Cross Country Running: Racing Tips & Tricks

  • Published: 05 August 2017
  • Whether it's a 5K or a 10K, these tips should help you out on your next race!




    MY INSTAGRAM (@trahan) ►
    MY TWITTER (@rytrahan) ►
    MY SNAPCHAT ► rytrahan
  • Sport Sport

Comments • 791

  • Kipster 500
    Kipster 500  1 days back

    I ran a 5k at the Disney XC Classic this year and came 20th in the Hercules race

    • Hfain
      Hfain  3 days back

      We don't need a

      • Simon Mitchell
        Simon Mitchell  2 weeks back


        • Luis Martinez
          Luis Martinez  2 weeks back

          9:00 This is exactly like duck life😂

          • Tiktok1001 K
            Tiktok1001 K  2 weeks back

            I only drink a bottle of water a day is that bad for a cross country runner

            • Addison Reach
              Addison Reach  2 weeks back

              My cross country coach has us come to practice at 5:45am and practice. When we practice she takes us outside and just tells us to run and doesn’t give us any proper training

              • Ferny Ritzman
                Ferny Ritzman  3 weeks back

                Nothing is more exciting than beating a girl at the finish by 3 milliseconds

                • Matt Ricky
                  Matt Ricky  3 weeks back

                  His face... It's so small

                  • Yuridia Flores
                    Yuridia Flores  3 weeks back

                    Tomorrow I have a cross country meet tomorrow 😭😭😭

                    • The last day
                      The last day  3 weeks back

                      Runner: I believe
                      After Race
                      Runner: yay, i won last place

                      • TheGame CrAzE
                        TheGame CrAzE  3 weeks back

                        I had already known of your channel and watched your videos...i look up tips for CC and click on the top video... I REALIZE IT WAS YOUR CHANNEL AND I WAS VERY PROUD

                        • Luis Salazar
                          Luis Salazar  4 weeks back

                          That's kinda coincidental that I have a race today

                          • Steel Lion Productions
                            Steel Lion Productions  4 weeks back

                            GO SOUTH WINN (IOWA)

                            • Emily S
                              Emily S  4 weeks back

                              Neptune = Hydroflask sksksskkssksksksksksksk😮

                              • Mary Eagle
                                Mary Eagle  1 months back

                                My race is at 3:15pm (middle school 2 miles) so does what I eat for dinner really matter?

                              • That’s The Tea Sis
                                That’s The Tea Sis  1 months back

                                i’m a whole 100m runner who can barely even doing the 200m who’s trying middle school cross country this year💀

                                • harbee
                                  harbee  4 weeks back

                                  Damn get ready your ass is fucked you have to run like 1000m in your first meet if u a pussy so try to do the 2000m

                              • Lauryn Howell
                                Lauryn Howell  1 months back

                                I seriously thought you were going to pull out a hydro flask there

                                • Kaleid Stone
                                  Kaleid Stone  1 months back

                                  I have been sick for a couple days but I still raced today and I got 2nd girl, and took 9th overall.

                                  • Tiktok1001 K
                                    Tiktok1001 K  2 weeks back

                                    Kaleid Stone 👏🏻👏🏻👏🏻👏🏻

                                • Emma Brown
                                  Emma Brown  1 months back

                                  Thank you I have a Cross Country meet tomorrow !👍😄

                                  • brody bongaarts
                                    brody bongaarts  1 months back

                                    Sometimes I wonder why I pick this sport, and now I know. I have a mental strength and the friends and family to be there cheering for me

                                    • Eliza Chamberlain
                                      Eliza Chamberlain  1 months back

                                      Totally agree to the part about not sprinting the first couple hundred meters. I do XC and yesterday I actually had my first meet of the season. The air horn blew and everyone started sprinting (I sprinted for like 7-8 seconds then went into my running pace). About 5 minutes into it I was in 10 and we had a huge hill coming up. I blew past 7 or 8 people on the hill and last it some because the idiots decided to sprint. Anyways the whole race I was behind 2 girls and at the very last 10-20 seconds I sprinted and blew past them and ended up in second. Our fastest runner beat everyone by like 2:30, it was nuts. But anyways, moral of the story, conserve your energy and use it strategically (passing, hills, end of race, obstacles, etc.) otherwise you’ll just get tired really fast. Love the videos man 👍🏻💗

                                      • Kari FitzSimmons
                                        Kari FitzSimmons  1 months back

                                        I have a cross country meet in 3 days 😢😢 wish me luck

                                      • Brylee Doleshal
                                        Brylee Doleshal  1 months back

                                        Dude cross country is so fun but it’s soooo hard!!!!

