Archive for Running
Athlete Perspectives: Jillian’s First Season of Cross Country
Posted by: | CommentsThis is a guest post by my friend and fellow Sports Mom, Tricia, who was kind enough to share her daughter’s perspective on her first season of middle school cross country with us.
When my husband and I had kids, we had a pretty good idea that they wouldn’t be very “athletic.” We’re kind of a nerdy couple who do not play any sports ourselves and tend to focus on activities like computers and theater. Yet over the last several years I knew that we needed to create some healthier habits in our house, so I took up running. After running two half marathons myself, I convinced my husband to join me for my third. Before too long, my older daughter Jillian (who is 10), decided that it looked interesting to her as well and started running a couple of miles at a time.
At intermediate school orientation I saw a sign for cross country. I asked Jillian if she might be interested and she decided to give it a try. It only lasted about 7 weeks, but it was a great experience for her both from a physical standpoint of getting exercise and the mental standpoint of achievement. I asked her the other day to answer a few questions about her experience and here is what she had to say:
Tricia: Did you ever think that you would be competing in a sporting event?
Jillian: No, actually, I didn’t. I never thought about it much. I’m usually into stuff like composing music, and choreographing dances. I’ve never played soccer or basketball or anything like some of my friends. The closest that I ever got was taking gymnastics when I was little.
Tricia: What is your favorite thing about being a runner?
Jillian: Finishing. When you’re a runner, the best feeling is the feeling to finish a race and to say in your head, “I did it.”
Tricia: What were you thinking as you were running through the course during your first meet?
Jillian: At the start of the race I was just trying to listen to the rules. Then as I was running I started thinking, “Oh my gosh. How am I going to finish this?” But I just kept telling myself to keep going, and to finish strong.
What would you tell other girls thinking about starting cross country?
I would tell them to try it once. If they like it, continue. If they don’t, stop.
Tricia: What are your future plans for running?
Jillian: I am probably going to continue to race. And to compete in longer distances than a mile. Like the 5k Race for the Cure.
My sincere hope is that I am instilling a lifelong love of running in Jillian because I have found it to be one of the only activities that I have no excuse not to keep up with. I can run on vacation or at my in-laws’ home. I can run by myself or with friends. And now I can run with my daughter.
Tricia Meyer is the owner of Helping Moms Connect and other female-focused blog sites. She is a mom to two daughters, Jillian and Cassie, and hopes to eventually be running half marathons with both of them.
Distance Running for Teen Girls
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Long distance running can be intense and challenging. Yet, with women’s cross country and track and field on the rise, at both the professional and scholastic levels, more and more teen and preteen girls are taking up the sport. Whether competitive or non-competitive, long distance running gives one a feeling of accomplishment and can positively impact girls’ self esteem. By training properly and staying motivated and positive, teen and preteen athletes can improve their running ability while avoiding injury.
For preteen and teen girls it is recommended that the focus on competition be minimized and instead placed on form and endurance. Sprint-based exercises have been proven to create a stronger foundation for future competition. By developing these aspects, it lessens the chances of injury. A balance of 60-percent training and 40-percent competition is optimal. Most experts also agree that young people should not train for excessively long events. Encourage your child to look at track events, organized cross –country events for teens, or fun 5k or 10k events, while saving their marathon, or even half marathon, dreams for when they are older and fully developed.
Safe and reasonable training is essential for teen and preteen girl distance runners. Most girls reach their peak height velocity between the ages of 12 and 14. This is a period when their bones lengthen but are porous. In addition, the growth plates are open. Due to these factors, it is important to avoid overly intense training as it can lead to injury. Grueling workouts can also slow puberty in young girls or cause them to develop the female athlete triad. The female athlete triad consists of amemorrhea, eating disorders, and osteoporosis. It has become increasingly common among young female distance runners. These issues need to be dealt with in a positive manner to avoid health problems later in life.
After reaching peak height velocity, development of speed, aerobic base, and good nutritional habits will enhance distance running ability. To boost aerobic base but also prevent injury, it is recommended that girls increase their mileage by no more than 10-percent a week. Stretching is a must to stave off injury due to the sudden growth of the musculoskeletal system. Strength training is also beneficial. Girls under the age of 12 should develop strength through body weight resistance exercises. Girls over the age of 12 can begin a mild weight training regimen.
Ideal mileage depends on the individual. Studies concur that moderate mileage is suitable. Estimates of a healthy weekly distance for teen and preteen girls can vary considerably with ranges reported from 30 to 70 miles with most estimates closer to the lower end at no more than 40 miles. After 70 plus miles per week, improvement in aerobic fitness stagnates and musculoskeletal injuries are more prevalent and that level of training that is more appropriate for an older or particularly talented athlete. While a distance base is necessary, workouts should vary to include training such as intervals. One tip that coaches have been using with stellar results is the total fitness regimen. This well-rounded training is designed to prevent injuries. In addition to running, athletes do weight training, calisthenics, pool exercises, and plyometrics. Girls can keep track of mileage and fitness training through a journal or, if she is into gadgets, read up on how to choose the best GPS watch for her needs.
Motivational techniques are another key element of training teen and preteen girl distance runners. First, coaches and parents should avoid putting pressure on an athlete, which can cause poor performance and decreased desire to run. During the preteen and early teen years focusing on having fun and achieving personal bests, as opposed to competition, yields better results. Discussing racing strategy before a competition can help ease the runner’s mind. Visualization techniques, where the runner sees herself doing her best, have been proven to increase confidence. Finally, a big motivator can be incorporating days of rest into the schedule. This allows the girl’s body to recover while also improving mental fitness.
About the Author: Carleen Coulter is the owner and editor of RunGadget, a site that focuses on running gear reviews.
Image Source: Idaho Statesman
Its Never Too Late To Challenge Yourself
Posted by: | CommentsThis post is for all the sports moms out there that may have some how, some way managed to lose their own sports path and goals because they are so focused on helping their children achieve their goals and dreams!
I was an active kid and did a variety of sports. I ran cross country in high school and in college I did 5K, 8K and 10 mile races with friends for fun. And then something happened. I got married and started my own family, juggling the demands of running a busy house and running my own business. And somewhere in all of that craziness I forgot about me. I forgot that I love to play, compete and challenge myself.
As I entered my forties I decided it was time to find the athlete in me again! I took up golf and last year I set about learning how to run again. I made it my goal to run a 5K race this year – no matter how slow. And guess what I did?
Last weekend I completed my first 5K in twenty – count them – twenty, years! It was so much fun! We hung out with the Easter Bunny before the race and it was great to see Moms, Dads, teens, kids and little ones in strollers all out there to run together. I ran the race with a good friend – who like me, decided it was high time to find her inner athlete again. We didn’t care if were last (which we weren’t), we just wanted to run the whole thing. We finished the 3.1 miles in 40 minutes. Not lightning speed by any measure, but we accomplished our goal and that was the best part.
And as an added bonus, I think I have now got my 14 year old son hooked!! He ran the 5K race too – it was his first one and he finished it in a blazing (compared to us) 23 minutes. Not too shabby for the first one! When I asked him how it went at the end, he simply asked, “When can we do that again?” COOL!! So, I think we are going to run another race in June.
I know its hard to carve out time for you when you are shuttling kids back and forth to practice, going to competitions, and still trying to keep the household moving, but you have to do it. Be creative. Make the time and give yourself a challenge. The rewards are HUGE! Not only will you feel amazing, you set the most important example for your kids that you possibly can!
So, what’s your challenge and how are you going to go about achieving it?
