Running for Kids

Pointers for Warm Up and Training:

• Always stretch and walk or jog a bit before running.
• Start slowly and then pick up the pace.
• To gain endurance while training for the race you should be gradually increasing your distance run in the weeks leading up to the race.
• It is OK to walk a little in your training and in your race.
• Always stretch and walk or jog a bit after running.

What to Eat:

• Eat at least one hour before you run. You do want energy but don't want to overload your system. Drink plenty of water and eat a slice of toast or a bagel. Some fruit or a power bar works too. Try and stay away from heavy greasy foods.
• Learn about eating right. To learn about nutrition go to the “For Kids” section of http://www.mypyramid.gov.

What to Wear:

• If it is cool, layer your clothing so that if you get hot, you can shed something. Remember, even on a cool day, you will get hot when you run.
• If it’s raining, a lightweight, breathable nylon jacket (windbreaker) can keep you dry and a cap with a brim will keep the rain out of your eyes.
• A cap and sunglasses are helpful if it is sunny. If it’s going to be a hot day, avoid dark colors - they absorb the heat!
• Wear running shoes or tennis shoes and double knot your shoes before the race so they don’t become untied. If you can, wear a good pair of running shoes that fit you and are comfortable. Not all of athletic shoes are running shoes. Try and get a good pair of shoes that were meant for running. Don't wear your running shoes for anything else but running. If you wear them all day long it will make them tired. Just use them for your running.

Getting Faster:

• Work on endurance first, then speed after. You should be able to run your race distance without walking before you work on getting faster.
• Learn to get faster by doing “interval” training. Run short distances faster---then slow down until you are rested--- then run faster again. Make your faster intervals longer as you get closer to race day.
• Vary your workouts. Try not to do the same workout more than once a week. One day try and run slower but pretty far. Another day, try and run faster and steady. Another day, do intervals. Maybe even have some real easy “lollygag” runs with your friends when you can tell jokes and just have fun.
• Don’t run as fast as you can except right at the end of the race.

Good Running Form:

• Stay relaxed. Don’t grit your teeth or clench your fists. Pretend like you are holding a potato chip in your hand and you don’t want it to break. Keep Smiling. If your face and hands are relaxed, your whole body will be relaxed, and you will be able to run easier. Keep your hands cupped but not closed tightly.Be efficient. Keep your head steady, swing your arms in a relaxed manner and avoid wasting energy. Your arms should NOT swing across your body.
• Run upright, leaning forward slightly but not bending over.
• Breathing: Breathe deeply from the bottom of you belly. Breathe through both your nose and mouth…you need as much oxygen as you can get!

What if You Hurt?

• Remember it is normal to feel very tired in a race. Sharp pains need attention.
• Sideaches/stitches: Everybody gets them. Try breathing out hard and stomping your foot on the side that hurts. Slow down if you have to and rub the area. Wait and it will go away. Try to relax. You can also try raising the arm on the opposite side of your body and run with that arm up in the air for awhile. The cramp should lessen.
• Very Very Tired: Slow down, relax, but keep moving. Walk.
• Dizziness: Walk or Stop and tell a grownup near you.

Why Run? There are lots of reasons, here are a few:

• Running is FUN and makes you healthier. Your body was meant to move and be active. You don't have to move or run fast, but you do have to be active and move your body.
• Running improves your heart, lungs, and flow of blood through your body. It makes your cardio-vascular system the best it can be.
• Dogs like to run too.
• Running helps you in other sports. No matter what sport you do as you get older, running will make you better.
• Running prevents weight gain and being overweight.
• Running improves your immune system and makes it harder to catch colds and other diseases.
• Running actually gives you more energy. For every minute you sit in front of the TV or the computer make sure you run/walk/or be active as well for the same amount of time.
• Running can actually make you smarter. Studies show that improved blood flow to the brain because of running actually makes your brain work better and makes you smarter.
• Running makes you feel better and be happier. An active body improves your mood and the way you feel the whole day.
• Running is something you can do with your friends or by yourself. You can talk and joke and laugh and tell stories with your friends while you run. Or sometimes you just want to run by yourself and be able to think about things yourself and running allows you to do that as well.
• Running allows you to get close to nature. You can run on trails, in parks, on grass, on roads, and enjoy the trees, flowers, hills, and other sights that you can only see while running or walking.
• If you want you can run races and see how fast you can go. It is exciting to compete and run against others and see how far and how fast you can run. It's the oldest sport and the most exciting!
• In ancient Egypt the King had to run the same long distance every three years just as fast as he did before in order to keep his crown.
• Before there were stopwatches, races, tracks, and shoes, men and women ran for one reason; to survive. An old story says that, “every morning in Africa, an antelope wakes up. It knows it must outrun the fastest lion, or it will be killed. Every morning in Africa, a lion wakes up. It knows it must outrun the fastest antelope, or it will starve. So it doesn't matter if you are a lion or an antelope, when the sun comes up in the morning, you'd better be running!”