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FORMS AND LINKS
Prior to participating in cross country, EACH ATHLETE WILL NEED TO BE REGISTERED THROUGH AKTIVATE.COM. There are a series of forms that must be completed. If these forms are not completed by August 12th, 2025, you will not be allowed to work out with the team.
All forms WILL NEED TO be uploaded to aktivate.com and can be found on the Lawrence High School athletics website.
➝ a STEP-BY-STEP WALKTHROUGH CAN BE FOUND here
SPECIFIC FORMS NEEDED
You must fill out and upload a physical form dated after May 1st, 2025
you must upload an insurance form and have it completed + notarized
You will need to complete the concussion form and electronically sign
You must have completed a Code of Conduct and electronically sign
You must have completed a Tryout and Participation form and electronically sign
If you have any questions or concerns, please email Coach Morgison: kyle.morgison@usd497.org
SUMMER INFORMATION
The summer is the perfect time, albeit the most crucial time, for base running development. Starting June 2nd, 2025 members of the cross country team will hold summer conditioning at 7:00 AM at Veterans Park near 19th and Ohio St. Practices typically conclude around 8:30 AM.
Here is our typical weekly schedule:
Monday: Easy run + Hill work
Tuesday: Easy Run
Wednesday: Workout (maintenance / threshold)
Thursday: Easy run
Friday: Long run
Saturday: Easy run
The main key to successful distance running is consistency over a period of time and we do hold our runners to this standard albeit on their own or with the team.
Running throughout the summer holds many benefits. For one, it allows your body to adjust to the trauma of running over a period of time, reducing the occurrence of leg injuries; helping you to stay healthy throughout the entirety of the season.
The summer gives new runners the opportunity to run with a group and discover what cross country is all about. It gives the captains time to relay their goals for the season. In all, if you fail to get yourself in shape over the summer, you are giving away many benefits to the competition.
So, come out and have some fun while putting in those grueling miles with your teammates. Popsicles are on the regular as are games and activities at help take away the monotony of the relentless miles.
GOOD READS
Emily Venters is a 2017 graduate of Free-State High School. She attended Boise State, Colorado, and Utah to further her academic and running career. This piece goes in-depth about her struggles and ability to overcome adversity.
Emily Venters is a 2017 graduate of Free-State High School. She attended Boise State, Colorado, and Utah to further her academic and running career. This piece goes in-depth about her struggles and ability to overcome adversity.
This article goes in-depth about amenorrhea, or the absence of menstruation. It highlights various professional runners and their struggles with the disease and how they battled back from it.
This article goes in-depth about amenorrhea, or the absence of menstruation. It highlights various professional runners and their struggles with the disease and how they battled back from it.
Lauren Fleshman is a former professional runner who ran at Stanford. This article highlights her struggle with body image and disordered eating. It is a cathartic look into how retrospection can sometimes be a guiding light for healing.
Lauren Fleshman is a former professional runner who ran at Stanford. This article highlights her struggle with body image and disordered eating. It is a cathartic look into how retrospection can sometimes be a guiding light for healing.
NUTRITION & HEALTH
THE IMPORTANCE OF IRON
One of the leading causes of injury and fatigue is the one thing that most do not think to get checked: iron.
Did you know that iron is a key ingredient in blood that helps to carry oxygen to your muscles?
If you are lacking sufficient iron in your blood you will start to experience fatigue faster and more often making it nearly impossible to perform at your best.
If you lack enough iron, you may be what is called "iron deficient" and will require a nutritionist to help bring those levels to an optimum standard (ideally, ≥ 40µg/L).
read through the article (click on the image) to learn ways in which you may increase your iron naturally.
If you are wondering how to check for your iron levels the thing to do is request an iron-ferritin test when you get your physical.
While iron deficiency is more common in females (~ 35%) it is important for any runner to have it checked regardless of gender.
Here is a great resource for more information on Anemia and ways to combat it throughout your day. (click on the image for the article)
For further study into the types of foods that can help keep your iron up, refer to this article:
WHAT SHOULD I EAT AS A RUNNER?
As a runner, it can be confusing how to properly fuel your body. the truth of the matter is, not a lot of high school runners know how to manage their intake of unhealthy vs healthy foods. Runners need a good mixture of:
fats (foods rich in omega-3 fatty acid)
protein (beans, eggs, fish, lean meats, whole grains)
carbs! (whole grain pasta, potatoes, whole grain bread)
calcium (eggs, leafy vegetables, beans)
sodium (salt) (pickles, sports drinks w/o sugar)
iron (refer to the above article)
Read the article for more specific ideas on how to properly fuel as a runner. It includes when you should eat certain meals as well!
IS SLEEP SOMETHING I SHOULD CARE ABOUT?
without a doubt, sleep is just as important as nutrition. the two go hand-in-hand in terms of what you can do during your time outside of practice to make sure you are staying healthy and injury-free. What this means for most teenagers:
you will have to sacrifice time with your friends during the season to make sure you can juggle homework, running, and your social life.
Remind yourself why you are sacrificing your time for a couple of months.
the realization that you are committing to something greater than yourself.
Here is a great, short article about why sleep is important for teenagers:
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