2013 AthleteParent Guidebook

Published by The North Texas Cross Country Club LakeCitiesTrack.com This work is partly derived from the wikibook Coaching Youth Middle Distance Runners (also by this author), and is licensed under a Creative Commons Attribution ShareAlike 3.0 Unported License. The chapter heading image background is from Daniel Skorodjelow. This edition is current as of September 10, 2013

Contents

1.

Basics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
How do I use this guide? What is cross country? What is The North Texas Cross Country Club? How do I register? How old do I have to be to run? Who are the coaches? Coach Brandon Cooper Coach Tara Gruber

2.

Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
How long/hard are the workouts? How do I warm up? What should I be doing besides running? What kind of equipment do I need? What kind of shoes should I wear? What if I get injured?

3.

Competition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
How do I pace myself? When do I run my race?

How long are the races? How do I advance to the next USATF meet? How are meets scored for teams?

4.

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
What should I eat? What about supplements? What should I drink? What about sports drinks?

Appendix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Club Calendar Race Report Template

Works Cited . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

1. Basics

How do I use this guide?

There's really no need to read through this from beginning to end. As things come up during the season, just look here to see if your question is answered. Think of it as a Frequently Asked Questions page for our club. There's no way we could answer all of your questions here, though, so make sure to ask us anything that comes to mind as the season progresses.

What is cross country?

Simply stated, cross country (sometimes abbreviated as CC or XC) is the sport of running over any surface that is not a regulation track. Cross country competitions, or meets, are often held on Saturdays, and are frequently run on grass surfaces on or around hills and other obstacles. Other than the surface you run on, the primary difference between cross country and track is the sport's teamwork aspect. Other than relays, summer track is primarily an individual sport, with no team championships to speak of. In cross country, teams are scored based on the places of the top ve nishers. Because of the way the scoring system works, the fth person on a team can make more of an impact on the score than the rst person.

What is The North Texas Cross Country Club?

The North Texas Cross Country Club, a sister program to Lake Cities Track Club, is a youth running team focused on promoting health through training for cross country competitive meets in the fall. It is open to athletes aged 715 who desire to improve their physical and psychological readiness and achieve optimal results. The club is a registered member organization with the USA Track and Field (USATF) Southwestern Association. USATF is the national governing body of track and cross country in the United States.

How do I register?
Visit our registration page to ll out and submit our online registration form, or you can register at any practice. If you run into any problems, don't worry. We're a exible program, and we'll get it sorted out. When you begin attending practices, you can pay the registration fee via cash or check.

How old do I have to be to run?

Regarding middle distance running speci cally, some concerns have been raised regarding the age appropriateness of the sport for younger athletes, but most of these are unwarranted.1 Most young athletes can safely race at distances longer than 5,000 m if trained responsibly,2 and even very young runners can bene t from a long-term distance running program.3 Therefore, if children enjoy the activity and are asymptomatic, there is no reason to [prevent] them from training for and participating in [endurance running events].4 More important than race distance, then, is the type of training,5 which we manage carefully to avoid overuse injuries or burnout. To see what age group you'll be running in, see the question How long are the races? on page 14.

Who are the coaches?

Coach Brandon Cooper Between 2001 and 2009, coach Brandon Cooper competed in over 150 competitive races in cross country and track events ranging in distance from 400 to 10,000 meters. A veteran of the Lewisville High School and University of North Texas cross country and track teams, he also ran for Lake Cities Track Club, with whom he won four Texas Amatateur Athletic Federation (TAAF) Games of Texas championships. While nishing at UNT, Cooper began coaching the Lake Cities middle distance runners. In his rst six years with the program, he coached over 100 qualiers and 35 top-8 nishers at the Games of Texas in the 800, 1,600, and 3,200 meter events. His athletes have nished in the top three places at the USATF National Youth Track and Field Championships and the State Games of America. In 2012, he coached the inaugural season for The North Texas Cross Country Sports do not build character; parents, teachers, friends, and mentors do that. Club. That year, almost every team memSports can, however, reveal it. ber quali ed for the USATF National Junior Olympic Cross Country Meet in Albuquerque, New Mexico. Coach Cooper is also the primary author of Coaching Youth Middle Distance Runners, an online, open content guide intended to function as a review of research in the eld.

