The Basics

How to start, when to start, what to wear, what type of shoes, how far, how fast, how to train, how and when to stretch, how to prevent injury and a lot more questions that beginner runners seem to ask?

We will cover some of the basics and try to give some advice to runners at the different age levels. A lot of it is common sense a lot is information gained from experience. The thing to remember is that running is the most natural and oldest sport and pastime that people of all ages can become involved with. Almost everyone can run, some better than others. With modern advice you can keep running longer in your life. We have divided our basic advice into several different categories and tailored it to different age groups. We do not pretend to cover all aspects of running, just some of the basics. The most important thing to remember, especially for the new runner, is to enjoy it and have fun. That does not mean you will not experience discomfort, especially during the beginning stages. Pushing yourself to the limits can be a good thing and can be an effective method of improving your level of fitness. If however, running at any level becomes a chore, then maybe it's time to consider another form of exercise.

How to start - what do you need?

• Shoes - a good pair of lightweight running shoes - go to a local running store to get fitted
• Socks - a thin pair of Coolmax or equivalent style socks - avoid heavy cotton socks
• Clothing - lightweight comfortable shorts and tops - dress for weather and distance - avoid heavy cotton shirts
• Hat - a hat is a good thing in the summer to avoid sunburn and in the winter to avoid heat loss. Again check with a local running store to get the right advice on the correct material
• Water bottle - every runner has their own water bottles

When to start?

How far?

Young children typically run distances they are comfortable with. In many developing countries the kids run to and from school, often covering many miles and often without running shoes. However there is a major risk of over-racing and over training our young athletes. Elementary school kids should be encouraged to race the shorter distances of 100, 200 and 400 meters. Even the distance of one mile raced at a very young age can cause injury. Kids in Junior High should avoid racing distances above 5K. In High School most organized races are about 5K or 3 miles. Road Racing, even for Seniors, at distances about 10K should be considered very carefully. Most Marathons will not allow athletes 18 and under to enter because of the risk of serious skeletal injury.

How fast and how often?

If you are in reasonable shape, no injuries and well stretched, then young athletes have an amazing power to race short distances (under one mile) on a frequent basis. Again, listen to your body. If it tells you that you are over-racing, slow down.

For longer distances (above one mile) a general proven rule of thumb is to have one day's break from racing (not running) for every mile raced. In other words if you race 3 miles then take three days before your next race.

How to train? - speed, duration and coaching

For young runners there is very little need to develop a formal training program. It is just a matter of getting out to local parks, school grounds or anywhere there is open space and running as often as you can. Be very careful of cars , so pick your courses carefully. Trails are good as long as you are accompanied by a responsible person. At some stage or age consider a log book. A simple notebook is adequate. Just keep a small note of the date, an estimate of the distance and time plus a few works on how you felt during the run.

For most young runners, the advice they receive from their parents or trainers at School, or local running club is more than adequate to help them improve.

How and when to stretch?

Stretching mechanics is something that cannot be overemphasized. From the earliest age it is good to get into the habit of stretching both before and after any running and during other times as well. Develop a balanced routine that covers all of the affected muscles.

How to prevent injury?

Many injures result from inadequate stretching. This especially applies to sprints and in cooler weather. The cooler the temperature, the more stretching required to warm up the muscles. Always listen to your body. Often, your own understanding of the symptoms can assist a professional to better diagnose an injury.

How to recover from an injury?

If you know that there is something wrong, try to determine the most time-effective method of recovery. If you rush back into running before an injury has healed then you may extend the recovery period. Often there are many alternatives, besides complete rest, to maintain a good level of fitness during an injury recovery period.

The next steps!

By the time you are well into Junior high or early high School you should know if you have the passion and the talent for running. This may be long distance or track, sometimes both. At this stage you should consider getting some professional advice on better understanding your potential and the right training methods available to reach that potential. Often this advice can come from the High School coaches or sometimes an external professional from a local running club or outside organization. Even if you have great running talent and want to use that talent to develop a running career, still always try to have fun and share your passion for running with the youth around you.

Drugs

There has been a lot of hype around athletes using performance enhancing drugs. You might be exposed to them even in High School. The thing to remember is that before long, testing and implementation of the tests will catch up with the drug users. Eventually all cheaters will be caught during their careers. These drugs have devistating, long-term side effects. The best possible advice is to stay clean and to let the cheaters be afraid.