Rethinking School Cross Country: A Parent’s Guide to Positive Preparation
As Term 2 begins, many Kiwi families are eyeing the school calendar and spotting a familiar event: school cross country. For some kids, it's a chance to shine. For others, it brings dread and anxiety. At Nurture Paediatrics, we believe cross country deserves its place in every school – but how we approach it needs a serious rethink.
Cross country, if done right, can spark long-term physical and mental growth in our tamariki. But in any typical classroom, there's a huge range of physical ability. Some kids thrive on organised sport and move for hours each day. Others might be more sedentary – not by choice, but because of environment, access, or interest. The gap is real, and it's growing. And when we line all these kids up and say, "Go run!" – without preparation – the results can range from inspiring to disheartening.
So, how do we make it better?
Here’s a guide for parents and caregivers on how to help their child approach school cross-country in a safe, encouraging, and even enjoyable way.
1. Set Individual Goals
Help your child set goals that match their abilities. For one child, it might be running the full distance without stopping. For another, it might be simply giving it a good go and finishing with a smile. Frame success around effort and personal improvement – not finishing position.
Talk to them about what their version of "doing your best" looks like. And be specific – “I want to jog half the course and walk the other half” is more helpful than “just try hard.”
2. Start Early: Periodise the Prep
As a paediatric physiotherapist, I often see the toll that under-preparation can take. Cross country typically falls just as winter sports are kicking off, which means kids are already ramping up their physical activity.
This is where planning ahead really helps. As Term 1 wraps up, gradually increase your child’s daily activity levels – even small additions like a 10-minute walk or bike ride can make a difference. A gradual build-up of cardiovascular fitness helps prevent injury, boosts enjoyment, and builds resilience.
3. Make it a Normal Part of Life
Normalize movement by making it part of your family’s routine. Go for walks, play in the park, do short jogs together. Kids are much more likely to engage if they see the adults in their life value and enjoy physical activity too.
Even better? Invite friends. A casual “run around the block” with a buddy is far less intimidating than solo training.
4. Get Familiar with the Course
If possible, find out the cross-country route. Walk or jog it with your child, pointing out landmarks and talking through pacing. This helps ease anxiety and gives them a mental map to work with.
Knowing where the hills are, or where they might get tired, helps kids strategise and feel more in control on the day.
5. Introduce Practice Racing (Gently)
Kids often go out way too fast in races – then burn out quickly. Set up some fun, informal races with siblings, friends, or even you. Teach them to start slow and build up. Understanding pacing helps boost confidence and reduces post-race disappointment.
6. Keep the Mindset Positive
Remind your child that this isn’t about winning. It’s about moving their body, giving their best, and showing resilience. If they need to walk during the race, that's okay. The goal is participation and pride – not perfection.
Support them with positive language like:
“You were brave to start.”
“You kept going when it was hard.”
“You did your best today.”
A Final Word
Let’s not forget – cross country can be a wonderful physical education experience. But only when it’s approached with care and preparation. For children who aren’t naturally active, it could be their first real test of physical endurance – and how we guide them through it matters.
By focusing on preparation, realistic goals, and a supportive mindset, we can help all kids see school cross country not as a dreaded event, but as an opportunity to grow.
At Nurture, we’re here to support healthy, happy movement for every child – from the first walk around the block to the school finish line.
If you’d like more tips on safe training or help managing any aches and pains as your child prepares, get in touch – we’re always happy to help.
Written by Mandy Meys
Paediatric Physiotherapist, Nurture Paediatrics