7 Coach Tara Gruber Coach Tara Gruber began her running career in 1995, winning several TAAF championships, qualifying for the Hershey Relays, and racing at the USATF Junior Cross Country Championships. During her high school career, Gruber was nationally ranked in cross country in track. As a high school sophomore at the 2003 UIL State Track and Field Championships, she placed third in the 3200 meter run and won the 1600 meter race with the time of 4:54, earning a full scholarship in college. In 2010, Coach Gruber began coaching with Lake Cities Track Club, where many of her athletes have quali ed and placed at the Games of Texas in the 800, 1,600, and 3,200 meter events. She most recently coached at a private school in Stafford, Texas.

2. Training

The most important concept that we implement in any athlete's training program is the principle of individuality: Training should be directed and tailored to the individual, taking into account the strengths and weaknesses and how these weaknesses can be addressed as development proceeds.1 We are also aware of the different responses to training that younger runners may have compared to more mature athletes. While children are trainable, they may not develop as an adult would in similar training conditions.2 Coaches often strive to achieve a balance between the various approaches.3 Our goal is to achieve this balance for each athlete.

How long/hard are the workouts?

There is no clear relationship between running-related injuries and the number of miles, amount of time, intensity of a workout, or the number of workouts you do.4 That said, more trainingeither through running harder or longeris not necessarily better.5 Our workouts vary signi cantly in length and dif culty. Your workout at each practice will be ne-tuned to make sure that it is challenging without being overly dif cult.

How do I warm up?

Warming up may help to avoid next-day soreness.6 Our coaches will go through our regular warm-up procedure at the rst few practices; after a few times, you'll have the short routine memorized. Our usual warm-up routine consists of: An easy jog, usually only a few minutes long. Performing dynamic (also known as active) stretches, like high knees. These are a much more effective part of a warm-up than static stretching (any stretch where you're not moving, like reaching down to touch the toes) for young

10 athletes7 and distance runners.8 In fact, static stretching before a race may actually hurt performance.9 Perhaps most importantly, two 50 m stride-outs (short runs of increasing speed and intensity) followed by a 200 m run at race pace. This can improve race performance signi cantly.10 Our coaches will cover all of this in detail, and athletes are encouraged to ask any questions they might have.

What should I be doing besides running?

Cross-training programs involving activities such as biking or swimming, for example, are not as effective at improving performance as a speci c running program.11 You may still bene t from other forms of training, however: Well-designed, sport-speci c resistance and strength training such as plyometric exercise can improve performance.12 Following a core training program can also bene t runners.13 Balance training programs can signi cantly reduce the incidence of ankle sprains, a common running injury.14 Before beginning any exercise program in addition to practice, tell your coaches so that we can make sure you're doing it properly.

What kind of equipment do I need?

In short, you'll need a uniform (which is included with your club membership) and proper footwear for running. Cross country is a relatively inexpensive sport; however, there are many misconceptions regarding the few pieces of equipment required to participate. Products can be purchased as needed, but most will have little or no real impact on performance. Athletes may feel that they prefer a product even when it provides no real bene ts. Compression clothing, made popular by professional athletes, does not signi cantly improve running performance.15 Manufacturers often advertise clothing made of synthetic material as some kind of aid for sweat wicking, but there is no evidence to suggest that these improve comfort during exercise.16 Finally, treadmills should only be used as a last resort for training. For runners, the treadmill setting was rated as least satisfying, while resulting in the highest RPE [Rating of Percieved Exertion] and slowest performance time. Alternately, the outdoor route resulted in the highest levels of positive engagement, revitalization, tranquillity, and course satisfaction, while also yielding the lowest levels of physical exhaustion and RPE.17

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What kind of shoes should I wear?

