What to expect
Below are a few things you may need to be aware of as a runner or a parent of a runner. Running is a very demanding sport physically and mentally on athletes. It is a sport where: what you put into it, you get out of it. In order to be successful it takes hard work, dedication, and commitment to time, time to train the body to adapt, time to rest, sleep and recover, and time to learn. A runner cannot be a part-time athlete. They must live the life of an athlete.
q Runners will experience general fatigue and tiredness - A normal consequence of beginning to train is muscle soreness. If runners have not run enough over the summer, this may last for up to 2 weeks. It also results from any addition of a new workout or intensity in running.
q Runners need to watch their health – Runner’s need a nutritious, well-balanced diet. (Generally 70% carbohydrate, 15% protein, 15% fats) You shouldn’t have to change meals or meal times. Be aware of what your young runner is eating and try to provide healthy choices. On race days runners generally like to stay away from fried, fatty, or sugary foods and carbonated or acidic drinks. Runners also need to stay well hydrated. Water or watered down juices are best. They should try to stay away from drinks with sugar, caffeine, or carbonation. (General rule- drink 1- 1.5 pints for every pound of water loss in addition to the required 4 pints a day) As with any sport there is a risk of injury. Running injuries tend to happen from over-training or under-preparing for the season. Athletes will have general muscle soreness and other aches and pains that may go away. Running on an injury can cause a more serious injury, thus the importance for runners to let their coach know “how they are feeling.”
q Runners need adequate rest – Because of the high energy demands athletes will need time to rest and recover from tough workouts. They should try to get between 7 and 8 hours of sleep a night, especially 2 nights before a race.
q Runners need good training shoes – Proper training shoes help avoid injuries associated with running. There are many types of running shoes for different purposes and types of feet. Running apparel stores often have people who know running or are runners that can help chose the right shoes. To prolong the life of running shoes they should be used primarily for running. Proper running shoes are the most important equipment needed for running. There is nothing else that is required or essential.
q Runners train to race – The goal of our training is to race at our best, especially at the end of the season. Race days are extremely chaotic. Do not expect as much attention from your son or daughter or the coach on race day. The coach has much on his/ her mind and may not be able to talk. The athletes also have much on their mind and are focusing on their races. Athletes are expected to warm up and cool down with their team, be briefed by their coach before and after the race, and prepare for the race with their teammates. Parents are sometimes surprised by the seriousness or competitiveness of their son or daughters. Also, expect the possibility of some disappointment that may occur from a race. Athletes may need emotional space after the race, but will need support and encouragement following.