I am in 8th grade been running all summer and have my first ever XC meet tmr!!
Flyer Girl good luck!
Flyer Girl thanks, goodluck to you too
I finished 116 out of 185. My time was 19 min flat, which is nearly 10 min faster than at practice a wk ago!
Yesterday I ran a 5k on one of the toughest courses in my state, and I was expected to win, and I went out really fast and was an early leader and ennded up coming in 8th place. I am not an armature either, I went to states last year and run a 16:45 5k but I just like to run out fast, I am a front runner
are you in middle school
No, high school
chris perillo are you jv because if your'e varsity with a 16:45 that would put you in the back of the pack in my state
Well I'm no were near the top in the state...I'm 8th in the county. I mean I'm not saying I'm the best in the state, I think my time is somewhat respectable for me though...
no i mean 16:45 wont even get you down to state where i'm from unless you qualify as a team.