Q&A for How to Win a Cross Country Race

If you want to improve your pace, set goals you'd like to reach so you have something to strive for. Keep practicing a few times a week so and try to increase your pace by 10% every week.

Luckily for you, cross country races aren't dependent on how fast you can run and concentrate on other things, such as endurance. Sure, it would help to cover a couple more metres a minute, but if you can jog through the entire thing, no matter the speed, you are already ahead of the majority of the competitors. Keep practicing your running and you'll get better.

To prevent this, drink lots of water the day before the race and the morning before the race. Also, to prevent dehydration, breathe in through your nose and out through your mouth.

Start off at a good, strong speed, but not too fast. You should be able to control your breathing; if you're really laboring for breath, you're going too fast. A lot of runners start out running too hard and burn out before the end of the race, when they really need to kick it in for the final sprint.

Find a beautiful thing such as a tree and run forwards toward it. It will help you to feel less puffed because you will be concentrating on the tree, not on your lungs. It will also help to make you feel better, because it is something other than the running to pay attention to. Keep finding a new something to aim for after each last thing is behind you.

Don't worry, it shouldn't really affect your game, especially if you don't let by over-thinking it. Eat a healthy breakfast and concentrate on the race. You'll be super!

Bananas and, if you can, a small bit of pasta. Eat a few bites of chocolate too.

Stretch your hamstrings, calves and back muscles before and after the race.

This is easily prevented by getting a map of the course, studying it, and jogging it as your warm up. At bigger meets there will be spectators who will tell you if you are going the wrong way. Usually, the course is marked with cones, caution tape, and spray painted arrows. Sometimes there will even be a four-wheeler or small car driving ahead of the first runner to show where to go for the entire race.

Try run a bit slower with your hands above your head. This will control your breathing better and eventually stop the stitch.

In your age group, yes. Train a lot. And 44 kilos is a very healthy weight for children and you can use this in your advantage in winning the race. No matter how much you weigh, you can still improve by following the same routine, as listed above.

Pace yourself. It is hard to run up hills, but there's always a downhill afterwards, which is the best place to recover.

Don't be a sore loser! Just smile and shake it off. Be gracious and humble and no one will question you or make fun of you.

It may be helpful to breathe in through both your mouth and nose at the same time, then breathe out like blowing out a candle (a steady and focused stream). Keeping up a steady breathing rhythm, for example breathing in for three steps, out for three, should also help. If you need to, you can stop running and start walking with your hands above your head to keep your airway open.

Run as if the course were level.

Don't watch them. Act confident, and run as you normally would or faster. You should focus on the competition.

Research cross country runners that inspire you and make sure you know the course.

Don't eat or drink for two hours before a race.

Just say nicely that you want to go ahead, because you are taking them seriously. If they have a negative response, then that's their problem.

Just try to not think too much about the race. For example, try to distract yourself by taking deep breaths.

You don't have control over any participant but yourself, so you can never guarantee a win, but you can train and eat healthy to increase your chances.

Yes, definitely stop or you might injure your leg even more. Try getting someone’s attention to have them help you get to a safe place and seek medical attention.

You could try not to think about it or you could find an inconspicuous place along your route to go.

Don't run the day before the race. Just rest.

Yes! You just have to make sure to try even harder than you have in previous races. At the halfway point, consider how many people are in front of you to determine how hard to push yourself through the second half.

Often it's just cramps, and you can power through them, and they will go away. If the cramping persists, and you think you may have an injury, call your doctor!

Make sure it is tight, so it won't fall off or anything during the race. And no, it won't affect your race especially since some people wear jackets while they run.

Show your girl power! Our high school only has one girl runner on the freshman team, six on JV, and thirteen on varsity. The freshman girl has won a lot of special honors. She has beaten some records, and is the best runner of her age in the district. She believes in herself, and the coach believes in her too. Work hard, give it everything, and don't stop no matter what anyone says.

Stretch and practice a few starts. Training hard the day before a meet will only tire your muscles and make you slower. Eat a big dinner heavy in carbs and protein, and sleep at least 8 hours.

If your hips start to hurt while on the race, try to jog for at least 30 seconds but do not stop running because people can pass you.