KALAMAZOO, Mich. -- The uphill and downhill of a 6k college cross country course can be daunting.

But it's nothing compared to a college steeplechase race, which includes three barriers and a run over a barrier and into a water feature each lap.

And to Western Michigan University women's cross country head coach Kevin Cataldo, there's nothing like having four of his cross country runners get ready for the 2025 season by  running the steeplechase last May in the Mid-American Conference Track and Field Championships.

''I think running the steeplechase helps in cross country,'' junior Lily Overton said. ''It's tough, running over those barriers.''

WMU opens the cross country season on Friday at the Jeff Drenth Memorial at Central Michigan University. The team then takes a few weeks off before hosting the George Dales Invitational on Sept. 19.

While only getting into the steeplechase for the first time this spring, Overton surprised the field at the MAC meet, finishing second and making All-MAC second team. Also running in the steeplechase and returning for cross country are senior Madison Zarembski, sophomores Ava Kurczewski and Lara Machado Pereira.

Also on the cross country team are senior Lauren Sancrant, juniors Madison Clor, Larissa McGrath and Rebekah Asselin, sophomores Shannon Gillahan and Lillian Zelasko and freshmen, Lily Baibak, Joy Evans, Emma Henkel and Kaelin Hughes.

Of that group, Zelasko, Sancrant, Pereira, Overton, McGrath and Clor all placed in last season's MAC Cross Country Championship.

''We only lost two seniors from last year and return everyone else so I'm definitely excited about this season,'' Cataldo said. ''We're in a good place to show our depth.

''We're still on the young side, but I'm not going to use that as an excuse anymore. I feel we have the talent.''

Overton is definitely one of those talented runners. Last season, she finished 54th in the MAC meet.

''In my previous cross country season, I wasn't too happy, but my indoor and outdoor track seasons gave me new confidence in my training and my teammates and coach are all excited about this cross country season,'' she said.

This coming from someone who, when growing up in Australia didn't think she would run cross country.

''I was always told when I wasn't a cross country runner…that I should just stick to the speed races,'' Overton said. ''In Australia, I probably ran cross country five times in my life.

''Now, I'm running with some of my best friends, so no matter what, I'm going to run my best for them.''

Cataldo is happy to have Zarembski back after missing all of last season with an injury.

''In her first cross country workout, she looked very good and that is exciting,'' he said. ''With the people we have back, they are used to the 6k distance and some of the courses we will run.

''They shouldn't be rattled by some of the name schools from Power 4 conferences we will race against.''

Unlike many sports, cross country runners try to build up during the season and then put it all on the line at the MAC Championships, Nov. 1, in Buffalo.

''The first couple of meets are to get their feet wet,'' Cataldo said. ''Every meet is a learning experience to get ready for Nov. 1.''

Well, four of them already know what it's like to get their feet wet, having run through a water feature during last spring's MAC steeplechase.

''I would look at steeplechase being cross country on the track,'' Cataldo said. ''I feel that will translate well to this season.''