Cross Country Running Tips No One Talks About

[@TheAthleteSpecial]

Thanks again to Harry’s! Click here harrys.com/athletespecial to redeem your Trial Set for just $5!

[@sahu]

One of the best mind games advice I got for XC was if you are running just ahead of someone anytime you make a turn and you are out of sight for a couple of seconds throw in a quick burst 3-5 steps. When your competitor comes around that turn and sees that 1-2 meter lead open to 5-7 meter lead it will be dejecting.

[@georgiapeach9146]

As a person with a race today, thank you

[@sahu]

@@georgiapeach9146 good luck and have fun.

[@georgiapeach9146]

@@sahu Thank you! I ended up PRing!

[@dakcraw]

got a race today, this helped me a little thanks

[@sahu]

@@dakcraw glad it helped.

[@brooklyn.53]

My coach always told me to remember that everyone is running in the same elements. Rain, snow, hills, mud, etc., and some people will give up because of that, which is good for you! He also told me, that when you start really hurting at 1.5-2mi, everyone else is also hurting. You have to use these to your advantage

[@asherwiggin6456]

My coach always said stuff like that too but since we were in southeast Texas it was always about the heat. We would have races in 100°+ weather.

[@maddoxmalloy_08]

It’s all mental.

[@Thomasvargasgdl]

@@asherwiggin6456same

[@gregoryluna535]

Most high school runners go out too fast and run positive splits. I did alright with conservative starts but there were a few races where I got sucked along with a hot pace and suffered like everybody else.

[@MR-wh5wp]

Agree. I always was towards the back in the first 200m then ended up finishing top 7 at state and went to Nationals. Once you have spiked your heart rate and struggling to breathe in the first 1min, it's hard to come home strong

[@LDS..]

I start more conservative, but a positive split isn’t always bad when you have to get out fast to chase the person you have too. I completely agree though from me seeing freshman on my team run mile PRs for their first mile 😂

[@jackpazin6159]

Most people take the first 200 faster than I can run for an all out 200. I’ve just accepted that and ignore them.

[@evanfopma]

​@LDS.. well I might run mile pre for my first mile, but also I rarely run miles and my miles are terrible lol

[@LDS..]

@@evanfopma fair enough, that makes sense

[@Jacob_the_Stinky]

One thing my coach told me before he stopped coaching was “You have to be willing to push through the pain in order to achieve something great” And every time I think of this quote I always push through the pain and I feel so much better afterwards (mentally) because I know that I gave it my all and I ran a good time because I ran a hard race

[@biscuitcutestdogever813]

My coach always says "Shut up and take the pain", and it works every time

[@andreassphiwobiko646]

I believe as a coach pain develop any athlete.

[@LDS..]

I finally got over worrying about pace, and once I did PRs came with it. All you have to do is race, times come when you race well

[@nickname1964]

I started to just race and not worry about time and most of my times this season have been between 16:39 and 17:06 but I haven’t finished lower then 3rd. The only race below a 16:39 was a 16:10 and I got 2nd but it was a really fast course.

[@Salsabro.]

my freshman brother ran 17:20 bc of this, thank you so much!! I do 3k's and I am 3rd on the team :D

[@mattmitchel1877]

I appreciate this man. I got a meet with 230 schools tomorrow, and it was rated as the toughest course in New Jersey. These points definitively will help me out pre and post race. Thank you.

[@Lucindana07]

How’d it go?

[@Kn0wl3dge]

Holmdel?

[@asianethan487]

The beginning part of holmdel lmao

[@Kn0wl3dge]

@@asianethan487 the roller coasters 👎👎👎

[@dragonan3159]

@@asianethan487 Istg the starting hill feels harder than the actual bowl sometimes

[@emegvf]

I used to feel incredibly sick on game day. I was all jittery and had lots of nerves and it made me feel awful. I would end up performing badly and it upset me. But when I started to realise that the sick feeling I was having was all the adrenaline in my system and it would go away as soon as I started playing, my games started to go a lot better. Like you said it’s your body preparing for war. If you try and shift your mindset from “I don’t feel good so I won’t perform good and I’m super nervous” to “I can feel the adrenaline and I can’t wait to get going so I can channel this feeling somewhere” things will start to go a lot better and you’ll have way more fun.

[@Vo2maxProductions]

If you're an "800m guy" like Spence you can handle a fast first 200m-400m (which could be like a 30 sec 200m or a 65 for 400m). "Pure distance guys" without raw anaerobic and raw speed can destroy their race by making the first 60 sec too fast and flooding themselves with lactate. If it's a 5km or 8km xc race you should have plenty of time to pass people. My strategy was always to work the middle or 2nd mile when people slow down/lag and save any "sprint" you have for the finishing kick! When I ran NCAA DI XC Nationals the lead pack split the first 800m in like 2:05 (for a 10km!). I was buried back in like 180th place going out in like 2:15 for the first 800m...but if you are disciplined and well trained you can mow people down in the middle of the race. I wasn't quite All American in XC, but I passed 100 guys during the race.