                                        • zee
                                          zee  1 months back

                                          They say cross country helps with track which is also a reason why i'm participating.

                                          • Kristella Games
                                            Kristella Games  1 months back

                                            I'm in 7th grade girl cross country and it's hard for our warm up it's 2 miles and than we have to run 3 more. Cross country is 2 hours at my school😰

                                            • Arionna Beatty
                                              Arionna Beatty  1 months back

                                              I’m a sprinter /mid distance and I am interested in cross country any tips ?

                                              • Duke TheDog
                                                Duke TheDog  1 months back

                                                I have my first middle school XC meet tomorrow and I thing these tips helped a little so Thanks a lot.

                                                • Martha Loves
                                                  Martha Loves  1 months back

                                                  PERIOD 7:54😂

                                                  • Tessa Rae
                                                    Tessa Rae  1 months back

                                                    THANK YOU FOR MAKING THIS RYAN

                                                    • rjkmartinez 78
                                                      rjkmartinez 78  1 months back

                                                      That dude has a big fucking head

                                                      • just a gardengnome
                                                        just a gardengnome  1 months back

                                                        In 6th grade I did it and had lots of fun but in 7th grade I had anemia so I’m gonna try this year but I’m probably gonna suck I don’t do meets just practices

                                                        • Zoë Hilliard
                                                          Zoë Hilliard  1 months back

                                                          Thiccc runners unite 😂👊🏼🍑

                                                          • Zoë Hilliard
                                                            Zoë Hilliard  1 months back

                                                            I just finished a cc race and this popped up 😂

                                                            • The Supreme Donut
                                                              The Supreme Donut  1 months back

                                                              I got a 21:55 on my first xc 5k!!! Much improvement will be made.
                                                              Edit: on frosh soph as a freshman

                                                              • Isaac Quick
                                                                Isaac Quick  1 months back

                                                                The Supreme Donut ayy congrats as a freshmen i was running 22:15 and 2 years later in about a week i’m going to attempt to go sub 18, advice: train long runs and train hills, and fight that mind of yours telling you you can’t do it it helps.

                                                            • Cameron Wright
                                                              Cameron Wright  1 months back

                                                              Fun fact I’m a sprinter and I’m gonna run a 5k at flcc regionals for the bag

                                                              • ADJ9856
                                                                ADJ9856  1 months back

                                                                Feels good knowing Ryan is a TDCC fan.

                                                                • London Shiely23
                                                                  London Shiely23  1 months back

                                                                  15 minutes????????? What kind of high school do you go to? I’m on boys varsity and I run a 20:17

                                                                  • Unusual Gaming
                                                                    Unusual Gaming  1 months back

                                                                    London Shiely23 the number one guy at our meet yesterday ran 14:40 lol, one of our freshman got 17, where do you go

                                                                  • London Shiely23
                                                                    London Shiely23  1 months back

                                                                    Our top guy runs a 16:55 and he’s the best in the conferences

                                                                  • Unusual Gaming
                                                                    Unusual Gaming  1 months back

                                                                    Your varsity boys teams runs a 20:17 3 mile?

                                                                • Sugarpop Gamer
                                                                  Sugarpop Gamer  1 months back

                                                                  I have an xc meet tommorow and we have to go uphill since I'm in 7th grade we only have torun 1 mile and I'm confused why some people can't even run 1 mile

                                                                  • Mary Julia
                                                                    Mary Julia  1 months back

                                                                    One thing that helps me is like 20 minutes before the race I like to take an advil so it'll kick in when I'm running and the pain one less thing for me to worry about. You obviously still hurt but it's a dull pain and it doesn't stop you.

