Tactics and Strategies in Distance Racing

Cross Country

Tactics and strategies is one of the most overlooked factors of distance racing. Sound tactics and strategies play an integral part in the ultimate success or failure of an athlete on a given day.

I. Planning:

A. Knowledge of the Course - Knowledge of the characteristics of a specific course is vital in the planning for the race. Examples: Ground surface, location of hills and flats, blind corners, nature of the start, body of the course, visibility of the finish, etc.

B. Race Plan

  1. Element of Surprise - Knowledge of the course enables both coach and athletes to then plan for the element of surprise. Examples: early team lead, conservative team start, team surge in the middle, etc.
  2. Alternate Plan - If the opponents deal out an unexpected move, it is then necessary to discard one's original plan and intelligently respond. The response may be one of change, or the best option may be to maintain one's original approach.
  3. Number of Races on Course - Cross country courses are usually the setting for several races on a given day. Especially if the weather is wet, the number of races prior to one's won contest will influence the choice of shoes and strategy.
  4. Starting Procedures - There are various starting procedures for cross country races. Not all are consistent. There is no excuse for being unaware of the specific procedures for the start in question.
  5. Knowledge of Opposition - Knowing the strength and weaknesses on one's opposition, both as individuals and as a team, can be valuable in determining one's race plan.
  6. Location of Restrooms - A good way to avoid unnecessary anxiety.
  7. Equipment - Diddy bag - each athlete should have her/his own bag with a minimum of the following items:
    • Plastic bag for wet shoes an/or clothes
    • extra shoe laces
    • athletic tape
    • band-aids
    • lubricant
    • extra shocks
    • extra t-shirt
    • rain gear
    • varieties or racing shoes
    • various lengths of racing spikes
    • spike wrench
    Having these articles readily available can help avoid both inconvenience and even panic. Secured Shoe Laces - Shoe lace loops should be tucked in to insure that shoes will not come untied during the race.

II. Racing

A. Start - At the end of the first quarter mile, a competitive goal should be for one's team to be in the top third of the field.

  1. Feet Under Body - The runner's feet must be kept under the center of gravity to avoid becoming entangled with other's feet.
  2. Elbows Out - Elbow extended a slight distance out will provide greater balance in an often crowded start and will create some space for movement. They will not be extended in a malicious manner, but rather to insure the individual's safe start.
  3. Front Runners Protected - In the starting line box, the team's pack runners should assume positions on each side and in front of the box while the team's anticipated front runners are placed in the middle.

B. Body of the Race - If the team plan is to win, then the team's lead runners should be within contact of the leaders at the mid-point of the race.

  1. Visibility of Teammates - Pack runners should maintain sight of their team members throughout the race. An awareness of proximity to opponents is also vital. The combination of the two provides a perspective on the contest that shows each runner if the team's plan is being successfully executed, and if not, what adjustments are necessary.
  2. Running Over Hills - A key to great cross country running is the ability to pour it on at the top of a hill. The pace should be steady while progressing up the hill, with the real attack coming at the top and on the downside when opponents have often settled into a recovery from a gallant charge up the incline.
  3. Pace Changes - Pace changes should occur at the following locations:
    • Blind Corners - When out of sight around a corner that blocks the view from behind, a quickened pace will gain distance from one's followers
    • Blind Hills - Same idea as above
    • Final Stages of the Race - Surges from the mid point of the race and beyond are especially effective because of fatigue in all runners. A surge at this point in the race is discouraging to the opposition, and more ground can be gained here than earlier in the race.
  4. Alertness:
    • Proximity to Opposition - An athlete's mind must stay occupied with many pertinent factors throughout the entire race. He/she must be aware of the opponents' positions individually and as a team.
    • Proximity to Finish - Knowledge of the finish is insured by using team warmup to this end. Each athlete should have the chance to approach the finish several times in warmup to create a familiarity with its features.
    • Focus on the Plan - Having a plan and concentrating on that plan throughout the race creates a sense of calm an purpose. Without it, panic or random tactics are likely to occur.

C. Finish - Goals for the finish include: (1)Plan to start finish kick before the opposition does. (2)Determine number of runners to try to pass in the last quarter mile. (3)Establish principle of not being passed in the last quarter mile.

Characteristics of the Finish - Physical characteristics of the last 400 meters of a race can affect the whole race strategy. If the finish is up a hill, an athlete's speed probably won't be the asset that his/her strength would be. However, speed is of great benefit to the competitor if the last stretch to the finish is either flat or downhill. Other considerations are whether or not the finish is a narrow channel or a wide open expanse. Visibility of the finish from a considerable distance out is another influential factor. The actual finish line in the finish chute is not always placed at the same point. It is the meet management's prerogative to place it where they choose. Therefor, it is the responsibility of each runner to now the exact position of the line, and then run beyond it.

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