[@TheAthleteSpecial]

Who's got a race coming up?

[@4milk4life33]

2 week’s 😁

[@Haroon-dz2xk]

2 days away!!!🎉

[@Casual2349]

here, in 4 days

[@albinomayomonkey2544]

Watched this right after my last race of the season😔

[@Bl00d_R3d]

Last race tomorrow

[@jackruns07]

Watching this 2 days out from a flat course race. Gonna be a nice quick one. Thanks Spencer

[@loganr8277]

Same here 2 days out

[@elise7650]

mine is tomorrow now 😅 good luck!

[@PixieMeat_444]

Mines tomorrow! Good luck let me know how it goes for yall

[@loganr8277]

@@PixieMeat_444 YO I PR'd by 48 seconds with a 15:32 and broke my schools 29 year old record by 5 seconds

[@PixieMeat_444]

@@loganr8277 WOAH! a dude! Good job I just finished racing a few hours ago. I tripped in mud 💀💀 Glad it went well for you though that’s fantastic!!!

[@adelineesmee7191]

I improved my time by 3 minutes, I wasn’t last, and I beat the girl that kept passing me. This was so helpful!!! I appreciate it!

[@kikicat6120]

This helped me so much! This is my first time doing cross country in middle school I went from 15 minute miles to 14 minute 1.6 miles! I know it doesn’t seem like much but it’s improvement!

[@salamanders_rule9053]

Softmore year my pr was 26 something this year I just ran my 3rd race and got 22:42

[@salamanders_rule9053]

For a 5k

[@snehalkhandkar6992]

Nice

[@SonicLover47]

Ran 27:09 first race as a hs freshman and just raced 21:41 half way through sophomore year.

[@baileyleonard9777]

As a former xc runner and current xc coach I love this video. I know what I want to say to my athletes but I couldn't put it in words, but I love the way you put things!

[@TeeBean]

Funnily enough, I am watching this video the day before my cross country race against another school and this got recommended to me. Thanks for the advice!

[@jxqnic3366]

Commenting this the day before my last high school league championship race. This video has quickly become a large part of my prerace rhythm lol.

[@isaacholtan665]

It’s the night before my XC meet I’m a freshman in high school and this I just what I need, Thanks

[@PenguinosSTEMCorner27]

Adding to what you said in the end of the video, my coach always says to have a short term memory in cross. If you have a bad race just move onto the next one. He always reminds us of our work ethic, and how our race is coming soon if we just keep working.

[@AustinBernhagen-j3y]

I am in 8th grade a team the start of my season and this helped a lot I got a 14 minute 2 mile

[@ethanstauffer9905]

As my coach always says, “last mile, best mile”

[@GunslingerGaming23]

I just started my second season of cross country and I’m shooting for 16-17 minutes for two miles. Thanks for the tips. Also last year I was doing it just to stay healthy but I’m starting to truly enjoy it and become closer to my team.

[@joshuathompson9346]

I got a big race tomorrow, I’ve been trying all season to get a sub 17:00, I’m at 17:32 right now, and this video makes me feel better.

[@AMostlyFunctionalJess]

About to go into my first cross country season since school (I'm 29, just doing my local county XC league here in the UK) and this was actually really helpful. It'll be very different to the trail and fell racing I'm used to and a 10 year gap means my memories of XC are a bit hazy 😂 Great tips!

[@dylanneedshelp]

Spencer, these videos have been very inspirational and you have been a guy that has helped me in many ways, good job and thanks for the great vids

[@pbryant07]

just had a bad race today but then this randomly popped up and this is going to help so much! my coach wants me in the 19min this year and I run a 21min but today I ran a really bad time at 24min but now I think I’m going to do better

[@bentprogamingyt]

HOW DID YOU KNOW MY CROSS COUNTRY WAS TOMMOROW! Thanks for the tips on my division cross country!

[@soccerqueen971]

my xc season is about to start. this really helped thanks ❤

[@edwardaustin6410]

Favourite parkrun is of course Chester where I have volunteered 200+ times. Last week I was visiting friends and managed a PB of 20:10 at Clumber Park with an age graded score of 78.84% all with my 60th birthday less than a month away! Great video as always and I’ve never known what the age graded scores meant until I saw this - thanks.

[@Salsabro.]

dam 20:10 as a 60 yr old, also happy birthday!!

[@edwardaustin6410]

@@Salsabro. thanks so much, I then bettered my 5k time to 19:52 just over a week later. First ever sub20 and 60 in a week.