Running shoes are often sold as a way to either increase comfort or avoid injury, yet there is no valid evidence to justify these claims.18 Young athletes can be confused by marketing approaches. Almost three fourths of high school cross country runners claim that arch type is the most important factor when buying running shoes, but only a little more than half even know their own arch type;19 this lack of self-knowledge holds true for runners in general.20 Clinghan et al.21 found that low- and medium-cost running shoes in each of the three brands tested provided the same (if not better) cushioning as high-cost running shoes. One notable exception to this rule may apply if similar styles are available as models for both children and adults. These versions may differ sharply in their composition,22 even between similar sizes, and we recommend using the adult version when available. The use of of so-called minimalist running shoes has attracted much attention, but the use of this kind of footwear can pose a risk for bone injury.23 According to a recent review of the literature, current evidence is insuf cient to indicate that barefoot runners are faster, perform better, or are any less prone to injury than shod runners.24 Instead, the important aspects of performance and/or injuries are more related to (a) individual preference and (b) individual running style, independent on whether the athlete runs in shoes or barefoot.25 In short, athletes should wear what feels comfortable for them, not what costs more. In some cases, customized shoe orthoses may improve the comfort levels of athletes with chronic injuries.26

What if I get injured?

First, let us know. We have a lot of experience with common running injuries, and we can at least point you in the right direction on how to treat any issue you might have. Fortunately, most issues in this sport are relatively minor. If you don't let us know, though, we can't help you. Our most common treatment of most issues involves four things, which is often called RICE: Rest Try to avoid doing activities and stay off of the injury. Ice Apply ice to the injured area for around ten minutes at a time. The easiest way to do this is to ll a paper cup with water, put it in the freezer, and once it has frozen, peel away the cup to use it as an ice stick. Compression If possible, wrap the area or use a brace of some kind. This may not apply to all injuries. Elevation Elevate the injury, i.e. prop it up on a pillow while resting.

3. Competition

How do I pace myself?

It is often not the fastest runner who wins a championship middle distance race but rather the athlete with the best tactics.1 Our club stresses the importance of effective racing strategies. Pacing strategies may differ signi cantly between events, with some races requiring faster starts and longer races necessitating more careful control of pace.2 While it is possible to achieve one's best performance with a simple all-out, fast-from-the-start strategy,3 this is often not the best option. Consistent and deliberate pacing is essential for young runners. As you gain experience, you will develop an internal clock that allows you to accurately gauge your speed and predictably run a fast time.4 Even well trained runners tend to slow their pace somewhat in the later stages of a race.5 Starting with a slightly slower pace will allow you to run faster near the middle-to-late part, when other runners get tired and slow down.6 Runners who can remember their own pace tend to do better in terms of timed performance.7 To help you do this, we have included a sample Race Report in the Appendix on page 21. Runners can also position themselves slightly off the outside shoulder of other athletes during competition. There are distinct advantages to using someone else to draft off of them.8 Not only does it reduce the oxygen need for the following runner, but running at a slight angle on the outside shoulder will make you feel as though you're not working as hard. Even if the drafting runner is clearly better than the person he or she is following, it still makes sense to draft, since it takes away the possibility of the weaker athlete using the same drafting strategy on you.9

When do I run my race?

Most of your races will start on Saturday mornings; however, the schedule for many of our competitions is structured for the organizers' convenience, not yours. We wish we could make things go faster, but we can't. Sometimes, this means run-

14 ning later in the day, when the temperature is higher. Parents and athletes should prepare themselves for meets held in warmer temperatures. Younger athletes do not adjust to warmer temperatures as well adults, and thus may need more time to get used to the heat.10 That said, Youth athletes are capable of tolerating the heat and performing reasonably well and safely in a range of hot environments if they prepare well, manage hydration suf ciently, and are provided the opportunity to recover adequately between contests.11

How long are the races?

