FAQ's

How do we sign up?

First step is to contact Coach Jimmy (westmichiganmustangsxc@gmail.com) or Call/Text 616-405-0700.  You can also request to join our Facebook page (West Michigan Mustangs Cross County and Track).  From that point, we would have you fill out our runner info sheet and a standard waiver.  That can be done through email or in person at a practice.  Once those are filled out I can add your runner(s) to the team roster.

How long are practices?

Practices average around 1 hour.  We meet quickly to discuss the workout, do a warm-up routine, do the workout, and post run strength and mobility (SAMs).  The hard workout days will be a little longer (1:15-20 min long and the easy short runs will be less than one hour). 

Parents will wait in their vehicles at practice, some like to join in on the run or go for a walk and others will drop off their kids and come back.  

How often do you have practice?  

During the official season, we have practice every day (Monday - Friday).   We do not have a practice attendance policy, however, there is a strong correlation between attendance and runners achieving their personal goals.  Ideally kids should be at practice minimally 3 days a week to ensure they are training properly.

During the off seasons we plan to meet 3 days a week for workouts (Monday, Wednesday and Friday).  Off season practice is voluntary.

Is there a Practice or Event (race/meet) attendance policy?

Event/Race/Meet/Invitational attendance is very important.  It will be assumed that your runner will be at each race.  There are circumstances that can apply to allow an absence to a race, but please work that out far in advance as possible.

Can my child participate if they are a dual sport athlete?

Yes!  We have a kids who do both soccer and cross country.  Again with meet schedules, its good to know in advance where there might be conflicts.  We will work around the soccer practice schedules to ensure proper recovery and workout timing that benefits both the sports.

What Gear (Shoes, Running Clothes) do we need?

Good running shoes are pretty important.  I recommend Strider's in Grandville.  They have been a great sponsor to the team and give us a discount on gear.  They will ensure your runner gets into a pair of shoes that fits their own biomechanics.  

Running Watch.  One that can simply keep time (like a Timex Ironman watch) or you can go for more tech and get a GPS watch like Garmin or Coros for examples.

I advocate to kids to dress for the run/race as if it were 20 degrees warmer.  Example: If it is 50 degrees, dress for the run as if it were 70 degrees.  

Side note on racing spikes.  Spikes are not required but do provide a net benefit to racing.  They are light weight and provide great traction to push off on each stride.  Striders has options for spikes as well.  I have also found spikes at goodwill and second hand stores, so always a chance you can find a used pair.