1. By Zach Calabrese

2. Cross Country is a sport where you run long distance races, usually 5K’s, in a large race with many other runners. It is a test of stamina and endurance. This sport separates the men from the boys as the race is so long and gruesome. Today I will teach you how to endure and succeed in this race.

3.  Shoes are extremely Important  Have to have comfortable fit  Must be light as a feather  Should be able to endure water, mud, and other elements  Wear spikes in shoes on muddy days to avoid slipping  Buy brands like Saucony, Adidas, and Asics, and Brooks

4.  Stands for run on your own  Helps build up stamina and cramp resistance in race  Run 40 minutes a day (80 if want to really succeed)  Speed will be increased during race  Run in streets, woods, parks, and even at the beach  Run a little under your race pace

5. Join a team by talking to a coach of a team Ask him if you can join Join a team from your school, CYO league, college, or even local club team Practice with your new team by running with them

6.  With your team attend meets, usually ran by the League your team is in  Show up to meets wearing your uniform provided by your team  Line up at the starting line with all racers  Start running when the gun shoots off  Try to run faster than all other racers for 5 kilometers until you cross the finish line

7. Cross Country can be a tough sport to run, but it can be fun if your on a good team with good people. Remember to run everyday to keep in shape. HAVE FUN!!!!!!