Frequently Asked Questions


  • Running Shoes: A quality pair of running shoes is the most important piece of gear a runner can have. After all, this is what’s between the runner and the ground and is the primary defense against injury. Cross country shoes should be designed specifically for running, be less than a year old with fewer than 500 miles. A good rule of thumb is to buy a new pair of shoes for each season (Cross Country, Track, etc.) Redmond XC works with Super Jock n Jill in downtown Redmond. They hold an annual “Spike Night” where Redmond runners can get a discount and find a shoe that works for them. (Do not buy Nike Free, or minimalist/barefoot shoes. These shoes are designed for a specific training purpose and should not be used as an athlete’s primary training shoe. If you want to buy a second pair of shoes to be used for interval days then a lighter training shoe can be purchased. Discuss with your coaches, they are happy to help.)

  • Cross Country Spikes: Spikes are specialty shoes used mainly to race, but occasionally might be incorporated into training. These are lighter shoes with "spikes" for grip on the bottom. They are lightweight and have better grip on the variety of surfaces that we run on (mud, gravel, sand, etc.)

  • Running Watch: All runners should have a watch. Ultimately, the only thing that matters in our sport is how long it takes you to run 3.1 miles! All of our training at RHS is done by time. These can be simple watches with a start/stop timer, or more elaborate GPS running watches. You can find a chronological watch at Target, Fred Meyer, Amazon, etc. On the high end, watches can include GPS, heart rate monitors and other features. These should be worn to practice every day.

  • Running Clothes: Technical fabrics used to make socks, shirts and shorts are all great because they wick away sweat and prevent blisters. They are lightweight and help you stay cool when its hot and warm when it's not. Late Fall in the NW is can get rainy, windy, and cold days. Athletes need to bring layers to practice. Long sleeves, sweatshirts, rain jackets, sweatpants, running pants, a good hat and a pair of gloves will be helpful for training. If you're going to splurge on one of these, the socks are probably the most important. Take care of your feet and they'll get you where you want to go.

  • Redmond Spirit Gear: You can Order Redmond XC Spirit Gear. The website will be open all season, but order ahead of time so that you can wear your gear to practice!

  • Water Bottle: It is important to stay hydrated all day, and to bring a water bottle to practices to remain hydrated during workouts. Hydration packs (i.e. Camel Paks) or carriable water bottles are not necessary. Just a basic water bottle with your name on it works great.

  • Roller: You can buy a foam-roller, a stick-roller, or a lacrosse ball (or find something similar around your house). Self-massaging sore muscles is a great way to prevent tightness and injuries. You can do this one your own time before and after practice and bring to meets.

  • Competition Gear: Athletes are issued uniforms for the season. These include: a jersey top, shorts, jacket, sweatpants and optional bag. These need to be returned at the end of the season, or they will have to pay a fine.


Cross Country is an extremely challenging and rewarding sport. Earning a varsity letter is a privilege and an honor. One must meet the below expectations and guidelines:

  1. First, athletes can letter by qualifying for the Varsity Kingco meet by finishing the season in the Top 7 Redmond runners.

  2. Second, a minimum 5k time standard must be accomplished. Boys must run faster than 19 minutes, Girls faster than 23 minutes.

  3. Mostly importantly, athletes must meet the expectations of the Redmond coaching staff, which includes attendance at practice and meets and demonstrating good sportsmanship, attitude and dedication. Athletes who miss more than 3 practices, including meets and Saturdays may be ineligible for a letter.


Cross country is a training sport. The more running you do, the better you will become. That means summer training is a critical part of preparation for the season. There is no substitute. This becomes even more critical once the official season begins. As a result, consistent attendance at practices and meets are an absolute necessity. We do not recommend that athletes participate in an outside sport at the same time as running cross country. There are only 40 practices in the season, so we expect commitment and accountability.

To be clear, these are our expectations:

  • Varsity athletes will attend practices Monday through Saturday during the season. Varsity athletes that miss Saturdays will be counted as absent. Junior Varsity athletes are welcome to practice on Saturdays but will not be counted absent on those days.

  • Junior Varsity will attend practices Monday through Friday.

  • Absences must be excused through an email to their group coach prior to the start of practice.

  • Texts, verbal notices, and messages from other team members are not an acceptable means of communicating absences.

  • Athletes missing 3 practices or meets unexcused will not earn a Varsity letter.

  • Consecutive days missed due to illness, injury, or family will count as one absence.

  • After 5 absences total the athlete will dismiss themselves from the team.

  • Valid excuses include injury, sickness and family emergencies. School projects, clubs and homework are unexcused absences.


All current and past meet results can be found on Athletic.net.