[@adamd6767]

Wish I had this content back when I was running XC in high school!

[@lukecollinsrunning]

I’m going into college XC and this was very helpful. Also I loved that Mario cart clip 😂

[@ENDURENTZ]

I have a race today lol. Thanks for the tips, you can never learn too much.

[@AbeG-h7z]

Got a race tmmr, in middle school so a 2 mile, should get the win pretty easily, just trying to pr at about 10:40, I love all of Spencer’s content and hopefully this’ll hep

[@Rinshiga]

Bro gonna be a MONSTER in high school

[@EthanElkorr]

I have three xc races this week had one yesterday one tomarrow and one saterday. I love the tips you gave in this video

[@qigong1001]

Good luck!!

[@EthanElkorr]

Thaknks!@@qigong1001

[@charliespahn9121]

I had my first High School XC meet earlier today, and saw this video afterwards. It was chilly course and I cannot emphasize enough about how much the “cruise control up the hill and then push at the crest” strategy works.

[@thelostandlongforgotten.1287]

watching this before our final race tomorrow, will diffidently use these tips for the race. thanks! Something I've found out (I'm sure many people have done this) but try and keep a rhythm with your breathing, it makes it a lot less stressful when running.

[@OlesyaShafirina]

I’m in middle school XC and I have my championship tomorrow, thanks for the tips!

[@WyattAnderson-v7w]

Thanks for the tips I run 3ks and 4ks for my middle school team and local team

[@lindseycannon3249]

I am watching this the day before my biggest race of the year!

[@mmmsaltyy]

LMAO I’m literally watching this the day of my XC meet 😭

[@arthurw1096]

I’m running great American xc festival tmr good timing

[@Kodiakbrownbear1]

I’ve learned from my first high school year of cross country is it’s almost all a mental thing

[@kateriicat]

I’m watching this the morning of my cross country race 😂 Wish me luck ❤

[@WilliamGraham-37]

My regional xc is tomorrow and last year I came 8th missing out my 2 spots

[@Veldaiton]

Watching this because I’m doing cross country for the first time to improve my soccer

[@cartoonsingular]

I have a race in 3 days and it's the BIGGEST one all year. Best timing ever!!!

[@Natasha-x9b]

I love how all these comments are genuine

[@ItsSunflowerplayzz]

Thanks for this, i legit have a race this morning. it REALLY helped tysmm!

[@charliebell5073]

As a coach for 25 years, I appreciate your experience and the advice you give about the mental side of racing. I wish, however, that you'd said more about preparation - both mental and physical - from the time you arrive at a meet to the time the gun goes off. What you think and do during the course tour and warm-up can be crucial to tuning your mind as well as your body before the start of the race. Perhaps in another video...

[@NateGray-mb6fn]

States is this week and had to watch something about XC

[@blifnorf2793]

You posted this video a day after I got a pr in the 5k, almost good timing but i still have a couple races this season

[@aydenshonk]

Time?

[@blifnorf2793]

@@aydenshonk 17:15

[@aydenshonk]

@@blifnorf2793Nice time, congrats!

[@blifnorf2793]

@@aydenshonkthanks!

[@pentguin372]

The largest issue I’ve had in varsity cross country is confidence. I can’t stop myself from seeing everyone in the front pack continue to go hold their starting pace during the rest of the race

[@trainwellracewell]

Looked like footage from Lehigh University in Bethlehem, PA. I ran a Masters Club National XC race there in 2014

[@lelebleu]

I’m running tomorrow and thank you I got to cites

[@KadynBarton]

I signed up for XC at 1 pm today for jh, and here we are.

[@alaskanboyos1850]

THE GOAT, love these man

[@EJKon-o8z]

My big thing is find a pack that makes you feel like you’re going anywhere from about 85-90 percent so that you’ll have a lot to finish. I run about 5:35 for the first 2 but am able to run about 5:10 for the last mile and it really helps.

[@Raneter]

It’s the morning of my cross country race, been sick recently and my sore throat is coming back but I’m gonna hope that I’m fine

[@lcbtcethada3957]

FANTASTIC VIDEO to show young competitors. Thank you 👍

[@Sebby-dh3uj]

I have a XC race tomorrow so good timing

[@CarnageRemixes]

When I started XC last year (8th grade) my race times were like 25 minutes for 2 miles. If I remember correctly, my 4th or 5th race I had just managed to cut it down to around 20:30. I had no idea how it happened, but the weather was really nice that day, so that might have been it. My current (pre-HS) record time is 19:58 I think. This stuff is for sure gonna help with my next 4 years doing this sport.