At some of our meets, you may be running in the middle school (or open) division, which is typically 3,200 meters (or about two miles). But at the USATF meets you'll be competing in later in the season, the distance you run is determined by your age group: Sub-bantam (8 & under) 2 kilometers (1.24 miles) Bantam (10 & under) 3 kilometers (1.86 miles) Midget (12 & under) 2 kilometers (1.24 miles) Youth (14 & under) 4 kilometers (2.48 miles) Intermediate (16 & under) 5 kilometers (3.1 miles) Young Men/Women (18 & under) 5 kilometers (3.1 miles) These groups are based on your age as of the end of the year, so if you have a birthday between now and December 31, add a year to your current age.

How do I advance to the next USATF meet?

There are three tiers in the USATF Junior Olympics system: Association Regional National The North Texas Cross Country Club is part of the Southwestern Association, which is a part of Region XII. To advance to the next level of competition, you must either a) nish in the top 20 individual places in your age group or b) be a member of one of the top two teams in that age group.

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How are meets scored for teams?

At most cross country meets, teams are scored based on the place of the rst ve athletes on the team in that age group (though any team can have up to seven and sometimes eight runners). Each place is a point, and the team that scores the fewest points wins the meet. Therefore, a team that has runners nish rst, second, third, fourth, and fth gets 15 points, the lowest (and therefore the best) possible score at a cross country meet. If any teams tie, the place of the sixth (and if needed, seventh or even eighth) runner are used to break the tie. This often means that the fourth and fth runners on a team can make the biggest impact on the team score. Want to know why that is? Ask a coach.

4. Nutrition

Good nutritional habits will signi cantly affect athletes' performance and overall wellness.1 Maintaining a healthy energy balance and practicing effective hydration habits can help athletes improve and increase their enjoyment of the sport. We do not strictly regulate our athletes nutritional intake or weight, but our coaches have many years of experience trying out different foods, so ask them if you are curious about something speci c.

What should I eat?

Many runners maintain a diet high in complex carbohydrates,2 which can improve running performance and mood.3 Of course, junk foods like pizza, candy bars, hamburgers, and the like should be avoided whenever possible. That said, younger athletes have smaller glycogen (sugar) stores, meaning that they are more likely to process fat during exercise;4 therefore, a higher fat content diet does not negatively affect running.5 The number of calories needed should depend on the individual athlete and his or her current training phase; higher volume (i.e. more miles) or intensity (i.e. faster pace) should necessitate greater caloric intake.6 Athletes responses to foods vary. Experiment before practices and early meets to nd the right routine for you. Once you nd one that works, stick with it. Don't change your routine before an important race! We see more nutrition issues related to timing than we do choice of food. We recommend that an athlete eat at least three hours before their expected event or practice.

What about supplements?

Nutritional supplements are widely used among national-level track and eld athletes,7 but with very few exceptions, they do not improve middle distance runners' performance.8 Even though many athletes report that their coach exerts the most

in uence on their supplementation practices,9 this is not an appropriate role for a youth coach; rather, an appropriate dietary intake rather than use of supplements (except when clinically indicated) is recommended to ensure young athletes participate fully and safely in athletics.10 For some athletes, especially females, iron or calcium supplementation may be bene cial;11 consult a medical professional before beginning any supplementation practices.

What should I drink?

Of all issues relating to our sport, this is perhaps the most important. Dehydration is unhealthy and bad for performance; it can even affect a runner's pacing ability.12 Although adolescent runners can sometimes effectively gauge the amount of uid they drink during exercise,13 even experienced runners tend to underestimate the amount of uids they lose through sweat,14 and they sometimes struggle to manage their hydration needs.15 There is little doubt that (a) dehydration is a major and common problem within children exercising in the heat; and (b) children do not have the capacity to translate hydration awareness to successful hydration strategies.16 Therefore, we carefully monitor athletes' uid intake during training and competition to avoid dehydration. Athletes should sip water whenever possible throughout the day, and should bring a water container of some kind to practice each day: The athlete should consume approximately 500 to 600 ml (17 to 20 US oz) of water or a sports drink 2 to 3 hours before exercise and 300 to 360 ml (10 to 12 US oz) of water or a sports drink 0 to 10 minutes before exercise.17 We want to ensure that each person is properly hydrated during practice, even in the event they forget their bottle or run out of water. In warmer temperatures, ingesting a slurry of crushed ice prior to a workout can improve athletes' endurance capabilities.18 If you drink it right after practice, low-fat chocolate milk has been shown to be a more effective recovery drink than water or carbohydrate-only drinks.19

