The Four Types of High School Runners

Understanding the Four Types of High School Runners

High school cross country teams often comprise a diverse group of athletes, each bringing unique motivations, experiences, and commitment levels. Recognizing these differences is crucial for coaches aiming to tailor training effectively and foster a cohesive team environment. Greg McMillan identifies four distinct types of high school runners, offering insights into how best to support and develop each.

1. The "Cougar Pride" Runner

Named after McMillan's own high school mascot, "Cougar Pride" runners embody dedication and team spirit.

Commit to rigorous summer training, including strength routines and recovery practices.
Prioritize running, often leading by example in commitment and performance.
Require careful planning to avoid peaking too early; race-specific training should commence 4–6 weeks before championship meets.

Coaching Strategy: Focus on building strength early in the season with hill workouts and tempo runs. Introduce race-specific workouts closer to key competitions to ensure peak performance aligns with championship events.

2. The Discovery

These are athletes who uncover a natural talent for running, often unexpectedly. Typically:

Freshmen or sophomores with limited prior running experience.
Possess innate speed or endurance but lack training background.
Are susceptible to injuries due to their raw potential and enthusiasm.

Coaching Strategy: Integrate Discoveries gradually into the training regimen. Encourage mentorship from experienced team members and balance their workouts to build endurance while preventing overtraining.

3. The Necessary Evil

Talented yet undisciplined, these runners often:

Skip essential off-season training.
Rely on natural ability rather than consistent effort.
May disrupt team dynamics if not managed appropriately.

Coaching Strategy: If team depth allows, consider setting firm expectations, even if it means cutting such athletes. Otherwise, start them with beginner-level workouts to rebuild fitness gradually. Use occasional integration with more dedicated runners to inspire commitment and demonstrate the benefits of discipline.

4. The Participant

Participants join the team for social interaction or general fitness, not necessarily competitive success. They:

May lack intrinsic motivation for rigorous training.
Contribute positively to team culture and morale.
Can evolve into more committed athletes over time.

Coaching Strategy: Encourage their involvement and celebrate their contributions to team spirit. Provide opportunities for gradual engagement in more structured training, fostering a sense of accomplishment and potential growth in commitment.