While cross country is often perceived as an individual sport, the team aspect plays a crucial role in both performance and enjoyment. Effective teamwork can provide physical and mental advantages that can significantly impact race outcomes. This article explores strategies for leveraging your teammates to enhance both individual and team performance in cross country races.
The Power of the Pack: Physical Benefits of Teamwork
Running with teammates during a race can offer several physical advantages:
1. Drafting
Running directly behind a teammate can reduce wind resistance, potentially saving energy. A study in the Journal of Sports Sciences found that runners could reduce their oxygen consumption by up to 6% when drafting behind another runner [1]. While this effect is more pronounced in track or road races, it can still be beneficial in cross country, especially on windy days.
Strategy: Take turns leading the pack, rotating every 400-800 meters to share the workload.
2. Pacing
Teammates can help each other maintain a consistent pace. Research in the International Journal of Sports Physiology and Performance has shown that runners are better at maintaining their goal pace when running in a group compared to running alone [2].
Strategy: Designate a “pace leader” for each race based on current fitness levels and race goals.
3. Course Navigation
In cross country, course knowledge can be a significant advantage. Teammates can work together to navigate tricky sections of the course more efficiently.
Strategy: During course walk-throughs, discuss and plan how to approach different sections as a team.
Mental Strength in Numbers: Psychological Benefits of Teamwork
The mental aspects of teamwork in cross country racing are equally important:
1. Motivation and Accountability
Knowing your teammates are counting on you can provide extra motivation during tough parts of the race. A study in the Journal of Sport and Exercise Psychology found that athletes’ motivation and effort increased when they felt a sense of team cohesion [3].
Strategy: Set team goals in addition to individual goals, and discuss them before the race.
2. Positive Reinforcement
Encouragement from teammates during a race can boost morale and performance. Research in the Psychology of Sport and Exercise journal has shown that positive verbal encouragement can increase athletes’ effort and performance [4].
Strategy: Develop a system of short, encouraging phrases to use when passing teammates during a race.
3. Shared Experience
The shared challenge of a tough race can strengthen team bonds. This can lead to improved team cohesion, which has been linked to better performance in subsequent races [5].
Strategy: Plan post-race team debriefs to discuss the shared experience and learn from each other.
Practical Teamwork Strategies for Race Day
Here are some specific strategies to implement on race day:
1. The “Move Up” Strategy
In this strategy, teammates work together to gradually move up through the field during the race.
How it works:
- Start conservatively as a group.
- Every 400-800 meters, the last runner in the group moves to the front.
- This runner then slightly increases the pace, pulling the group forward.
- Repeat throughout the race.
This strategy can help maintain focus and provide regular surges to move up in the field.
2. The “Rabbit” Strategy
This involves one teammate setting a fast early pace to help position the team well from the start.
How it works:
- One runner (usually the team’s fastest starter) goes out hard from the gun.
- Other team members use this fast start to get good position without expending as much energy.
- The “rabbit” then settles into their race pace, potentially falling back through the team.
This strategy can be particularly effective in large races where a good start is crucial.
3. The “Anchor” Strategy
This strategy involves your strongest runner positioning themselves at the back of the team group.
How it works:
- The team’s strongest runner stays at the back of the group for most of the race.
- They provide encouragement and help maintain pace for struggling teammates.
- In the final stages, they move through the group, potentially pulling teammates along.
This can help ensure that the team stays together and finishes strong.
Training for Teamwork
Effective race day teamwork starts with proper training:
1. Group Workouts
Incorporate team-based workouts into your training plan. These could include:
- Pack runs at race pace
- Relay-style interval workouts
- Hill repeats where teammates encourage each other
2. Team Goal Setting
Regular team meetings to set and review goals can improve team cohesion and provide shared motivation.
3. Visualization Exercises
Practice visualizing successful team races. A study in the Journal of Applied Sport Psychology found that team-based visualization exercises improved team performance [6].
Overcoming Challenges in Team Racing
While teamwork can provide numerous benefits, it’s not without challenges:
1. Differing Abilities
Not all teammates will be at the same fitness level.
Strategy: Create sub-groups within the team based on current fitness and race goals.
2. Individual vs. Team Goals
Sometimes individual and team goals may conflict.
Strategy: Discuss these potential conflicts openly as a team and create race plans that balance both individual and team needs.
3. Overreliance on Teammates
While teamwork is beneficial, each runner needs to be prepared to race independently if needed.
Strategy: Practice both team and individual racing strategies in training and less important races.
Case Study: Successful Team Strategies in Action
The importance of teamwork in cross country is exemplified by the success of the Newbury Park High School boys cross country team. In 2019 and 2020, they won the Nike Cross Nationals championship with remarkably low team scores.
Their success was built on a strong pack running strategy. In the 2019 race, their top five runners finished within just 20 seconds of each other, all in the top 30 of a national-level race. This tight packing allowed them to dominate the team competition even without winning the individual title.
Coach Sean Brosnan emphasized the importance of their team-first mentality, with runners focusing on the team’s performance rather than individual accolades. This approach fostered a supportive team environment and led to exceptional results [7].
Conclusion
While cross country racing ultimately comes down to individual performances, the power of teamwork should not be underestimated. By implementing these strategies, you can harness the physical and mental benefits of working with your teammates. Remember, a rising tide lifts all boats – by working together, you can push each other to new heights of performance.
Whether you’re drafting off a teammate in the early stages, encouraging each other mid-race, or using team-based racing strategies, the collaborative aspect of cross country can enhance both your individual and team results. Embrace the team nature of the sport, and you may find yourself achieving more than you ever thought possible.
References:
[1] Pugh, L. G. (1971). The influence of wind resistance in running and walking and the mechanical efficiency of work against horizontal or vertical forces. The Journal of Physiology, 213(2), 255-276.
[2] Casado, A., Hanley, B., Santos-Concejero, J., & Ruiz-Pérez, L. M. (2019). World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs. Journal of Strength and Conditioning Research.
[3] Carron, A. V., Colman, M. M., Wheeler, J., & Stevens, D. (2002). Cohesion and performance in sport: A meta analysis. Journal of Sport and Exercise Psychology, 24(2), 168-188.
[4] Blanchfield, A. W., Hardy, J., De Morree, H. M., Staiano, W., & Marcora, S. M. (2014). Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise, 46(5), 998-1007.
[5] Filho, E., Dobersek, U., Gershgoren, L., Becker, B., & Tenenbaum, G. (2014). The cohesion–performance relationship in sport: A 10-year retrospective meta-analysis. Sport Sciences for Health, 10(3), 165-177.
[6] Shearer, D. A., Thomson, R., Mellalieu, S. D., & Shearer, C. R. (2007). The relationship between imagery type and collective efficacy in elite and non elite athletes. Journal of Sports Science & Medicine, 6(2), 180.
[7] Strout, E. (2019). How Newbury Park High School Dominated at Nike Cross Nationals. Runner’s World.