What about sports drinks?

So long as the athlete has had a good meal about three hours before exercise, carbohydrate-based sports beverages such as Gatorade provide no advantages over other drinks.20 These sugary drinks can also lead to more stomach issues than those caused by water alone.21 Medical groups, such as the American Academy of Pediatrics, caution against relying on such drinks, and they strongly oppose the use of energy drinks containing stimulants.22 A possible alternativeaside from water is tart cherry juice, which has been shown to reduce runners' pain levels and aid recovery after a strenuous race.23

19

Appendix

Club Calendar
September Sun
1

Mon
2

Tues
3

Wed
4

Thurs
5

Fri
6

Sat
7

10 6:30pm Practice 17 6:30pm Practice 24 6:30pm Practice

11

12 6:30pm Practice 19 6:30pm Practice 26 6:30pm Practice

13

14

15

16

18

20

21

22

23

25

27

28 8:00am SAGU Invitational

29

30

October Sun

Mon

Tues
1 6:30pm Practice

Wed
2

Thurs
3 6:30pm Practice 10 6:30pm Practice 17 6:30pm Practice 24 6:30pm Practice 31 6:30pm Practice

Fri
4 8:00am Nike South Invitational 11

Sat
5

8 6:30pm Practice 15 6:30pm Practice 22 6:30pm Practice 29 6:30pm Practice

12

13

14

16

18

19 8:00am TBD 26 8:00am TBD

20

21

23

25

27

28

30

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November Sun

Mon

Tues

Wed

Thurs

Fri
1

Sat
2 8:00am USATF SW Ass'n Meet 9

5 6:30pm Practice 12 6:30pm Practice 19 6:30pm Practice 26 6:30pm Optional Practice

7 6:30pm Practice 14 6:30pm Practice 21 6:30pm Practice 28 6:30pm Optional Practice

10

11

13

15

16 8:00am USATF Region XII 23

17

18

20

22

24

25

27

29

30

December Sun
1

Mon
2

Tues
3 6:30pm Practice 10 6:30pm Practice

Wed
4

Thurs
5 6:30pm Practice 12 6:30pm Practice 19

Fri
6

Sat
7

11

13

14 8:00am USATF National J.O. (San Antonio) 21

15

16

17

18

20

22

23

24

25

26

27

28

29

30

31

Race Report Template

Date: Location: Distance: Finishing Time: Weather: 1. How do you think it went?

2. How did it feel at (a) the beginning?

(b) the middle?

(c) the middle-to-late part?

(d) the end?

3. What did you learn from the race?

4. Is there anything you'll do differently next time?

5. What was your favorite part of the day (besides the end)?

Works Cited

Basics
1. Seth Jenny and Tess Armstrong, Distance Running and the Elementary-age Child, Journal of Physical Education, Recreation & Dance 84, no. 3 (2013): 1725, doi:10.1080/ 07303084.2013.763709. 2. William O Roberts, Can Children and adolescents Run Marathons?, Sports Medicine 37, nos. 4--5 (2007): 299301, doi:10.2165/00007256-200737040-00007. 3. Nelda Kay Covington, The Effects of Long Distance Running on Preadolescent Children, in National Convention of the American Alliance for Health, Physical Education, Recreation and Dance (Las Vegas, NV, April 1987). 4. American Academy of Pediatrics, Risks in Distance Running for Children, Pediatrics 86, no. 5 (1990): 800, http://pediatrics.aappublications.org/content/86/5/799.abstract. 5. Joel S Brenner, Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes, Pediatrics 119, no. 6 (2007): 12421245, doi:10.1542/peds.2007-0887.

