Make these words your motto. Then follow the tips below straight to the finish line. Many of them are from Runners World magazine and Training for Young Distance Runners (Greene and Pate, 1997).
By the way, what is "running smart?" It means
knowing that distance running is as much mental
as it is physical. Getting your body in shape and
eating right is only half the battle. If you also train
and race with a sharp mind, you WILL do your best.
Below are some tips for making that happen before,
during, and after races.
The days before the race
Strength training can increase your endurance level by building muscle power. The use of weights is NOT advised for runners younger than 12-13. Greene and Pate recommend the following exercises: push-ups, curl-ups (using a bar), squats, back extension (on your stomach with hands behind head, raise torso), heel raisers and step-ups (on a step or curb), and leg raisers (on your back, raise one leg slowly and straight, then the other).
* Most training runs should be no longer than 20-30 minutes for young athletes. As often as possible, run on soft surfaces to avoid jarring and injuries. Don't forget to do some hills and sprints occasionally.
* Give your bones and muscles a break every other
day by biking, rollerblading, swimming, etc.
* Take it easy the day before a race. If you must run, don't go fast or far. Tired bodies don't race well. Little or even no running is the best strategy for being rested, fresh, and raring to go on race day.
The day of the race (also applies to training)
* Think about the course and prepare to run a smart
race. If there are hills, think about running them right
(details below). Where on the course should you try to run faster, or maybe ease up a bit? Are there corners where you will have an advantage by staying inside? Run the race in your head first. The real thing may be different, but at least think it through.
* Are your shoestrings double tied? Might be a good idea. Have fun, but don't have a nice "trip!"
`* Runners usually dress for 20 degrees warmer than the actual temperature. One thing about a race is guaranteed--you will get warmer as you run. You don't want to freeze and you don't want to cook, so be prepared. Bring extra layers just in case. Remember, weather forecasts aren't always accurate! Some pre-race jogging will help you decide what to wear.
If possible, and regardless of the weather, wear a shirt designed to wick sweat away from your body and keep you dry. In cool/cold weather, always wear sweats or some other warm-up gear until just before the start. Otherwise you will run with tight muscles.
See the Running Gear page for more info about what to wear and how to shop for it.
* Jog for 10-15 minutes to warm up your body before stretching.
* Stretch your muscles slowly and hold for about
15 seconds. Don't stretch with quick jerking,
bouncing motions. In their book, Green and Pate
recommend this routine:
Start with larger muscle groups by doing arm
swings, head rolls, torso twists, hip circles, and leg swings.
Follow these with a hurdle stretch (sitting with one leg bent behind), then stretch your groin muscles (sitting with soles of feet together, pressing down on thighs), hamstrings (sitting and reaching forward to ankles, not toes), quads (standing with one leg pulled back and up), and calf/achilles (leaning against something with one leg back, pushing downward with shin).
* Water you doing? Spending as much time near water as a fish, we hope. Don't forget that fuel for your body. Drink all day, especially 1-2 cups during the two hours before a race. Take another sip right before running to moisten your lips and throat.
* Position yourself to start where you want to start. Your ownstrategy may call for the front row, or it may be to start farther back. Just wiggle and nudge your way into position, politely.
* Psyche yourself up just a little (but don't get too edgy)! Focus on the fun challenge ahead of you. Bring it on!
During the race (and training runs)
Remember the motto: have fun, run smart, and kick it in!
Technique--A big part of running smart!
Young athletes often suffer from bad technique. That means using good technique can give you an edge! Pay close attention to how you run. Here are some tips:
* Relax! Run upright, don't lean forward very far.
Glide, don't bounce up and down. Try to keep your feet under your hips, because overstriding puts on the brakes. Look ahead, not down at your feet. Breath easy from the bottom of your lungs, don't gasp from your throat. Swing your arms straight ahead, with elbows going front/back, not out to the side. Keep your arms low and loose (hands should cross your body near the hips) and keep your fingers loose (don't make a fist). Note: When going uphill, you should lean forward while raising knees and pumping arms more. Lean back and stride out more when going downhill.
Pace, Motivation, and Endurance
Don't burn yourself out at the start like others will. Run smart because you have a long way to go. Here are some ways to accomplish that:
Keeping a steady pace
Hear a rhythm in your head and move your feet to it. Or think something over and over, like "Bring it on!" or "I can do it!" Or "sing" your favorite song in your head. Or count up to 10 and then start over, again and again.
To increase motivation and endurance
Pretend there is a big magnet on the back of the runner ahead of you and imagine it pulling you toward that person. After you pass, focus on the next magnet ahead of you.
Or, use your imagination and pretend to be a speed monster as you catch the "prey" ahead of you. When you catch one, go after another!
Or, simply think about the training you've done and focus on your ability to keep running and finish strong. You're ready for this, you can do it! Think about how good it
will feel to know you did your absolute best and
ran your fastest time possible.
NOW THAT'S BEING A WINNER,
no matter how you place overall.
Don't forget to offer some quick words of encouragement to your teammates as you pass them or they pass you. Give them something to "feed" on, and maybe they will do the same for you.
Reasons for changing pace
* If you're feeling strong, try doing a surge or two. A surge is when you speed up to overtake someone or leave someone behind, then fall back into your steady pace. A surge is a good way to move up and discourage competing runners. If surging past a teammate, remember to offer some words of encouragement.
Try to leave an extra energy boost somewhere deep inside so you can kick it in across the finish line. How many runners can you pass in the last 50 yards?
Rev it up and go! If they look strong, it might be smart to wait until the last five yards and then surprise them with a "super surge." Then they won't be able to catch you.
After the race (and training)
* Congratulate yourself and others. Good job, you did it!
* Drink! Liquids like All Sport and Gatorade are best at first for quick replacement of electrolytes (stuff your muscles are screaming for).
* Eat! Bananas and energy/granola bars have the
stuff you need now. Eat something within an
hour after running, the best time to fuel back up.
* Think about things you could have done better. "Hmmm, maybe if I hadn't stopped for that ice cream cone...." Seriously, were there moments when you could have run even smarter? How can you improve next time?
* Streeeeeetch those muscles again slowly and hold for even a bit longer.
Below are tips from famous runner Jeff Galloway (Runners World) to rid legs of "waste products" that build up in your muscles during a hard run (like lactic acid) and speed up the recovery process after a hard run. He's a pro, so pay attention. Your body will thank you during the next week of training and racing.
* Walk for 5-10 minutes, then sit and elevate your legs for the same amount of time.
* Go for another walk later in the day, then elevate your legs again.
* Give your legs a rubdown (or ask a friend or family member to do so). Really work those muscles, but not so much that it hurts.
* Walk the next day for 30-60 minutes. Leave the bike at home and hoof it to and from school!
And once again...
Jump back into training. Work hard to become better each week. Rrrrruuuunnnn!
