RACING PERFORMANCE & STRATEGY
  MENTAL ATTITUDE 

It is said that 90% of running (or racing) is mental.  This may be hard to believe since running takes such physical exertion.  After a close examination, however, of competitive racing, it appears that runners that exert the quality of "mental toughness" tend to make it to the finish line soonest.  Why is this?  When your body begins to fatigue during a race due to a takeover of lactic acid (sometimes called lactase) in the blood, the mind plays a crucial role.  Should I push on and through the pain barrier and risk it, or should I back off and be content to coast and let my body regain stability and comfort?

It is at this cross-road of every race that you have an active choice.  If you can learn to train your mind to choose the first option -- that of pushing on -- then you will see marked improvement in your performances, especially as you mature and gain more experience.  This decision that your mind must make is the difference between the average and the above average runner.  It is at this crucial point that a race is decided, a meet is won or lost, a league title is won or not, and a CIF or State qualification is made.  It is the role of your mind that can transform an "average ability" runner into a giant, and he may find himself beating other runners that actually have a greater natural ability than he.

YOUR SUCCESS AND CONTINUED IMPROVEMENT AS A RUNNER WILL
BE DIRECTLY DEPENDENT UPON HOW MENTALLY TOUGH YOU ARE.

The choice is yours in each and every race you run this season.  Believe in yourself and GO FOR IT!

  WARMING UP TO RACE 

There are several steps which you should practice before any race.

1.    Warm up as a team - not alone.  There is no "I" in "team."

2.    Jog 5-6 minutes easy

3.    Stretch as a group for 10-15 minutes

4.    Put on your racing flats

5.    Run for about 8 minutes and include two to three 75- to 100-meter accelerations.  Include a hill if possible.  Accelerations

            a.    Increase your heart rate

            b.    Expand your lungs and stress your circulatory system

            c.    Oxygenate your blood efficiently

            d.    Warm and relax your muscles

6.    Walk and jog easily to the starting line.  Do a few practice starts off the starting line.  Take about 3 slow, deep breaths, exhaling all the CO₂ in your lungs (as possible).  Relax and wait for the start.  Discuss any last minute strategies with your teammates.

  RACING 

Run as a team and pack together as much as possible.  Get up in front and stay there if the pace is tolerable.  Cross Country is a team sport in which the lowest score wins, so the closer to the front you can remain, the lower the team score will be.  The tighter the back the fewer the seconds will be between the top 5 runners.  This is what wins races.  Races are decided within the first mile of a three-mile race, so force yourself to stay in contact with the pace.

After running up a hill, down a hill or turning a corner, drive the knees and pick up the pace for 20 to 30 yards or more.  This is a good way to ditch an opponent, or to catch someone ahead of you.  Remember to work hard on the hills but do not run all-out.  Try to maintain your position on the up hills.  Use your arms for leverage and spring off the ball of your feet, and drive with your knees.  When you approach the top of the hill do not stop, rather, lengthen your stride and run over the top of the hill.  Most runners will slow down as they approach the top of a hill.  As you run downhill, lengthen your stride and "open up."  Let your arms relax and help you balance as you run quickly downhill.  Lean slightly forward - do not lean backwards and "put on the breaks."  You can make up valuable time lost going uphill on the down hills.

Keep your eyes on the shoulders of runners ahead of you.  Do not watch their feet or you will fall into their stride pattern.  Be aggressive and keep your eyes and head up.

Never pass a runner slowly.  Pass with some zip!  This is a good psychology as your opponent will feel as if you were fresh and have lots of energy.  You may be just as tired as he is, but passing quickly will cause a sense of "lost-cause" in your opponent and he will tend to lag behind.  Do not slow down immediately after passing a runner.  Try to hold the new pace until you get a good lead on the runner.

Never turn around while you are racing.  The person behind you will have an advantage, as he will assume you are tiring.  Be concerned about the person in front of you.

Try to keep an even pace throughout the race.  The person who keeps the most even pace runs the faster times.  Try to hang onto a teammate or opponent and let them "pull you," especially in the last half of the race.  Be prepared to experience the "Mental Crossroads" during the last half of your race (see the section above on Mental Attitude) and train yourself to push through the pain barrier.  Prepare yourself for a fast finish and dig deep and don't let anyone out-kick you over the last 100 meters.

  WARM-DOWN 

Upon completion of your race, cheer for any of your teammates finishing behind you.  Drink a small amount of liquid and relax.  Take off your jersey and once everyone is finished begin an easy warm-down as a team.  Run easy and together, and be sure to discuss the race.  This is a very important time as a team as you evaluate the race.  Encourage those who may not have run as well as he normally does.  Praise your teammates who ran a personal best (PR), or had a fine race.  The warm-downshould last for around 10 to 20 minutes.