TACTICS and STRATEGY

[ This article comes from the Cross Country Journal, Vol II Nm 2, July-August 1984. It is authored by Harry Groves, Head CC coach, Penn State ]

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Cross country training is directed toward improving competitive effort. Tactics and strategy may enable the athlete to improve race performance, too. The primary objective in racing is to attempt to win, not to just get a good time.

Knowledge of the following race tactics and strategies can help cross country runners achieve success:

• Run as a team! Get up in front and stay there if the pace is tolerable. Cross country is a team sport where the lowest score wins, so the closer to the front you can stay the lower your team score. Victory cannot come by running in the second wave. Most meets are won within the first 2 miles of a 5 or 6 mile race and the first mile of a three mile race. Don't get boxed in the back. Knowledge of pace is essential.
• After running up a hill, down a hill or turning a corner (especially a blind corner) drive the knees and pick up the pace for 30 yards or more. This is a good way to "ditch" an opponent or catch someone.
• If an opponent is running "your" pace and he wants to lead, let him. Just hang on. But, be sure you are running your own race, and know your opponent. Don't let him run his race! For example: Don't jog with a 9.5 sprinter for 4 3/4 miles of a 5 mile race because he will beat you to the tape. If you make use of your strengths you can hide your weaknesses.
• Keep your eyes on the shoulders of runners ahead of you. Do not watch their feet or you will fall into their cadence and your stride will shorten. Be aggressive -- keep eyes and head up and drive the knees.
• When running with teammates, help each other. Together pick up the tempo and go after the man ahead of you. Remember, it's easier when you work together.
• Running uphill. Lean forward, bring knees high and shorten your stride. Drive the arms. Sometimes it's good to pass an opponent here (try him), but don't "kill" yourself going up a hill. It's better to accelerate after you have reached the top or on the second half of the hill.
• Running downhill. Relax, lengthen your stride and let the force of gravity do the work -- but stay under control. No matter how tired you are, you must increase your leg speed. If you run "out of control" you will be using as much energy as you would going uphill. Lean with the hill and use the arms to keep control. When coming off the bottom of the hill stay relaxed and run your momentum out. Always pass anyone who passed you coming up the hill if you don't have to expend too much energy.
• Running on the Flat. Stay relaxed and smooth as you do in track running. Don't plod. Run an even pace.
• Never pass a man slowly. Pass him with some "zip." This is good psychology as your opponent will feel that you are fresh and have lots of "stuff" left. You may be just as tired as he is, but this will often slow him down and cause him to give up and lag behind. Do not slow down immediately after passing a man - hold the new pace.
• Always THINK. Be alert. Falling asleep mentally spells defeat. Know where you are, where your opponents are, what they are doing, and what you are going to do. Remember strategies. Know when you must make your move. Listen to splits and know your pace. Expect yourself to run faster in big meets and on flat courses. Keep your cool so that you can make sound decisions. The thinking runner who knows strategy has control of all situations and gains an advantage the on his opponents.
• Even paced races are the most economical from an energy use standpoint. However, some competitive situations may not allow this. In an effort to win, an athlete may attempt "surges" in an effort to kill the opponent's will. Therefore, it is wise to practice these tactics in interval workouts, trials or races. The simplest tactic for a great "kicker" is to wait (layback) and sprint hard off a slow pace. A smart opponent never allows a kicker this luxury.