Running is considered one of the healthiest sports to compete in – it has shown a steady demand among athletes and is a classic and popular choice of sport: especially for high school and college students. A form of competitive running is cross country; despite its brutal nature and mental challenges, it is viewed as the purest sport without any gears but with effort and perseverance. Being a cross country athlete myself empowered me in several ways such as boosting my mental ability to endure harder circumstances. However, in the process of ultimately reaching this goal, I still had to visit the athletic trainer and the health center everyday for physical and mental therapy.
Why is that the case? Beneath the reputation of teaching grit, mental strength and physical capabilities, the question of, “How long is too much distance for sprinting?” has been asked all along. Even though cross country is perceived as a long distance event, usually three miles or five kilometers, top runners tend to maintain a fast pace throughout. Cross country runners are pressured to run at that pace for the whole race, demanding more than what a human’s body could give. When this collides with the training volume, competition and mental strain breaks down even the strongest runners.
Nike’s health experts note that moderate daily runs can “boost mood, strengthen bones, and improve cardiovascular endurance.” Especially short easy miles can extend life expectancy and prevent disease. The key here is ‘moderate’: Newsweek also warns that doctors are concerned that “Running every day, without proper rest or variation, could cause more harm than good.” Overuse injuries such as tendonitis, shin splints and stress fractures occur when muscles and bones don’t have enough time to recover. Oftentimes, non-cross country professional athletes tend to have responsibilities outside of cross country. It is challenging to get enough rest between the necessities to take care of yourself. A review published by the National Library of Medicine (PMC) confirms this harmful cycle, stating how “endurance runners may be at higher risk of low bone mineral density and bone stress injuries.”
Cross country courses make that risk even worse. Unlike smooth pavement in a marathon or on the track, courses are filled with tree roots, holes, rocks and hills. This uneven terrain increases the chances of injuries that can take weeks or months to heal sprains and ligament tears. The ground is so unpredictable that multiple runners often end up with foot and ankle fractures.
Then there is the mental side. Cross country prides itself on the toughness and discipline it requires, but this sometimes turns into a routine. Between after school practices, cruel intervals and weekend meets, cross country runners start to feel trapped in the “nonstop cycle.” The Nike Running team admits that while running releases endorphins and relieves stress, “extreme levels of running can have the opposite effect.” When training volumes are too harsh, the body’s stress hormones spike, leading to irritability, insomnia and burnout. Many teenagers especially experience anxiety or depression when injuries force them to stop, not only because they can’t train, but because running has become central to who they are and because of their guilt towards teammates.
Obviously, quitting the sport is not the ideal solution, but running smarter is the answer. Experts agree that the problem isn’t the act of running itself, but rather the culture of overtraining. Doctors interviewed by the American Medical Association emphasize the importance of balance and self awareness. They advise cross country athletes to “listen to their bodies, gradually increase mileage and include at least one full rest day.” They also remind runners that not all pain is gain, stressing that persistent soreness or fatigue are usually signals of injury. Recovery is performance.
If running can harm and heal, where is the sweet spot? The clue is sustainability. Cross country programs that force teenagers to run 40-50 miles a week can produce short term results, but it is a risk for your health. Running can always be beneficial, clearing your mind, strengthening your heart and extending your life span. However when competition overshadows care, it becomes a punishment, not an exercise. For high school athletes especially, training by picking appropriate distances, resting enough and listening to your body can maximize the satisfaction of participating in this unique sport.