-
Authorities recommend
that training be down on alternate days to allow for recovery from the
effects of the previous day's work.
-
Don't be too concerned
with the foot, arm, and body positions during beginning running phases.
In general, arm movements should be easy and natural, with elbows bent,
and the head and upper body held up and back. Eyes should look ahead.
The individual should have a relaxed and erect appearance...How an
individual "runs" is call "economy of motion"
-
Beginning distances
should offer a challenge, but not to the point of undue fatigue.
-
With beginning runners
don't be concerned with target heart rates, or pushing for long
distances. This will only cause injuries, and make training difficult.
If it is not fun, most likely training will not continue.
-
Learn to listen to
your individual body signs. Pain is a signal to stop. Breathlessness,
awareness of extreme heart pounding, and overstressing muscles are all
signs from the the body saying to slow down or stop. A good rule is that
if breathing is so labored that a normal conversation can't be carried
out while running, the pace is too fast for beginning runners.
-
Drink...drink...drink.
This is especially important in hot humid summer months, and for
children. Children are handicapped by their diminished sweating rates
and large surface to mass ratios. In other words, children don't sweat
well, are affected by external temperatures, and overheat more than
adults.
Intermediate Runners
Slow Continuous Running: With this method an individual runs a selected
distance with no walking. Continuous running is the final goal of the
run-walk-run method. It is important to increase or decrease the
pace/speed of the running in response to the body's reaction to the
demands. The goal of slow continuous running is to cover the selected
distance with no walking. Time is not an important factor
Advanced Runners
Distance Training: The goal of distance training or "long runs" is to
build endurance or the ability to withstand fatigue. Focus on finishing
the selected distance, not on time, and keep the pace slow and
comfortable.
Distance Running Tips
-
Make only on long run
per week.
-
Make at least one long
run per month.
-
Pace should be about 2
minutes slower than 10K race pace.
-
Distances can be
increased by 10 percent a session.
-
Listen to your
body...If the run feels unusually difficult, reduce the
-
Drink...drink...drink...before...during...after
Hill
Training
The goal of hill training is to build strength. It is
important to focus on economy of motion (body form & style) when running
hills.
Hill Running Tips
-
Try to run at an
intensity that is equal to your 5K to 10K pace.
-
The hill should rise
at least one foot in fifteen, but not exceed one foot in ten.
-
The hill should be
about 100-300 yards long.
Speed
Training
The goal of speed training is to improve race times.
There are three basic types of speed training (interval training, fartlek training, and extensive tempo running).
Intervals: Intervals are a disciplined and structured type of speed
training usually covering a measured distance on a track. Cover your
measured distance at your preset time. Never allow yourself to
completely recover.
Fartlek: Sometimes call "speed play" is speed training that can be used
during any phase of training.
Fartlek Training Tips
-
Begin your run as
normal
-
After you are warm-up
increase your speed until you start to fatigue and then back off.
-
After you have
recovered increase your speed again until fatigue reoccurs and back off.
-
Recover...Increase
speed...Fatigue...Recover...Increase speed...Fatigue...etc.
Guidelines For Interval Training
Intervals Repetitions Duration Work/Rest Heart Rate
Ratio % of Max
Long 4 - 5 3-10min 1:1 90-95
Medium 8 -12 1-3min 1:2 95-100
Short 1 5-25 30-60sec 1:3 100
Sprint 25+ 10-30sec 1:3 100
Reprinted from the American Running and Fitness Association FitNews
Tempo Running
-
Extensive Tempo: Often
called "hard runs" increase your ability to maintain a faster pace over
longer distances, much like racing.
Extensive Tempo Training Tips
-
The pace should be
about 15 seconds per mile slower than your fastest 10K race pace.
-
Try to maintain the
pace as even as possible.
Clothing and Shoes
No matter what the sport/activity, clothing and shoes always play a
contributing role in performance and perception of fun/enjoyment. It is
important that care be given to this often overlooked aspect of
fitness/sport training.
Shoes:
Shoes are an important aspect of sports and fitness. Shoes today
are specially designed to match the demands of the particular sport.
Running shoes need good cushioning, flexible soles, and heel and arch
support. They are designed for straight forward movements that don't
require much lateral direction changes. Court shoes are just the
opposite. They are not designed for straight forward movements, but more
towards stopping, starting, and lateral movement. Additionally they have
soles designed to grip the ground.
Shoe Tips
-
Fit and comfort are
more important than fancy "add-on" features. Toe room, width, and
general comfort are key.
-
Don't wear broken down
shoes.
-
Purchase shoes
designed for specifically for the sport of choice. i.e., basketball
shoes for basketball, running shoes for running etc.
Clothing: Clothing should meet the requirements of the weather and
activity. For running and fitness training this means layers for cold,
and light colors and lightweight clothes for heat. In general you will
be able to wear lighter clothing than temperatures seem to indicate.
Running/fitness training/sport activities generate lots of body heat.
Clothing Tips
-
Wear clothing designed
for the activity.
-
Wear loose fitting
light colored, and light weight clothing in hot humid conditions.
-
On cold days wear
layers to help trap heat, and layers are easy to shed if you get hot.