Training
1. John G Kennedy et al., Foot and Ankle Injuries in the Adolescent Runner, Current Opinion in Pediatrics 17, no. 1 (2005): 42, doi:10.1097/01.mop.0000150921.96790.0b. 2. Oded Bar-Or, Developing the Prepubertal Athlete: Physiological Principles, in Biomechanics and Medicine in Swimming VII, ed. AP Troupe et al. (London, England: Taylor & Francis, 2012), 135140; Linda M Lemura, SP von Duvillard, and Richelle Carolinas, Can Exercise Training Improve Maximal Aerobic Power VO2 max in Children? A Meta-analytic Review, Journal of Exercise Physiology 2 (1999): 117. 3. Paul B Laursen, Training for Intense Exercise Performance: High-intensity or Highvolume Training?, Scandinavian Journal of Medicine & Science in Sports 20, no. s2 (2010): 110, doi:10.1111/j.1600-0838.2010.01184.x. 4. Rasmus stergaard Nielsen et al., Training Errors and Running Related injuries: A Systematic Review, International Journal of Sports Physical Therapy 7, no. 1 (2012): 58 75.

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5. M Garcin, M Fleury, and V Billat, The Ratio HLa: RPE as a Tool to Appreciate Overreaching in Young High-level Middle-distance Runners, International Journal of Sports Medicine 23 (2002): 1621, doi:10.1055/s-2002-19275; Franois Fourchet et al., Comparison of Plantar Pressure Distribution in Adolescent Runners at Low vs. High Running Velocity, Gait & Posture 35, no. 4 (2012): 685687, doi:10.1016/j.gaitpost.2011.12. 004. 6. Roberta YW Law and Robert D Herbert, Warm-up Reduces Delayed-onset Muscle Soreness but Cool-down Does Not: A Randomised Controlled Trial, Australian Journal of Physiotherapy 53, no. 2 (2007): 9195, doi:10.1016/S0004-9514(07)70041-7. 7. Avery D Faigenbaum et al., Acute Effects of Different Warm-up Protocols on Fitness Performance in Children, The Journal of Strength & Conditioning Research 19, no. 2 (2005): 37681, doi:10.1519/R-15344.1. 8. Craig Leon, Hyun-Ju Oh, and Sharon Rana, A Purposeful Dynamic Stretching Routine, Strategies: A Journal for Physical and Sport Educators 25, no. 5 (2012): 144, doi:10. 1080/08924562.2012.10592167. 9. Jacob M Wilson et al., Effects of Static Stretching on Energy Cost and Running Endurance Performance, The Journal of Strength & Conditioning Research 24, no. 9 (2010): 22742279, doi:10.1519/JSC.0b013e3181b22ad6. 10. SA Ingham et al., Improvement of 800 m Running Performance With Prior HighIntensity Exercise, International Journal of Sports Physiology and Performance 8, no. 1 (2013): 7783. 11. Carl Foster et al., Effects of Speci c Versus Cross-training on Running Performance, European Journal of Applied Physiology and Occupational Physiology 70, no. 4 (1995): 367 372, doi:10.1007/BF00865035. 12. J Mikkola et al., Concurrent Endurance and Explosive Type Strength Training Improves Neuromuscular and Anaerobic Characteristics in Young Distance Runners, International Journal of Sports Medicine 28, no. 7 (2007): 602611, doi:10.1055/s- 2007964849; Silvia Sedano et al., Concurrent Training in Elite Male Runners: The in uence of Strength Versus Muscular Endurance Training on Performance Outcomes, Advance online publication, The Journal of Strength & Conditioning Research (in press), doi:10.1519/JSC.0b013e318280cc26; Linda M Yamamoto et al., The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review, The Journal of Strength & Conditioning Research 22, no. 6 (2008): 20362044, doi:10.1519/JSC.0b013e318185f2f0. 13. Michael Fredericson and Tammara Moore, Muscular Balance, Core Stability, and Injury Prevention for Middle-and Long-distance Runners, Physical Medicine and Rehabilitation Clinics of North America 16, no. 3 (2005): 66989, doi:10.1016/j.pmr.2005.03. 001. 14. Timothy A McGuine and James S Keene, The Effect of a Balance Training Program on the Risk of Ankle Sprains in High School Athletes, The American Journal of Sports Medicine 34, no. 7 (2006): 11031111, doi:10.1177/0363546505284191. 15. Wolfgang Kemmler et al., Effect of Compression Stockings on Running Performance in Men Runners, The Journal of Strength & Conditioning Research 23, no. 1 (2009): 101105, doi:10 . 1519 / JSC . 0b013e31818eaef3; Ajmol Ali, Robert H Creasy, and Johann A Edge, Physiological Effects of Wearing Graduated Compression Stockings During Running, European Journal of Applied Physiology 109, no. 6 (2010): 10171025, doi:10.1007/s00421- 010- 1447- 1; Benjamin James Dascombe et al., The Effects of

