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What to Wear
- A good pair of training shoes is important for your child to run comfortably. Avoid shoes that are not specifically designed for distance running, such as heavy basketball shoes. They don't have to be expensive, but they should be a good quality running shoe.
- Training shoes should be laced firmly across the top of the foot, from the toes to the top of the shoe. Laces should not be so tight as to numb the foot or cause discomfort, but should prevent loops from being pulled up in the middle of the laces.
- Hot running days will require a tank-top or light colored shirt. Most shorts will be fine. Bring dry clothes or a towel to dry off for the car ride home.
- Cool running days will require tee shirts or long sleeves. Shorts will usually be fine. Hats and gloves are optional. Avoid overdressing which will cause excessive sweating and chilling. Dry clothes are a must to keep warm after training.
- Cold running days will require a light track jacket or a sweatshirt. Shorts will usually be fine, but track bottoms or tights could be worn. Hats and gloves are recommended. Avoid overdressing which will cause excessive sweating and chilling. Dry clothes are a must to keep warm after training.
- Race Day: Both singlets and tee shirts should be brought to the race. On cold days, the kids may wear a solid white tee-shirt or dri-fit beneath their singlets.
Helpful Training Tips
- Make sure the kids are drinking enough water throughout the day. Also, a light snack after school would be good. Make sure it is eaten at least 1.5 hours before training. Remember, a heavy stomach is susceptible to cramping/stitching.
- Stretching should only be done after a brief warm-up. This will allow the muscles to loosen up in preparation for the stretching routine. The number one rule is NO BOUNCING. Slow, gentle stretching is the only approach allowed.
- The runners will experience minor aches and pains in various muscles. This is normal and part of the process of becoming stronger runners. These aches and pains should be short lived. They are not shy about letting me know what's bothering them and that is great. One thing they can do at home to help is to ice the problem area. Make sure you apply a dry wash cloth between the skin and the ice pack (bag of ice, frozen peas, or what ever you have) to prevent skin damage. Ten minutes should be long enough.
- Easy running days should be run at a comfortable pace. Fast running is for workout days and races only. If a runner tries to run fast every day, workout days will be less productive and the runner will become worn down over time instead of stronger.
