Are you looking for a great way to get your kids off their screens, outside, interacting with others and getting exercise? Get them running!
I’ve coached junior high track and been a running club advisor for over 20 years and have seen firsthand the amazing personal growth experienced by my student athletes. Running improves confidence; fights obesity; increases strength, flexibility and endurance; and helps achieve overall health. It also helps the body release endorphins which reduce pain, lower stress and anxiety and promote a sense of well-being.
Beth Thompson agrees, saying this about her daughter, Brooke, age 15, “Running boosted Brooke’s confidence, made her more outgoing and gave her a sense of purpose. It helped her set goals, push herself and got her out of her comfort zone.”
The beauty of running is it doesn’t require expensive memberships or equipment. The only “must-have” is a good pair of running shoes. There are numerous brands of high-quality running shoes available at varying price points. The newest, flashiest shoe is not necessarily the best choice. What is important is that the shoes fit well and offer support which can help prevent injuries.
Clothing can be as simple as a T-shirt and shorts during warmer weather. Dressing in layers during cooler weather allows the athlete to peel off items to prevent overheating. Don’t forget hats and gloves during cold weather to prevent frostbite. Wicking material is the preferred choice of runners because it draws moisture away from the skin, increasing comfort and preventing chaffing. Bright colors and reflective piping enhance visibility in low light conditions.
The first part of training is properly warming up and stretching. The body should be warmed up to the point where a sweat is broken by doing dynamic exercises and/or some light jogging. The major muscle groups should then be gently stretched. As a coach, I know this is one of the hardest parts of the training process because most athletes want to skip it and get straight to running. However, this is a key component of injury prevention. Unfortunately, I have witnessed multiple athletes explode out of starting blocks only to pull their hamstring and potentially end their track season. Stretching after the run helps cool down the body and prevent muscle soreness.
One of the greatest challenges for beginning runners is understanding that running is a process. They can’t expect to drop the video game controller, jump off the sofa and magically run a marathon. Runners need to start out slowly and allow their bodies to acclimate to the conditions. Heart and breathing rates need to be built up over time. The pounding of repetitive foot strikes is going to hurt until the runner builds up endurance. Mental toughness plays a huge role as well. The athletes need to believe in themselves.
Sophia Newcomer, age 13, has a great outlook on it, “Running has benefited me in many different ways, but the biggest way is my self-confidence. I’ve always been the kind of person who doubts themself and was insecure. After each workout I grew stronger and more confident in my abilities. Each race I felt like I could do more and do it better than before. No longer was I insecure about running because I knew I could do it. One moment that will always stick out to me was the first time I ran the 400-meter dash. My track coach put me into the race, and it was all I could think of the whole week. When the day came, I was more nervous than I was before. As I came to the finish line, I couldn’t help but have a smile on my face. I felt amazing. It was the first time I realized that I could really do whatever I put my mind to. Seeing how proud my coaches were gave me so much pride. Ever since that race, I have been exploring my potential. Running has changed my life and my outlook on myself.”
One of the most common issues beginning runners experience is the dreaded side stitch – the body’s way of saying you’re going too hard too soon. To combat this, encourage the athlete to slow down, but try to avoid walking if possible. However, if experiencing constant or extremely sharp pain, it is imperative that the athlete seeks proper medical attention.
The catch phrase I use with athletes is “no dead heroes.” The concept is simple; it’s better to take a couple of days off to heal up rather than try to be Superman or Wonder Woman and push through an injury and end up seriously hurt and out for a long recovery period.
Many kids either lack the discipline to run by themselves or just want to be part of a group. Your local community may have a running club and many schools offer intramural, track and field and/or cross-country programs. It has been my experience that runners are some of the most compassionate and caring athletes. While they may be incredibly competitive when it’s race time, they are extremely supportive training partners that look out for each other.
Craig Lipinski has this to say about his daughter, Elizabeth, age 13. “Since Elizabeth has started track and field, we have seen her grow in confidence … I see her walking with her head held a little higher because she is proud of her accomplishments. She is part of a team that has shown her respect and teaches her how to overcome adversity and continue to push herself to become better not just in events but as a person.”
While some runners run for the sake of running, others prefer the thrill of competition. Most beginning runners start with a 5K (3.1 miles). Many of these races are used as fundraisers for organizations or charities and most offer T-shirts for participants. Prizes are usually awarded by age groups and sometimes door prizes are given away after the race.
Although winning is wonderful, the focus should be on self-improvement: running faster, running farther and getting stronger. While 5Ks are the most common races, some athletes like the challenge of 5 mile, 10K, half marathon (13.1 miles) or marathon (26.2 miles) runs. Trail runs and adventure races where athletes need to overcome various obstacles are also popular.
According to Neil Gutekunst, his son, Jackson, age 14, “… has gained a lot of confidence in his ability to push himself beyond what he thinks he can do. Before he started running, completing a 5K seemed like a huge accomplishment. Now he sees a 5K as an easy workout. We can generalize this to so many other things that he thinks are beyond his ability. All we need to do is remind him what he has accomplished in running. There are many more things now that seem possible for him.”
Regardless of what distance is run, safety is always the top priority. Staying properly hydrated is essential, even when it’s cold and the athlete doesn’t feel thirsty. Another thing to consider is that young runners should not be running alone. There is safety in numbers. When I send athletes on a run, they must stay in groups of at least three. In the event of sickness or injury, one person stays with the stricken runner while the other one goes for help. Also, remind athletes to stay to the side of the road, facing oncoming traffic. In the event of a confrontation between a car and a runner, there are no winners.
Overall, running is an excellent activity that offers many benefits. It improves, flexibility, endurance and confidence. But ask yourself, why should the kids have all the fun? Running is a great activity for the entire family. Get out there and create some memories!