[@HerrinRuns24]

Love the video my strategy is it is a hill course I try to beat people on the hill and I also try to stay in the front but let the others push them self’s too much to where they push too hard and then I pass them I tried your strategy and I did better and I got a higher place thanks

[@nathansimon08]

This helped alot, i have a highschool race tomorrow in Lyman CT and ive been a bit stressed

[@simpletruth5224]

Nice job Xcountry, like most sports, is so mental

[@elsbethmcstay7469]

I am watching this at 6am before my cross country race

[@amadif1793]

Nice video... watching this the night before a race!

[@Blaze16159]

I’m watching this 4 days before my conference championship with the chance to bring home my school’ first championship. As I am a senior this will be my last race I’ll update Saturday

[@Λουκας-345]

I am watching This the day before my race 😂

[@Zara_irish4life]

i watched this video the day after my race lol

[@MannyH2027]

I’m running my first xc meet I’ve only done track and basketball and in track I ran 5 : 45 1600m which isn’t good but isn’t terrible but I’m trying to get top 20 this meet hopefully

[@MannyH2027]

Update I 52nd in my first meet 26th in 2nd meet 3rd meet I got 26 and I js finished my 4th idk what I got

[@Dylan4MVP]

Pre state meet in 2 days🤙🤙🤙trying to go sub 17. Florida XC

[@chunkysquirle7633]

Just had my last race of the year 2 days ago. Wish I would have seen this earlier 😢

[@tylersmith2738]

Wait omg that Leigh race was so close to where I live, I was just at Paul Short last weekend

[@realvalenciaa]

Literally right b4 my tryouts

[@8bitgdhaxz]

Lets see if this helps before my last cross country race of highschool

[@WWH_develoments]

Thanks improved by 3 minutes on my meet after watching this video.

[@sabastienvahid2130]

Watching this the day before a big invitational!!!

[@Simplicity711]

With eating what I like to do is pasta two days before the race and then the night before the race get that protein (grilled chicken, steak, that sort of thing). Also ensure you get hydrated. Almost all of my races my mouth gets so dry because I don’t hydrate properly 😅

[@tommoore3292]

I might take you advice of lettin go a bit food wise day before a race 😂 your saying have that slice of cake or pizza? I think im too strict thinking that its going to make me feel sluggish n heavy on the start line

[@HannahLong856]

I’m watching dis before west regionals (MS Girls) dis is my last race of da season

[@VNMSurge]

Watching this a day before our regionals

[@pebsiburbger]

Just ran a race and then saw this! 😂

[@paxundpeace9970]

A gel with coffine is often a good kick. Be sure to be used to it in Training.

[@paxundpeace9970]

It is important not to worry to much about the day or night before the race everybody is nervous. Better work on getting in plenty of carbs in the week before. Whole grain pasta with bolognese is great. Get the sleep the week before make sure that this is well.

[@alexarcherman]

Race tomorrow!

[@Macwood94]

A great and simple thing to do halfway through a race is to simply smile. It sounds silly but I tell my athletes to smile and they do visibly go faster afterwards.

[@ItsVixinity]

hey everyone. i’m 13 and this is my 2nd year of doing cross country. my best time for 2 miles is 15:15 which i’m not sure is good or not but if y’all have any tips please share them with me.

[@Hyah-td3jd]

Thanks for the tips!

[@drewdunlap9116]

Thx to this video, I ended the season with a lifetime PR of 18:40 (website says 44 but there’s often a small margin of error of about a couple seconds) I ran my best season this year and I can’t wait for my final senior year next year where I think I’ll be able to break 17s if I really try and train for it.

[@ifyousayso4557]

That's what I'm trying to force senior year also

[@CanabAhmed-mv9lr]

Wish me luck tomorrow is my cross country 🙏

[@Jacob_the_Stinky]

Another thing about these mind games, you have to be willing to run harder in the race when it’s hard to run. After that hill, everyone else will be thinking “I’m so tired. I can slow down on the down hill and catch my breath.” But you have to think differently and push harder than them while they are going easier. When they see you going faster than them on the uphill AND the downhill AND the flat after the downhill, they will think you are a different breed of human. That is when you show how mentally tough you are.

[@xavierrivest1756]

My cross contry is in two days 💪

[@zackbritton1239]

Have you ever heard the song "White Horse" by Chris Stapleton? If not, I would highly recommend listening to it .

[@GreyDemetrius]

This is before my race❤

[@Merrickruns]

Yeah im watching before my race

[@Kensingtondior]

I’m watching this right before my xc race mine at are at at 2:30 and it’s currently 1:30

[@milesmalloy372]

Yes bro 10:00 pm before Paul short tomorrow 😂😭

[@HdjjfJakjfhs-rf1kr]

U literally called me out immediately in the video haha 😂

[@lukehughes3963]

I got a race tomorrow thanks

[@YoungBloodOutdoors14]

my race is tomorrow at mundy park its my 4th race in my entire life and hope i can do better than last race with 18min and 13sec