Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.


Hill Running

Hill running offers many benefits:
  • helps develop power and muscle elasticity
  • improves stride frequency and length
  • develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase
  • develops control and stabilization as well as improved speed (downhill running)
  • promotes strength endurance
  • develops maximum speed and strength (short hills)
  • improves lactate tolerance (mixed hills)

Notes on form:

  • Uphill running - lean forward, shorten stride, increase arm swing and stride frequency.
  • Downhill running - lean forward (gravity is a gift), increase stride frequency to avoid braking motion with heels.

In this section we have broken hills into 3 categories, short, medium and long hills. Each one has a specific purpose.

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