Q: How do you talk to your athlete after a race?
A: First, remember that not every athlete wants to talk immediately after crossing the finish line. Some need more time than others to recover physically and mentally before they are ready to debrief. Sometimes a simple pat on the back, high five, or “Nice job!” is the best thing you can offer in the moment.
Don't let time and place tell the whole story
It's understandable that we gravitate toward things we can easily measure, like time and finishing place, but those numbers don't always give an accurate picture of how well an athlete raced.
Personal bests can be especially tricky in cross country because every course is different, conditions change, and courses aren't always measured exactly the same. Our training is also designed to help athletes perform their best at the end of the season, so experienced runners may have to wait until the district or state meet for an opportunity to run their fastest times.
If an athlete has raced the same course before, comparing their performance to the previous year on that course can be a great way to measure improvement. Newer runners won't have that comparison yet, but they also tend to see bigger and more frequent improvements early in their development.
Don't judge a race by the final 100 meters
Be careful about putting too much emphasis on an impressive finishing kick. Inexperienced runners sometimes save too much energy and then blast past several athletes in the final 100 meters. While that looks exciting, it can also mean they had energy available earlier in the race that could have been used to compete for a better overall finish.
We want athletes to develop the courage to compete when the race gets difficult, particularly through the middle portion of the race, and then gradually increase their effort as they approach the finish. A well-executed race should finish strong, but it won't always look like the final 100 meters of an Olympic sprint. Learning to race this way takes practice, confidence, and courage.
When athletes are excited about their race, it's easy—be excited with them! If they're proud of their time or place, celebrate it. But there are plenty of other ways to recognize a great performance:
“You looked really strong during ________ part of the race!”
“Nice job battling with the competition during ________ part of the race!”
“How do you feel about your race?”
“What went well? What would you like to work on next time?”
“I liked how you stayed with your teammate when they made a move.”
“You kept working when it got hard!”
“Nice job following your race plan.”
“You ran a smart first mile and competed really well through the middle of the race.”
“How do you think you did following your race plan?”
“You proved you can compete!”
“You helped your team today!”
“Your form looked strong.”
“Way to stay engaged with that pack!”
“Be proud of how you competed today.”
What if the race didn't go well?
Not every race will go according to plan—and that's part of the sport. A disappointing race can still provide valuable information and an opportunity to learn. Sometimes the best response is simply to give the athlete some time before trying to figure out what happened.
When they're ready, here are some things that may help:
“One race doesn't define your season.”
“Trust the process.”
“We'll build on today.”
“Your fitness didn't disappear today. Sometimes we just have an off day.”
“Now we know something we can work on.”
“What do you think went well despite it being a tough day?”
“Is there anything you think you could adjust for the next race?”
“Was there anything with sleep, fueling, recovery, or mental preparation that we can learn from?”
You don't have to solve the race. Sometimes an athlete just needs someone to listen. Coaches will have opportunities to help athletes analyze the race and make adjustments. Parents and guardians can provide something equally valuable: a reminder that their support and pride aren't dependent on a time, place, or result.
