How to Win a Cross Country Race

Co-authored by Francisco Gomez and Danielle Blinka, MA, MPA

Last Updated: September 15, 2021 References Approved

Running a cross country race can be challenging, but it’s also very rewarding! Just finishing a long race can feel like a big win, but there’s nothing like crossing the finish line first. If you’re ready to take your cross country racing to the next level, start by creating a race plan for your success. Then, pace yourself during your race so you can have a strong start, use hills to your advantage, and finish fast.

Part 1

Part 1 of 4:

Planning for Success

1
Train for the race so you’re physically ready. If you’re serious about cross country, you’ll need to train every month of the year, even during off-season. In addition to running 5 days a week, cross-train by doing a different sport on the days you do short runs.^{[1]
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Research source} Additionally, lift weights or do bodyweight exercises at least twice a week to keep your muscles primed.^{[2]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.}
- For instance, you might swim, dance, or shoot hoops on the days you do short runs.
Tip: Give yourself at least 3 months of training before you expect to bring home a win. However, keep in mind that it may take you much longer to prepare yourself physically for a cross country race.
2
Create a positive mindset to help you push through the pain. Running a race is hard because your body will start to hurt and the course may get challenging. Staying positive is the best way to keep yourself motivated to finish. Practice staying positive while you’re training for the race by trying the following:^{[3]
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- Visualize yourself winning the race.^{[4]
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  Expert Source
  
  Francisco Gomez
  Fitness Coach
  Expert Interview. 24 October 2019.}
- Tell yourself you’re a success. Say, “I’m a fast runner,” or “I always finish strong.”
- Adopt a mantra to keep you going, like “Run strong,” “I’m a winner,” or “Go champ.”
- Counter your doubts with positive self-talk. Say, “I can do this,” or “I get better with every run.”
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3
Get to know your course before the day of the race. Find out how the course will be marked, and see what the terrain is like. Additionally, look for hills and make a note of where they are in the course.^{[5]
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- Look over the course map provided in your race packet.
- Walk the course before race day.
- Do a training run on the course, if you can.
- Preview the course using online mapping tools, such as Google Maps.
- Talk to someone who’s run the course before.
4
Eat simple carbs the day before your race and for breakfast on race day. Normally, simple carbs aren’t the best foods to include in your diet, as your body burns through them quickly. However, quick energy is exactly what your body needs to finish a long, challenging race. Build your meals around simple carbs on the day before and the morning of your race to make sure your body gets the fuel it needs.^{[6]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Simple carbs include foods like fruit, milk, vegetables, pasta, and bread. You can also find simple carbs in processed foods and desserts, but these foods aren’t the best choice for your body, as they lack nutrients.^{[7]
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  Trustworthy Source
  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source}
- For instance, on the day before your race, you might eat egg whites with sauteed veggies and a side of fruit for breakfast, a sandwich with fruit for lunch, and spaghetti for dinner. On the morning of your race, you could eat cereal with a chopped banana and milk.
5
Sleep at least 8 hours the night before your race. You need to be well-rested before a race, so get in bed early. Additionally, use a bedtime routine to calm yourself down, such as reading before bed, turning off screens, and cooling down your room.^{[8]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Ask your friends and family members not to bother you after a certain time, such as 8:00 p.m. That way, you can ease off into sleep without any stress.
6
Drink 16 fluid ounces (0.47 L) of water the morning of the race. You don’t want to get dehydrated during your race, and it might be hard to replenish your water stores while you’re running. Start sipping on water when you wake up in the morning, and try to drink about 16 fluid ounces (0.47 L) before the race actually starts.^{[9]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- In the days leading up to the race, make sure you’re drinking plenty of fluids.
- It’s also helpful to take sips of water during the race, even if you’re just getting your mouth wet.

Part 2

Part 2 of 4:

