How XC Can Help You Improve Athletically

It’s rare that you come across someone who truly loves running for what it is. But there needs to be more open-mindedness and optimism about its pros, instead of obsession over the cons. I hope this article can help readers see the silver lining of doing cross country. 

Mindset and Stamina 

First things first… running long-distance is, ultimately, a mental game. You need to go into a cross-country practice or even just a pleasant stroll with the proper mindset. If you arrive with a bad attitude and keep making excuses for not doing your very best, this can prolong further improvement. Don’t keep telling yourself, “I can’t do it, this is too hard.” Instead, make little mental goals for yourself as you run. For instance, “I won’t stop until I get to that bench.” When you make it to the bench, maybe you’ll still have a little left in the tank, and you can use it to sprint to the twisty tree. That’s called stamina - pushing through even when that little voice inside your head tells you to stop, and that you can’t do it, and that it’s too hard. 

Strengthening Yourself 

Obviously, running takes a physical toll, especially when it's done in long-distance increments. Sure, you will probably feel sore for the next two or so days after a mile (or two, or three), but that’s simply the sign of your legs building muscle. This will make you stronger, allowing you to, with the help of a good mindset and eating/drinking habits, go farther and faster than before. You’ll look stronger, too, and in many people, leaner as well. 

Pacing Your Breath 

Breathing is essential to life, and when you’re competing in a strenuous sport, it becomes even more vital. As you run, your heart pumps faster, which means that it’s circulating blood at a quicker rate. Your blood needs oxygen, so your lungs adjust and try to take in the air around you as quickly as possible. This makes for a more rapid pace of breathing, which can overwhelm you into thinking that you’re hyperventilating and possibly lead to faintness. If you can learn to take deep breaths through your mouth and nose in unison (I know it sounds weird, but just try it!) as you run, you can avoid this panicky feeling that brings competitors to a halt. Stopping suddenly after a sprint is also considered unsafe for your heart, so if you must take a break, let it be a gradual slowdown. 

Succeeding in Other Sports 

SGA now provides a variety of sports. From baseball to basketball, flag football to soccer, all of them consist of a good measure of full-on sprinting. Doing cross country can help you improve in your overall skill and team contribution in what you play. You’d be surprised to find how much more energy you still have after the first half of a volleyball game, and/or whatever happened to your feeling of being out of breath after swimming two laps. So, whether you’re able to turn a double into a triple or make touchdowns look like a piece of cake, you can thank long-distance running for it.

Feeling Good About Yourself 

Everyone longs for the feeling of success. Making an A on a test after studying hard all week, and tacking on hours to your BETA club sheet are both examples of accomplishment. Another is completing the task that most people loathe: running a 3K or a 5K, depending on whether you're a middle or high schooler. So, put your negative opinions behind you, and be persuaded by the silver lining that I’ve provided for you! We’d love to have you (new and returning runners) on our 2026 cross country team!

Learn more about SGA's XC team here: https://www.scholarsguildacademy.org/crosscountry.