Cross Country

Cross Country Season is just upon us… are you new to Cross Country?  How does it work?

Cross Country takes place outside in the country side, normally in a farmers field or some other open space.  It will take place in rain, hail, snow, beware that it is not very often that a cross country event gets called off!!

There are generally 3 rounds to all cross country events, Counties, Leinsters and All Irelands.  There are 2 days for counties, 2 days for Leinsters and 2 days for All Irelands.  One week is for Even ages (U10, 12, 14 etc) and the other is for the Odd Ages ( U9, 11, 13 etc.) We as a club encourage as many as possible to take part in the counties whether you think you are a sprinter, jumper, thrower or distance runner as cross country is very good for endurance.  On the day there is only 1 race for each person

The field will be marked out by flags outlining the course, you run with the flags normally to your left.  There will be a map of the course, indicating where the start line is and how many laps or part laps you have to run.   Start lines will be in different places around the course but the finishing chute will be in the same place for all races. 

If you are totally unsure of yourself there are also the same competitions held but at a B Level.  We as a club encourage everyone to take part in the A competition as they are held 1^st and then depending on how you get on you may or may not be eligible for the B Competition.  If this is the case then make sure you mark your diary for the B Competition and take part when they are on and get a taste for running around a field!  Also in between the counties there can be open events held by different clubs and they are open to athletes from any county or club in the country.

How does scoring works

Cross Country is both an individual and team event.  In the counties the 1^st 12 home are eligible to run in the Leinsters as an individual and also as part of the County Team.  Generally the 1^st three club teams from the Counties are entered in the Leinsters but this maybe open to some adjustments.  The same format then again takes place in the Leinsters with 1^st 12 eligible to run as individuals and also as part of a Leinster Team and run in the All Irelands.  1^st 4 County Teams and Club Teams are also eligible to take part in the All Irelands.  So a person can run as an individual and be part of 3 different teams in the All Irelands – or just be on one team or just run for themselves!

Teams scores are 1^st 4 individuals home score.  If for example KCH have 12 athletes running the Counties Under 11 they potentially could be 1^st, 2^nd and 3^rd team on the day.  So Counties is all about participation and any number of athletes can run in any race. 

Teams prizes are only in the U11 ages and upwards.  In the Counties there is an open race for all ages under this but there is no team prize but all runners will get a medal at the finish.

The Race

It is a good idea to be at the course 45 mins or more ahead of time to allow for parking and to warm up before your race.  Some courses you may have to walk a little distance to get to the actual course.  Walk/Jog the course with your team mates or coach, you will find the start line and then get to know what the course is like (Hills, tight corners, mucky/wet patches).   Listen to your coach as they will give you an idea of what to be aware of while running.

Two places in the race you need to be cautious of. 

The start can be a little overwhelming for a 1^st timer as everyone just lines across the start line and run at the one time.  Some people will go off very fast and others slower so go with whichever suits you.  Just be careful as it can be a little hard to get your footing in those 1^st 100metres and there can be some shoving and pushing but it all settles down and everyone gets into their own pace. So settle into the race and then run your best over the distance.

The finishing chute – everyone runs into the chute at the end as all runners’ names will be taken at the end and their finishing position recorded so that scores can be calculated for the team results.  It is good practice to finish as strong as you can and when you are about 2/3 strides out from the chute put your hands out a little bit wide of your body to prevent anyone behind you getting into the chute ahead of you.

What do I need to bring on a Cross Country Day & What to Expect

As you are only running in 1 race once you are finished and you are warmed down you are free to go, you can of course stay on to support other athletes running.  The younger races are quite short and are run off quite quickly and don’t take too long, but just because you may not be out all day make sure you are prepared for the outdoors, a field and the elements of autumn and winter. There will not be stands/clubhouses to stay in out of the weather so you will get wet if the day is wet.  Therefore it is important that you are prepared and then it will be a very enjoyable day

1. KCH Singlet and Black Shorts – Body warmer underneath if particularly cold/wet
2. If wearing spikes put in longer spikes than what you use on the track if you don’t have spikes don’t worry about it yet either
3. Don’t go to a cross country without a Coat/Hat/Old Footwear/Rain Gear/Gloves in the car. The sight of wellies on young and old is also a very common sight!
4. Packed lunch or snacks depending on the distance you are travelling to the event. Hot choc/Soup in a flask if a particularly cold day for after your race.
5. Plastic Bag to put wet clothes/shoes into or to keep dry clothes dry!!
6. Full change of clothes (just in case) but most importantly a change of socks.
7. Be prepared that the owner of the field may have had animals in the field not too long before the event
8. Grass will more than likely be longer than your garden so be prepared.
9. Your own toilet paper! Portaloos are the common WC and are often out of this product.
10. There will be a charge on the gate for athletes ( Counties) and supporters so have money on you. ( Entries to Leinster and All Ireland are paid by the club so athletes don’t pay at those events only the supporters)

If you have all of the above in your car on a day of a cross country, you won’t go too far wrong.  You may need all of the above on the day or very few, it all depends on the weather and the condition of the course.