25
Wearing Undersized Lower-body Compression Garments on Endurance Running Performance, International Journal of Sports Physiology and Performance 6, no. 2 (2011): 160 173. 16. Timothy P Gavin, Clothing and Thermoregulation During Exercise, Sports Medicine 33, no. 13 (2003): 941947, doi:10.2165/00007256-200333130-00001. 17. Rick A LaCaille, Kevin S Masters, and Edward M Heath, Effects of Cognitive Strategy and Exercise Setting on Running Performance, Perceived Exertion, Affect, and Satisfaction, Psychology of Sport and Exercise 5, no. 4 (2004): 461476, doi:10.1016/S14690292(03)00039-6. 18. Craig E Richards, Parker J Magin, and Robin Callister, Is Your Prescription of Distance Running Shoes Evidence-based?, British Journal of Sports Medicine 43, no. 3 (2009): 159162, doi:10.1136/bjsm.2008.046680. 19. Ryan C Enke, Edward R Laskowski, and Kristine M Thomsen, Running Shoe Selection Criteria Among Adolescent Cross-country Runners, PM&R 1, no. 9 (2009): 816819, doi:10.1016/j.pmrj.2009.07.011. 20. Erik Hohmann, Peter Reaburn, and Andreas Imhoff, Runner's Knowledge of Their Foot Type: Do they Really Know?, The Foot 22, no. 3 (2012): 205210, doi:10.1016/j. foot.2012.04.008. 21. Richard Clinghan et al., Do You Get Value for Money When You Buy an Expensive Pair of Running Shoes?, British Journal of Sports Medicine 42, no. 3 (2008): 189, doi:10. 1136/bjsm.2007.038844. 22. Dana Forrest, Janet S Dufek, and John A Mercer, Impact Characteristics of Female Children Running in Adult vs. Youth Shoes of the Same Size, Journal of Applied Biomechanics 28, no. 5 (2012). 23. Sarah T Ridge et al., Foot Bone Marrow Edema After 10-week Transition to Minimalist Running Shoes, Medicine & Science in Sports & Exercise (in press), doi:10.1249/MSS. 0b013e3182874769. 24. Carolyn Goble, Jennifer Wegler, and Christopher P Forest, The Potential Hazards of Barefoot Running: Proceed with Caution, Journal of the American Academy of Physician Assistants 26, no. 3 (2013): 53, doi:10.1097/01720610-201303000-00010. 25. Benno Nigg and Hendrik Enders, Barefoot Running-Some Critical Considerations, Footwear Science 5, no. 1 (2013): 6, doi:10.1080/19424280.2013.766649. 26. Anja Hirschmller et al., Clinical Effectiveness of Customised Sport Shoe Orthoses for Overuse Injuries in Runners: A Randomised Controlled Study, British Journal of Sports Medicine 45, no. 12 (2011): 959965, doi:10.1136/bjsm.2008.055830.

