Cross Country

Corvian Cross Country

Coed 6th - 8th Grades

Coach - Amy Gosker

Cross Country (XC) Rules and Other Info per NCHSAA

Below you will find some important rules regarding what your child will be expected to do if they decide to try out for the Corvian Cross Country Team. These rules and expectations are governed by the North Carolina High School Athletic Association (NCHSAA). These rules explain the basics of the distances that will be run at each meet, how many boys/girls can participate, when meets are held, etc.

1. The max distance of a meet will be 2 miles with a minimum of 1.75 miles.

a. If your child decides to try out for the team, they should practice running this summer. To make it easier and more fun, try making it a family event. Run together a few times each week. Use the MapMyRun app to track your mileage. You can go on a computer and create routes for your child through your neighborhood using the MapMyRun website. That way you know where your child will be running and it’s a lot safer.

2. A boys’ race and a girls’ race will be run at each conference meet.

3. At each meet the top 4 runners, boys and girls, are usually scored. However, this can change depending on the size of the meet, the size of the teams, or if it's an invitational meet.

a. Every Corvian XC runner should give it their best. Other runners can be injured or disqualified during a race giving us another opportunity to score.

4. Meets are usually between two teams but can sometimes be hosted as Tri-Meets where three teams race, but would be scored as two separate meets.
 
5. Host schools must be well staffed for the safety of the runners.

a. We are going to need lots of help during home meets. Depending on where the course is, especially if any of the course is out of sight, we would need volunteers positioned along the course. So please be sure you can assist us with this when we host a race.

6. Meet days are currently up to the host team. In the past we usually had meets on Mondays or Tuesdays at 4pm start time. Depending on weather conditions, meets may be postponed a day or two.

7. Team members will be identified by a similar uniform shirt or jersey. Just like the other sports we had at Corvian, a running jersey/tank top will be provided but must be returned at the end of the season.
 
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Other important Information

SHOES - Shoes MUST be running appropriate. If you as a parent would not run in them, don’t allow your child to run in them. Running is not as simple as putting on any pair of shoes and taking off. Having a good pair of running shoes can make a world of difference in the growth of your child’s stride, their physical growth, and injury prevention. Basketball shoes are very heavy and NEVER a good idea to run in. Converse, TOMS, or any other kind of casual sneaker/loafer should also be excluded from running in. You do not have to go out and buy expensive running shoes, but taking the time to research and go into a running store to get fitted for the right shoe is very beneficial. A good pair of running shoes will also last a lot longer than your average casual shoe. Some very good shoe brands that are popular in the running world are:

  1. Saucony (my personal favorite and I highly recommend)

  2. Brooks

  3. Mizuno

  4. Nike

  5. Asics 

You can go to places like Run for Your Life who often send us coupons on shoes. Totally worth it! 

PRE-SEASON EXPECTATIONS - If your child is thinking about trying out for the XC team, they should start practicing over the summer. XC is typically a Fall sport, so they should not come into the new school year with no practice. We have some very fast and phenomenal runners at this school, so if they want to do their best, I highly recommend they run one or two days a week this summer. They should work their way up to be able to run at least 1 mile without stopping. Start by jogging or running for 5 minutes straight. Each week, add a little bit of time to that and see if they can reach 20 minutes without stopping by the end of the summer. Middle School XC runners run a 2 mile RACE anywhere between 14 and 25 minutes.

PRACTICE - Runners will practice 5 days a week for 45 minutes.  They will learn the fundamentals of running.  How to properly stretch before, as well as stretch after to cool down.  They will focus on building stamina, and strength while running long distances. 


EXPECTATIONS AND SPORTSMANSHIP - If your child makes the team, they are expected to participate fully by encouraging their teammates and working with the team. Even during injuries, teammates can be a major help during a practice or a race. They are expected to help each other along the way by giving helpful advice and making sure they watch out for each other while running.

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