Making a Strong Start

1
Warm up about 30 minutes before the race with a light jog and stretching. Warming up before a race helps you give your best performance and prevents injury. Jog for about 10 minutes to warm up your muscles, then do some light stretches.^{[10]
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- As part of your warm up, do some dynamic stretches, such as high knees, butt kicks, squats, reverse lunges, and alternating side lunges.^{[11]
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Tip: Don’t stretch your muscles while they’re cold, as this can lead to injury. You need to do 5-10 minutes of light cardio before you’re ready to do static stretches.
2
Start the race at a steady, moderate pace. It’s tempting to sprint out of the starting line so you can secure the lead, but that’s a mistake. Running too fast at the beginning of the race will tire you out sooner, leaving you little energy to finish the race. Instead, pace yourself so you are able to finish the race at a faster pace than the other runners.^{[12]
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- Don’t let other runners psych you out if they choose to start off fast. Remember, they’re going to burn through all of their energy before the end of the race, so you can always pass them later.
3
Keep a quick, even pace rather than alternating between a sprint and a jog. At the beginning of the race, you’ll need to manage your energy levels so that you don’t run too fast, which may tire you out too soon. As you progress through the race, you can increase your pace occasionally to pass other runners. However, save your sprint for the end of the race.^{[13]
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4
Relax your shoulder and face muscles so you don’t waste energy. It’s natural to want to run faster to finish first, but tightening your shoulders and face won't accomplish this goal. In fact, clenching these muscles costs you energy that you could be using for a strong finish. Instead, keep your face and shoulders neutral and relaxed.
- Check in with yourself when you reach race landmarks and release any tension you're holding in your face or shoulders.
5
Run with your teammates for encouragement. Sticking close to your teammates can keep you motivated during the race, so try to run as a pack for most of the race.^{[14]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.} However, don’t slow down your pace if you’re much faster than your teammates.
- Practice sticking together when you go on practice runs.
- When in doubt, ask your coach for advice about where you should be running in the pack.

Part 3

Part 3 of 4:

Running Hills

1
Shorten your stride and use your arms to push yourself up hills. Hills are the most challenging part of a race for many people, but you can use them to your advantage. Take shorter steps, but keep your pace quick as you surge up the hill. Additionally, pump your arms to help drive yourself forward. This will help you keep your speed up on the incline.^{[15]
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- Don't be afraid of hills because worrying about them will slow you down. Instead, view them as a chance to pass other runners who are struggling up the hill.
- Keep your back straight as you go up the hill, rather than hunching forward.
2
Continue running as you crest the hill, rather than letting up. Don't slow up or take a breather when you reach the top of the hill. Instead, power forward over the top of the hill. Then, let the momentum propel you down the hill.^{[16]
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Tip: You may encounter other runners who are slowing down at the top of the hill. Use this to your advantage and take this opportunity to pass them.
3
Speed up as you go down the hill, but maintain control. Once you crest the top of the hill, you can speed up for your descent. Go as fast as you can without losing control of your body and speed. That way you can make up for your slower pace going up the hill and hopefully use the momentum from the hill to gain some ground.^{[17]
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Tip: Hills are the only part of the race where you should be varying your pace. It’s okay to go slower up the hills and faster down the hills.
4
Keep your momentum going when you come off the hill for as long as you can. You’ll likely come off the hill fast, and that’s a great way to gain some ground on the other runners. Let the momentum from your descent continue as you return to the flat surface. Then, fade back into your comfortable, steady pace.^{[18]
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- Remember not to strain to push yourself forward. If the momentum is fading, let it go and return to a comfortable pace.

Part 4

Part 4 of 4:

Finishing Fast

1
Pass as many people as you can so you can get out front. If you pace yourself correctly, you should have enough energy to pass your competition as you progress through the race. As the other runners lose their stamina, you can take advantage of their slowed pace to pass them. ^{[19]
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- Pay attention to the people around you. Just as you’re trying to pass people, you’ll have other people attempting to pass you.
2
Push yourself as hard as you can during the final 1/3 of the race. As you come into the finish, you’ll likely need to work hard to maintain your pace, since your energy levels will be low. Plus, you’ll need to pick up your pace and sprint for the finish line.^{[20]
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- Don't forget to use your mantra or positive self-talk to keep yourself going through the pain. Don't give up!
3
Sprint as fast as you can toward the finish line for the last .25 to .5 miles (0.40 to 0.80 km). Sprinting toward the finish line is how you finish strong. Run as fast as you can, keeping your eyes fixed on the finish line. Don't slow down until you've crossed it.^{[21]
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- It’s best to plan when you’ll begin your sprint, based on how long the race is and how far you can typically sprint. You'll likely want to sprint at least the final .25 miles (0.40 km). However, you can adjust this to fit your personal endurance levels.
4
Cool down with a slow run to flush out the lactic acid in your muscles. One you cross the finish line, you’ll likely want to collapse on the ground. However, doing so will make you very sore the next day. Instead, do a quick cool down to bring down your heart rate and allow your body the chance to flush the lactic acid from your leg muscles. Otherwise, you’ll be very sore the next day.^{[22]
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- For instance, you might do a light jog for 5 minutes, followed by a 5 minute walk.

Expert Q&A

Question

How can I run faster during cross country?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

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.
Question

I can't run fast, can I improve?

Community Answer

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.
Question

What do I do if my mouth gets watery and I am dehydrated during the race?

Community Answer

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.

Warnings

If you think you might have an injury, stop and ask for medical care. Even though you want to win the race, your long-term health is what’s important.

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