What to Expect on Race Day: A Guide for First-Time Cross Country Runners

There is no better feeling than crossing that finish line at a first cross country meet. There is also nothing like the thrill and anticipation at the starting line. Race day is an exciting yet nerve-wracking experience, especially if it’s the first time the runner is competing.

After putting in the training, the time has finally arrived to showcase what the athlete is made of. Being physically prepared doesn’t mean it’s easy to calm the mind. But knowing what to expect can help calm those race-day jitters and set you up for success.

This guide will walk runners through what to expect on race day, from arrival to the starting line, and offer practical tips to make a first cross country meet a success.

What To Expect

• Even all day meets can seem to go fast for athletes. Try to stay present and enjoy the moment!
• Not every race is a PR. The first meet should be a positive starting point, with the athlete able to get their feet wet and set goals and intentions for future meets.
• Some meets may not have aid stations or snack stands. Always bring enough water and a post-race snack.
• Weather is always a factor. Train in all types of weather to be better prepared for rain, wind, heat, or cooler temperatures. Then plan accordingly.

Pre-Race Prep

Preparation begins before arriving at the race. Lay out race clothes and sneakers, and pack a gym bag with everything needed the night before. Eat a well-balanced, dinner rich in carbs to fuel your muscles for the big day.

Get a good night’s sleep before the meet to feel rested and focused.

On race day morning, stick to a familiar breakfast like oatmeal or a banana with peanut butter. Avoid anything too heavy or new that could upset your stomach.

Arrival and Check-In

On race day, aim to arrive at least an hour to 90 minutes before the race begins. This will give you time to find your coach and team, check in if needed, and pick up your race bib if you haven’t already.  

Beginner tip: Race bibs should be pinned securely to the front of the shirt, and is used for timing.

After getting settled, familiarize yourself with the course, and get any last-minute instructions from your coach.

Take a few minutes to look around the race area. Many races provide a course map that shows the layout, including the start, key turns, any hills, and the finish line. Understanding the terrain ahead of time can help mentally prepare for tricky sections of the course. The best tip is to run the course before the meet if possible to gain confidence for race day.

Warm-Up Routine

With plenty of time before heading to the starting line, it’s crucial to get a proper warm-up in. This ensures the athlete is ready to work without risking an injury. Start with some light jogging to get your heart rate up and muscles loosened. Then, incorporate dynamic stretches such as leg swings, high knees, and lunges to activate key muscle groups. Depending on how long you have before the race, you can do a few strides—short bursts of running at race pace—to get your body ready for the effort ahead.

A warm-up should last about 15 to 20 minutes and should leave you feeling limber and energized, not exhausted. Stay hydrated during this time, but avoid drinking too much water right before the race to prevent stomach discomfort.

To The Starting Line

As the race draws near, the energy around the starting line will intensify. Now is the time to stay calm and focused. When the race officials call runners to the starting area, position yourself in the right spot based on your pace. Faster runners usually line up at the front, while slower runners should stay toward the back to avoid being bumped or elbowed in the pack. If all runners are in a straight line, don’t let the competitors set the pace early on. Hold back to reserve energy.

Don’t get caught up in the rush and excitement—stick to your race plan and settle into your pace quickly.

During the Race

Cross country courses vary, but most involve a mix of grass, dirt, and sometimes gravel, with different elevations like hills and flat sections. Pace yourself according to the course and your training. Uphill sections can be tough but focus on maintaining effort rather than speed. On downhill stretches, let gravity help carry you but be mindful of your footing.

Remember, your race is your own. It’s easy to get distracted by other runners, but focusing on pace and rhythm will help you perform your best. If you feel tired, concentrate on breathing and form. Repeating a positive mantra can work as well.

The Finish Line

With the final stretch in sight, now is the time to make a move. Kick into a higher gear if possible. Expect cheering from teammates, coaches, and spectators, which provides that extra boost of energy.

After crossing the finish line, keep moving for a minute or two to cool down, then catch your breath. Don’t stop abruptly, as your body needs time to adjust after the intense effort. Afterward, grab some water and walk around to prevent your muscles from cramping.

Post-Race Cool Down

After the race, a proper cool down is essential to help your body recover. Hang around to cheer on teammates, then start a proper cool down. Jog or walk for a few minutes and then stretch to release any tension.

Enjoy The Atmosphere

After racing, stick around to watch other races, bond with teammates, or make new friends. While running is a solo activity, there is a positive comradeship among athletes that makes the experience of running cross country that much more rewarding.

Final Thoughts

The first cross country race can feel overwhelming, but with preparation and the right mindset, it is also rewarding. Remember to enjoy the experience, and don’t worry if everything doesn’t go perfectly—each race is a learning opportunity.