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Distance Running for Teen Girls

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girls cross country

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

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Its Never Too Late To Challenge Yourself

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This 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?

5k race 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?

Categories : Parenting, Running
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The Run

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Youth Running My junior year of high school some friends convinced me to tryout for the Cross Country team at school. The first few weeks were hard but I soon came to love running – running that was not done on a track. I loved the workouts we did at a local park, the runs that took us through the woods, and even the ones that involved hills – big hills. After high school I continued to run – whenever I could find a running buddy (because running alone is just no fun to me).

My favorite run became the 5-mile loop through the woods, around the lake and along side the golf course of a local county park. It became my Sunday morning reawakening. For years I met a good friend or two at the park at least once a week for our run – never really obsessed with our time – rather more concerned about getting caught up on the week’s news and how we felt. We did local races – 5k, 10k, and even a 10-miler or two – not because we ever thought we could win, but because it was just fun.

Unfortunately my running days are behind me –  a genetic pre-disposition to deteriorating joints and arthritis have me doing other forms of exercise (like walking, golf and swimming) – I really do miss the run and the feeling of the crisp morning air going through my lungs.

Now my kids are old enough to participate in running – and I think my son may even try Cross Country next year when he starts high school. In looking for resources to help them have more fun running and looking for some upcoming races I have found some great youth running resources:

I also recommend checking your local running store for more information on upcoming races, clinics and youth running groups in your area.

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