Attention all athletes!

Would you like to be part of one of the best running programs in the state of Georgia? The Lambert Cross Country program is looking for hardworking, motivated, and passionate athletes who are willing to put in the effort to take our team to the next level. Whether you have running experience or not, we would love for you to join the Longhorns and become a part of a culture that values teamwork, perseverance, and a commitment to excellence -- both on and off the course.

Here is what you need to do to get started:

Complete the registration form below to sign up for the 2024 cross country season. Please double-check all email addresses as this will be one of the main ways we communicate team announcements and events with with you.
Already registered? Click here to see if you have already registered for the upcoming season.
2024 Registration Form
Athlete Information
Athlete Sizes
Parent 1 Contact Information
Parent 2 Contact Information
Volunteer Opportunities

All student athletes must have a completed physical packet on file to tryout, practice, or compete at Lambert High School.
Documents Required:
Effective immediately, we will be utilizing Dragonfly for athletic participation. Here is the link: www.dragonflymax.com.
    All forms will be completed online, except for the physical examination and clearance forms. These two forms must be uploaded as a pdf, not turned into the school. You can download the forms here:
  • Physical Form
  • Medical Eligibility Form
Physical forms are required on an annual basis. NOTE: we do not need the immunization records. Please review your account to make sure everything was submitted completely.
Should you have any questions, please reach out to Dawn Truskowski at [email protected].
For directions on how to set-up your dragonfly account, please click the link below:

Dragonfly Instructions

Insurance Coverage:

The student must provide insurance coverage information on the physical/parent permission form (GHSA and County approved ONLY). If a family wishes to purchase student accident insurance for their child, a form can be obtained from the Athletic Office. The Forsyth County School District does not pay for medical expenses related to injury during competitions or practices. Personal insurance or purchased school insurance is required. It is the parent/guardian’s responsibility to obtain the appropriate insurance coverage.
Should you have any questions, please feel free to contact Dawn Truskowski, Athletic Secretary at 678-965-5050 x411023 or via email at [email protected].

Click on the link below or scan the QR code to join our GroupMe.
This is a quick and easy way for us to communicate with you about team events. In addition, GroupMe provides a safe way for group members to direct message each other if needed.

Scan the QR code below or Click Here to Join

GroupMe QR Code

Having a good pair of running shoes is essential for any runner, whether you're a beginner or an experienced athlete. When running, your feet hit the ground with a significant amount of force, which can lead to injury if not properly cushioned and supported. Good running shoes provide ample cushioning to absorb the impact and reduce stress on your feet, ankles, and knees. They also provide proper arch support and stability to prevent overpronation or supination, which can cause discomfort and increase the risk of injury. Investing in a high-quality pair of running shoes can improve your performance, increase your comfort, and reduce the risk of injury, making it an essential part of any runner's gear.
While running shoes can be found in all sorts of stores, it is highly recommended that you get yourself fitted at a running specialty store. Not only will the staff be more knowledgeable, but you are much more likely to be put in a pair of shoes that properly fit your unique body type and running style. Avoiding injuries that may occur from wearing cheap or poorly fitting shoes is well worth the extra few dollars a running specialty store may cost you.
Typically, a good pair of running shoes will cost you around $120 to $140. Once you find a shoe that works well for you, then you can start looking for deals on your next pair on Amazon or Running Warehouse. However, especially for our returning runners that have grown or changed their running style in the last year, it's probably a good idea to get fitted each year, just in case.
Finally, your new pair of running shoes should only be used for running. Typically, you should be able to run 350 to 500 miles on a single pair of shoes. However, they will wear down much quicker if you use them to walk around in. We suggest getting a new pair of training shoes for each running season: summer running, cross country, winter running, and track. Hold off on buy running spike for now.

Once you've been cleared by a physician and have a good pair of running shoes, it's time to start running!
    If you are new high school running, here are a couple of things to keep in mind:
  • Consistency is the key to success! The most successful distance runners are the ones that train consistently -- running five, six, or even seven days a week. Conversely, runners that are more erratic in their training, the ones that only run when they feel like it, usually end up getting hurt.
  • Slow down! One of the biggest mistakes new runners make is running too fast on their training runs. It's better to feel like you can speed up towards the end of run, rather than feeling like you are struggling to "hold on" because you started out too quick. Remember, consistency is the key. Running too hard on your training runs won't allow your body to properly recover for subsequent runs, which can lead to injuries, poor race performances, or burnout.
  • Focus on Time Running instead of Mileage For experienced runners, keeping track of their weekly mileage is a great way to ensure their training is going as planned. However, we recommend that our runners, especially our newer runners, focus on time spent running rather than mileage. Hopefully, this will ensure that we don't do our runs too fast, and we don't try to do too much too soon.
  • There are no Shortcuts It's no coincidence that successful distance runners are also usually successful in other aspects of their lives. That's because runners understand the value of teamwork, goal-setting, and perseverance. They also understand that there are no overnight successes -- things take time. As you begin your training for this coming season, keep that in mind and "embrace the process". Not only will you be successful, but you will certainly enjoy the sport so much more.
If your are just starting out as a runner, you should shoot for running 30 minutes without stopping. Be careful because if you start out too quick, it will be difficult to make it all 30 minutes. One way to find your "easy pace" is to start running in one direction and then at 15 minutes into your run, turn around and head back. If you don't make it back to where you started after 30 minutes, you likely started too fast and had to slow down. However, if after 30 minutes you end up past where you started, you can probably start out a tad quicker next time. Of course, if you end up right where you started, then you have found your "easy pace"!
Whether you are new or if you are an experienced runner coming back from some time off, here is one method of building up slowly so that you are running consistently: run one day, take a day off, run two days in a row, take a day off, run three days in a row, take a day off, etc., and do that until you can run 6 days in a row.
As stated above, new runners should shoot for 30 minutes at a time and only start increasing the time spent running once they are able to run 6 days in a row for a couple of weeks. More experienced runners can usually run for longer, but the same rule of thumb applies -- don't increase the time spent running until you get to where you are running at least six days a week.
Every runner is different so instead of trying to fit each runner into a single training plan, we want to tailor our training plans for our runners. Until we are able to meet with you individually, just keep running!