Advice for Young Runners
The school track season is starting up and every year I see the same things. Many young runners have poor running form and technique, resulting in a higher energy expenditure and slower times.
Here are some of the things young runners do:
- Fail to stretch and warmup properly before race
- Get bunched up at the start of the race
- Run with their arms too high or bent at an acute (< 90 degrees) angle
- Swing their arms side-to-side and/or cross the body’s center line
- Overstriding
- Run wide for too long
- Pass on the curves
- Lean too far forward
- Breathe through the nose
- Breathe with their chest, rather than their abdomen
- Wear the wrong type of shoes for training and/or racing
- Ramp up their training too fast and get shin splints
The most common problem that I see is young runners going out too fast in their races and “dying” at the end. Most of them run the first 1/4 to 1/2 of the race much too fast. By sticking to an even pace, they can improve their times.
Most young runners don’t seem to go into the race with a pacing plan. They need to have a specific plan in mind and check their splits against it early and often to make sure they are on track. They should also practice their race pace on the track to get used to the feel of it.
Do you coach young runners? What advice to you give them? Tell me in the comments.
Related Posts:
Coaching Young Runners? Help Them Get a Running Start
Secrets to Coaching a Successful High School Cross Country Team
What Can We Learn From “The Long Green Line”?
Should Young Runners Use Heart Rate Monitors?
