Cross-country: going the extra mile with the Black Kites primary team

When the Black Kites primary teams returned from their COVID-addled hiatus, many of us were excited—and there was plenty of reason to be, especially for our active cross country team. But wait a second—you may be thinking, why exactly should I be excited to learn about running, of all things? Let me explain. 

Firstly, cross-country is an amazing way to exercise! Studies have shown this sport improves lower limb muscles and stamina. It helps you get better at other sports such as soccer, tennis, and swimming. Plus, after a good run, it’s always nice to relax and recover before the next one. 

“Cross-country has definitely impacted my stamina for the better,” cross-country runner Esme Stone says. “It’s always a pleasure to participate.” 

Many cross-country participants have specific exercises and stretches they perform before a run. There are some well-known ones, such as touching your toes and squats, but there are some less common ones too such as the ankle roll and spinal twist. The spinal twist is a movement where you move the spine side to side for a few minutes, which really helps with posture while running.

Both students and teachers have found cross-country really memorable.“Being connected with cross-country is a pleasure. I love seeing students support each other and grow strong,” cross-country director Alison Crosbie says. “Some tips for warm ups are to start with the easy ones, then work your way up, and make sure not to over-extend anything.” 

As you can see, cross-country can have many benefits!  Amazing for both your physical and mental health. If you're feeling gloomy, try going on a brief run! If you already run a lot, try introducing cross-country to another person. Remember to always properly warm up before and after exercise to avoid injuries. Happy running!

RCHK runners hit the ma On Shan Promenade. (Photo by Evan Ho)