LET'S SET SOME PR'S THIS SEASON. HERE'S HOW. 

XC RUNNING IS ON!
 
For all XC ’24 communication, please download the Stack Team App using the links below, search for 'Service High School' and request to join.  Next, go to Teams and search for ‘Cross Country Running’ and ask for access.  This is how Coach Rousey will communicate schedule updates and information to you for all things Service XC Running.Questions?  Reach out to Coach Rousey through the Stack Team App, or on cell at ​907.355.2174 or email at [email protected]

GET REGISTERED

(yes, this HAS TO HAPPEN!)

​​REGISTRATION FORMS AND PAYMENT ARE DUE TO THE ACTIVITIES OFFICE AT SERVICE BEFORE YOUR FIRST DAY OF PRACTICE. 

You can register on-line using the PlanetHS links below, or print your forms and bring them to the  Activities Office (just inside the front doors).  Both on-line and in-person registration-runners will need to go to the Activities Office after completing registration to receive a "golden ticket" to hand in to Coach Rousey before participating.
 
2024 Fees 
​$200 ASD Activity Fee: Read More

Registration Forms are online via PlanetHS:
Show your team spirit in this (optional) Service XC Team Training shirt!  Order until August 28th.
Service High's own Angus Bartel designed this year's Service XC Running Hoodie - thank you, Angus!

PRACTICES

Cross-country practice is required for team participation, so be sure to go!  Talk to Coach Rousey about any time conflicts in advance.

HEALTH AND NUTRITION

Nutrition
You'll be working hard, so eat quality foods to fuel your motor.  Establish a balance of calories consumed to calories burnt.  Iron is a key mineral necessary for optimum performance.  It is especially challenging for females running higher mileage to maintain adequate levels of iron.  Red meat is the best natural source for iron, but fortified cereals and certain vegetables can be helpful.  Supplemental pills and even shots are available but should not be taken without first consulting with a doctor.  Don't forget to hydrate!  Water is key.

Stress
Understand that the body has difficulty distinguishing between types of stress.  To your body, stress is stress, whether the source is physical exertion, lack of sleep, psychological strain, or school pressures.  Loading your body up with too much stress makes you prone to injury, burnout, and sickness.  Do your best during the season to manage your stress levels.  That means making time to get adequate sleep, working consistently to avoid the necessity of cram sessions, and seeking support if you find yourself dealing with personal issues.

Rest
You have to get your rest!  If you burn the candle at both ends, you will eventually burn out and your performances will suffer.  Over-training also makes you more susceptible to illness.  Restful sleep the night before the night before a race is vital (that's Thursday night for a Saturday race).​

WHAT TO WEAR

Unless otherwise noted, wear your training shoes, shorts, t-shirts, and, if necessary, warm up pants and a sweatshirt/jacket to practices.

For meets, wear your running shoes and uniform: jersey, shorts (or your own black or green shorts), and warm ups.  Check out (optional) Service XC Team Gear here!

Bring water and a healthy snack to both practices and races.
GET THE GEAR
Running Shoes
While other athletic activities call for special gear, a good pair - or two - of shoes is just about all cross-country runners require.  The employees at Skinny Raven Sports are experts at figuring out what type of shoes you need based on your stride.  Ask to be video-recorded running on their treadmill so they can analyze your gait* and determine if you need a structure or stability/neutral/minimum type of training shoe.

Cross-country runners typically need two types of shoes for the season: trainers and racers.  
  • Trainers: Wear the trainers for all running workouts and practices.  Racers, on the other hand, are just used to race. Because you'll spend the vast majority of your time running in trainers, these shoes are particularly important. Shoes designed for trail running are ideal because they're made to withstand rougher environments and have soles with better gripping to maximize footing on uneven terrain.  Find a trail shoes that's appropriate for your gait, fits the width of your foot and provides adequate arch support.​ 
  • Racing Shoes: Many athletes choose to run in cross-country spikes during races. These shoes come with metal or rubber spikes, are extremely lightweight and provide very little support. Essentially, these shoes are designed to simply protect your feet from the ground and give you extra footing and speed on loose ground and hills. There are specialist cross country running shoes with a slightly more flexible spike plate than you'll find on a track spike, with shallow studs to compliment the spikes. The flexibility underfoot will feel more comfortable on the uneven ground of cross country courses. All-round track spikes can do just as well; just make sure to screw longer spikes in for cross-country (9mm or 12mm).  Sometimes the firmer spike plate of track spikes can be an issue, especially if short sections of hard packed or rocky trails are encountered. You shouldn't run in spikes except during competition, and always check with race officials to make sure spikes are allowed. 

Bring In The New
Depending on the frequency of your races, most runners can get a few seasons out of their spikes as long as the take care of them. Trainers, on the other hand, will likely need to be replaced each season. Most running shoes can last 300 to 500 miles or more, but there are many variables that come into play with shoe life, including gait, the weight of the runner and the environment and terrain they're used in. If you notice your legs feeling heavy or your feet begin to hurt when running, it may be an indication that your shoes have broken down and need to be replaced.

*A Note On Gait Analysis
Have an expert analyze your gait to find out if you're a pronator or neutral runner. Over- and under-pronators often need support shoes designed to help minimize ankle rolling during running. Generally, neutral runners can stick with lightweight, neutral shoes, depending on their gait and body type.