One of the biggest – and maybe the biggest – concerns for cross country coaches is “How am I going to keep the new athletes injury-free?” We all know that shin splints, tight IT-bands and Achilles tendons, and tight hamstrings can all be a problem for new athletes. 

I put this group of athletes – who either didn’t run track or haven't done a sport prior to joining the cross country team – into the...

If you're a serious high school XC runner, then you're no doubt excited to have your best races of the year in October and November. Here are 10 keys to remember that will help you race to your fitness level in the biggest meets of the year.

1. You Don’t Need an A+ Race

If you want to help your team advance to the next meet, or to place high at the state meet, you don’t need an A+ race. You simply need a solid race to help your...