Running Tips

Cross country is both an individual race and a team competition—but understanding the scoring can be confusing at first. Learn why the lowest score wins, how a team’s first five runners determine its score, why sixth and seventh runners still matter, and how pack running can defeat a team with the individual race winner. We also explain how traditional meet scoring fits into the Southern Tier Cross Country Series, where participation, attendance, team placement, and bonus opportunities can contribute to the season standings.

Winter trail running combines the thrill of adventure with the tranquility of snow-covered landscapes, but it also comes with unique challenges that demand preparation and adaptability. From gear selection to navigating icy terrain, mastering the winter trail experience starts with the right tools and mindset. As highlighted by Altra Running’s Luke Harper, layering with merino wool and investing in trail shoes with aggressive traction are game-changers for staying warm, dry, and secure on slippery surfaces. Shortening your stride and maintaining a quick cadence—what Harper calls "twinkle toes"—can significantly improve your stability, while insulated hydration systems ensure your water stays liquid even in sub-freezing temperatures.

Whether you're a beginner or a seasoned runner, embracing the nuances of winter trail running unlocks a world of breathtaking scenery and physical achievement. Apps like AllTrails help you discover new routes and assess trail difficulty, while group runs or training partners can keep you motivated when the cold tempts you to stay indoors. Remember to change into warm, dry clothes immediately after your run to avoid post-run chill, and always prioritize safety by carrying essentials like a headlamp and navigation tools. With thoughtful preparation and a willingness to adapt, winter trail running can become one of the most rewarding aspects of your running journey.