-
Always wear socks to
protect the feet.
-
When appropriate wear
safety equipment.
-
A hat is standard for
sun protection and to prevent cold weather heat loss.
-
Don't wear rubber
suits. These suits interfere with the body's ability to cool itself.
Nutrition
Other than genetics, no other factor can control performance more than
nutrition. For the most part, children's metabolic rates function higher
than adults'. This means that children burn calories at faster rates
than adults. Also, due to the growing process that children are going
through, more calories are needed to support normal metabolic rates.
Kids spend more calories just sleeping than adults. It's important to
remember when looking at all the carts that document caloric expenditure
during exercise that they are for adults, not children. The values
presented on these charts are too low to correspond with children's
metabolic rates. Additionally, unless prescribed by a physician an
active fitness/sports training child should not have their caloric needs
restricted in any way.
Training Diet: Training diets for children should mirror those of
adults. While children are not small adults, their bodies need the same
type of nutrients for continued growth, development and for fitness
needs. Active children should not have their caloric intake restricted
in anyway. If a child is active in sports, physical education, and
academic school activities, they should be able to eat as many calories
as dictated by their hunger. Most major health organizations recommend
following the American Heart Association's dietary recommendations of
10-12 % of total caloric intake come from proteins, no more than 30 %
from fat/10% saturated, and the remaining from carbohydrates.
-
Carbohydrates provide the body with its
main source of energy. They also have what is called a protein-saving
property. This means, if carbohydrates are present in sufficient
quantities then the body will not have to break down proteins for
energy, and protein will be "saved" for its primary function of building
and repairing muscle tissue. Carbohydrates also play an important role
during aerobic activities. During aerobic activity, fat surpasses
carbohydrates as the body's primary source of energy. Still
carbohydrates are important. In order for the body to burn fat as an
energy supply it needs carbohydrates. No carbos, no fat burning.
Remember 50 - 60 percent of the bodies total daily caloric needs should
come from carbohydrates.
-
Fat consumption is
essential for overall body health. Fats help maintain the structure and
health of all cells, protect body organs, provide a continuous fuel
supply, maintain body temperature, and help keep the fat-soluble
vitamins A. D, E, and K. As mentioned, fats are the primary source of
energy during moderate to rigorous aerobic activities. Remember, 30
percent of the total daily caloric need should come from fat. No more
than 10 percent should be of the saturated variety.
-
Proteins are another
essential element in a child's training diet. Proteins help maintain the
body's fluid balance, form the basis of antibodies transport vital
substances such as calcium, glucose, and potassium (all important in
exercise), aid in blood clotting, and form connective tissue. They are
an energy source only when fats and carbohydrates are not available.
Remember, no more than 10-12% of the body's total daily caloric needs
should come from proteins.
Pre-event Meal: The purpose of the pre-event meal is to add the the
body's energy reserves and prevent hunger pangs without causing and
upset stomach. Carbohydrates should be the primary component of a
pre-event meal. Carbos are easily digested and are the most important
source of energy. Protein is a poor source of energy and it contributes
to dehydration. Fatty foods take longer to digest than other foods and
cause stomach aches during the event/game.
Pre-Event Meal Tips
-
Allow two to three
hours for a small meal (fewer than 500 calories) to be digested.
-
Allow one to two hours
for a blended or liquid meal to be digested.
-
Allow less than one
hour for a light snack (fruit or small bowl of cereal) to be digested.
Sample Meals
-
A cup of soup; a slice
of lean turkey or chicken breast on a bagel or whole-grain bread; a
piece of fruit; juice, water, or milk.
-
One to two slices of
thick-crust pizza, with little of not meat; low-fat cookie; juice,
water, or milk.
-
Spaghetti with tomato
sauce, little or no meat, and a roll; angle food cake with fruit.
Post-event Meal: After a game or a strenuous training session it is
important to reintroduce carbohydrates as soon as possible, and in
sufficient amounts as possible. As mentioned in the fluids section of
this newsletter, research clearly indicates the need to replace carbos
fast (at least within half an hour upon ending exercise). There appears
to be a "window" of opportunity to replace spent carbohydrates/energy.
If carbos are replaced soon enough, the body will allow a
"total-refill". If you wait too long before "refueling", the body will
not allow a total fill to happen. Sports drinks, juice, fruits, bagels,
vegies, any carbohydrate are great...immediately after the
activity...then ASAP a high-carbohydrate meal similar to the pregame
meal should be eaten. If these measures are taken you can be assured
that by the time your child has their next game or training session they
will be totally ready for maximum participation at their personal best
ability.
Nutrition Facts and Stats
-
Children who eat a
healthy breakfast have lower total cholesterol level and are
significantly less overweight than their breakfast-skipping peers.
-
Children who eat
breakfast tend to snack on lower-fat, higher-fiber foods.
-
The more physically
fit the child/individual, the greater the body's capacity to store
water.
-
Some credible research
indicates that many children get as much as 50 % of their total daily
caloric needs from fat food sources.
-
A poor diet combined
with inactivity causes at least 300,000 deaths a year in the United
States. Only tobacco use causes more preventable deaths.
-
Only 39 % of the adult
population attempt to eat healthy.
