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Running for young runners

 
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Locke

Nov 6, 09 8:35

Post #1 of 6 (224 views)
Running for young runners Can't Post
My daughter turns 13 in a month. She has caught the running bug. She will be running cross country this year as a 7th grader. She is a very competitive and driven girl. So I am having to try to keep her under some sort of control when it comes to her running. She is a beginner and I don't want her to injury herself by running to much before she is ready. But at the same time, I want to help her as much as possible.

Since she is still growing and developing, I feel that there are certain precautions that I should be taking. However, I am not really sure what I need to be doing. I need resources as to how to proceed with training for her.

I have sent the cross country coach an email asking about resources. Still waiting for input from her. But in the meantime, thought I would try to see what kind of nuggets I might be able to mine from the wealth of knowledge here.

Thanks


"My only words of wisdom are just, radio edit" - Kid Rock


tritbay

Nov 6, 09 8:51

Post #2 of 6 (199 views)
Re: Running for young runners [Locke] [In reply to] Can't Post
Just a couple of thoughts. Although my daughters were swimmers, a couple of young local girls that I know are outstanding runners at a young age 10-12 age groups. IMO these girls were ran to hard and to much at that age and are now the ripe old age of 14, both are a bit heavier naturally, but both are now injury prone, HS states in Fl are coming up and they both are running slower now than two years ago. So I guess what I'm saying make sure she is trained correctly don't get used up to soon and enjoy the sport of running. I also see this type of pattern in swimming especially with girls.


trischnitz

Nov 6, 09 9:52

Post #3 of 6 (152 views)
Re: Running for young runners [Locke] [In reply to] Can't Post
Check out the book "Young Runners" by Marc Bloom- http://www.amazon.com/...72996/ref=pd_sim_b_2

And read the Melody Fairchild article in this month's Colorado Runner mag- http://www.coloradorunnermag.com/...ovemberdecember-2009


JTRock

Nov 6, 09 9:59

Post #4 of 6 (144 views)
Re: Running for young runners [Locke] [In reply to] Can't Post
http://www.amazon.com/...aining/dp/1880047349

Hey, the above is my college coaches book. It does touch on volumes and training of younger (HS age) runners. Also, Coe/Daniels book "Training Long distance runners" is a good one.

Both can be a bit text book-ish but they're great resources.

Frankly, for a 13 year old girl who has some talent be sure to be conservative with the volume. HS never goes over 5k for CC and 2 mile for track so you don't need horrendous volumes. Also, and nobody wants to talk about this, be sure to keep track of what's going on with her diet. It is very easy for young girl runners to get sucked into the eating disorder thing. There are various reasons that I don't really want to delve into here. But if you can be sure to communicate that food is fuel and she needs to eat well in order to run well.

Now, do all that with some tact right ;)

That's my two cents.

jimmy
Jimmy Archer
Pro Triathlete/Coach/Freelance Writer
www.jimmyarcher.com


daveinmammoth

Nov 6, 09 13:08

Post #5 of 6 (92 views)
Re: Running for young runners [tritbay] [In reply to] Can't Post
I always thought the pattern you describe was from puberty, interest in boys....not from over-training :).

Dave


daveinmammoth

Nov 6, 09 13:20

Post #6 of 6 (84 views)
Re: Running for young runners [Locke] [In reply to] Can't Post
I think about this as I'd like my kids to start running in a few years (my boy is 8).....this is what I'd do:

I'd start very conservatively - take her to some big grassy areas - run very slowly for 5-10 minutes - then do some easy strides 4-5 x 100 yards - then run slowly for 5 min and go home. I'd do that for a few weeks and see what happens.

If all went well - I'd add a few min to the warm-up and warm-down - add strides till I hit 10. Then I'd start adding sets like a swim team - do some repeats on shorter rest....try to keep it interesting and fun.

I'd try to include some other kids as peer group is huge (then you can play some games). I'd also try and do it with my kid as dad-kid time. I'd try to keep it fun and never really push the pace or distance at all.

My goal would be to do some running and a good chunk of it relatively quick. I'd avoid longer continuous runs. I'd avoid trying to hit certain paces. I'd avoid trying to make anything too fast/hard.

Kids run naturally and its all very healthy unless you:

1) Make them strength train too much.
2) Make them run too much volume.
3) Burn them out.

I wouldn't overthink it. Too much has been made of the "dangers or running" for kids. They run all the time - but is play running (tag/soccer....). Keep it fun and playful and all will be good in my opinion.

Personally I'd also keep an eye on any coaches and what they do. They aren't always highly trained/educated....I applaud everyone who puts the time in but finding good coaches is tough.

Dave