                                                                    • Jake Wisniewski
                                                                      Jake Wisniewski  1 months back

                                                                      Man this guy's current content isn't anything like this video.

                                                                      • Sam K
                                                                        Sam K  1 months back

                                                                        Pray for me. I have a meet the first day of school

                                                                        • R.M
                                                                          R.M  1 months back

                                                                          I'm just commenting bc the comment num is 3 6's and that's a big no no so I have come to save the comment section. You are very welcome sincerely, comment 667.

                                                                          • xo.LaDonna TV
                                                                            xo.LaDonna TV  1 months back

                                                                            I’m a sprinter who does XC for shape , blah blah I like this distant runner 💓

                                                                            • Gabriel Musungu
                                                                              Gabriel Musungu  2 months back

                                                                              Why am I just now finding this video?

                                                                              • Olivia Gianelloni
                                                                                Olivia Gianelloni  2 months back

                                                                                Racing Tips
                                                                                1. Pre-race:
                                                                                - visualize the ideal race the day before
                                                                                - drinking LOTS of water
                                                                                - eating food you regularly eat (consistency)
                                                                                - stretch, easy run
                                                                                2. Morning of Race
                                                                                - eat food 4 hours before (don’t change it up)
                                                                                - water
                                                                                - sip on energy drink
                                                                                3. Warmup
                                                                                - easy 10 minute warmup jog
                                                                                - light stretching
                                                                                - strides
                                                                                4. Racing
                                                                                - go out with a good stride (not too fast)
                                                                                - save yourself for the rest of the race
                                                                                - use aerobic system so lactate doesn’t build up
                                                                                - don’t cross over the anaerobic threshold
                                                                                - maintain your speed or get slower on hills
                                                                                - wait to hit ur mud pit till the end of the race
                                                                                5. General tips
                                                                                - start conservatively
                                                                                - pick off runners who went fast in the beginning
                                                                                - stick on shoulders of runners you want to pass no matter what
                                                                                - run comfortably in the first 1.5 miles
                                                                                - (no one ever ran their best race when feeling dead within the first half)
                                                                                6. Post Race
                                                                                - breathe
                                                                                - water
                                                                                - cool down within 10-20 minutes of race
                                                                                - jog for 10 minutes
                                                                                - refuel

                                                                              • Thistle's Gaming
                                                                                Thistle's Gaming  2 months back

                                                                                Heeeey I do cross country! :D

                                                                                • Vladimir Rosales
                                                                                  Vladimir Rosales  2 months back

                                                                                  Tomorrow is my first race as a senior and I can’t believe I’m back here watching this. I remember watching this exact video my sophomore year. Can’t believe this is it.

                                                                                  • Stopdabbingkids -.-
                                                                                    Stopdabbingkids -.-  4 weeks back

                                                                                    Vladimir Rosales I’m a 7th grade and just started cross country.

                                                                                • moiety’
                                                                                  moiety’  2 months back

                                                                                  it’s that type of year again 😛🤙🏽!

                                                                                  • Skye Gardner
                                                                                    Skye Gardner  4 weeks back

                                                                                    Yep... I have a race on Tuesday 😓

                                                                                  • Stopdabbingkids -.-
                                                                                    Stopdabbingkids -.-  4 weeks back

                                                                                    Yessir. I start practices this week. (First time doing cross country). Crazy this is I’m not a long distance runner. I’m a hardcore sprinter. Last year my 100m time was 14 seconds and it was my first time. Hopefully my time this year is 13 seconds. (I’m a girl)

                                                                                  • Ellie Iamaio
                                                                                    Ellie Iamaio  1 months back

                                                                                    @moiety’ thank you!

                                                                                  • moiety’
                                                                                    moiety’  1 months back

                                                                                    Ellie Iamaio Good luck! Have fun, and push yourself 🤙🏽

                                                                                  • Ellie Iamaio
                                                                                    Ellie Iamaio  1 months back

                                                                                    Yep! My first meet of the season in tomorrow...