I signed up for cross country but i have no experience running umm i think im gonna die why did i do this
cross country isn't too bad
just breathe correctly when you run and you'll be alright
I would like to add by saying, Breath right and don't live in a dessert. then you'll be alright.
How do i breath right???
In through the nose, out through the mouth.
Time your breaths with your footfalls.
Slow down if you start to hyperventilate or if you start to get tunnel-vision.
Also for the running part of cross country, you're going to have to develop a run with a spring (aka, bounce with every step). Why? Because the trails are usually on uneven terrain and if you misstep you can quickly recover. If you run flat-footed, like in track, you run the risk of tripping and wiping out on the trail.
Pro tips: When you're running downhill, spread your arms out for balance, and if it's across unstable rocks, run sideways (more likely to slide instead of trip that way). When going uphill, powerwalk. It may slow you down, but it's better than wearing yourself out trying to run up steep and/or long stretches of uphill trail.
(This is advice based off my experience in cross country. I did the sport 5 years ago, so be prepared for your experience to be different than mine)