Competition
1. Christian Thiel et al., Pacing in Olympic Track Races: Competitive Tactics Versus Best Performance Strategy, Journal of Sports Sciences 30, no. 11 (2012): 11071115, doi:10. 1080/02640414.2012.701759. 2. Ross Tucker, Michael I Lambert, and Timothy D Noakes, An Analysis of Pacing Strategies During Men's World-record Performances in Track Athletics, International Journal of Sports Physiology and Performance 1, no. 3 (2006): 233245. 3. R Hugh Morton, A New Modelling Approach Demonstrating the Inability to Make up for Lost Time in Endurance Running Events, IMA Journal of Management Mathematics 20, no. 2 (2009): 109120, doi:10.1093/imaman/dpn022.

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4. J Matthew Green et al., Pacing Accuracy in Collegiate and Recreational Runners, European Journal of Applied Physiology 108, no. 3 (2010): 567572, doi:10.1007/s00421009-1257-5. 5. Chris R Abbiss and Paul B Laursen, Describing and Understanding Pacing Strategies During Athletic Competition, Sports Medicine 38, no. 3 (2008): 239252, doi:10.2165/ 00007256-200838030-00004. 6. Thomas Muehlbauer, Christian Schindler, and Stefan Panzer, Pacing and Performance in Competitive Middle-distance Speed Skating, Research Quarterly for Exercise and Sport 81, no. 1 (2010): 16, doi:10.5641/027013610X13352775119439. 7. Kazuo Takai, Cognitive Strategies and Recall of Pace by Long-distance Runners, Perceptual and Motor Skills 86, no. 3 (1998): 763770, doi:10.2466/pms.1998.86.3.763. 8. Veronica Corvaln-Grssling, The Physiological and Perceived Effects of Drafting on a Group of Highly Trained Distance Runners (master's thesis, University of British Columbia, 1995); Mary S Arnett, The Physiological Effects of Drafting in Runners (master's thesis, University of Wisconsin-La Crosse, 2002); Stephanie Bailey, The Effects of Drafting Distances on Heart Rate Responses, Oxygen Consumption, and Perceived Exertion for a Group of Female Cross-country Runners (master's thesis, State University of New York College, 2011). 9. Ashley B Pitcher, Optimal Strategies for a Two-Runner Model of Middle-Distance Running, SIAM Journal on Applied Mathematics 70, no. 4 (2009): 10321046, doi:10. 1137/090749384. 10. Lawrence E Armstrong et al., Heat and Cold Illnesses During Distance Running, Medicine & Science in Sports & Exercise 28 (1996): R110. 11. Michael F Bergeron, Youth Sports in the Heat, Sports Medicine 39, no. 7 (2009): 513, doi:10.2165/00007256-200939070-00001.

Nutrition
1. Heather J Petrie, Elizabeth A Stover, and Craig A Horswill, Nutritional Concerns for the Child and Adolescent Competitor, Nutrition 20, no. 7 (2004): 620631, doi:10 . 1016/j.nut.2004.04.002. 2. Sandra Schrder et al., Nutrition Concepts for Elite Distance Runners Based on Macronutrient and Energy Expenditure, Journal of Athletic Training 43, no. 5 (2008): 489504, doi:10.4085/1062-6050-43.5.489. 3. Juul Achten et al., Higher Dietary Carbohydrate Content During Intensi ed Running Training Results in Better Maintenance of Performance and Mood State, Journal of Applied Physiology 96, no. 4 (2004): 13311340, http://www.ncbi.nlm.nih.gov/pubmed/ 14660506. 4. A Birmingham Jeukendrup and L Cronin, Nutrition and Elite Young Athletes, in Medicine and Sport Science, ed. N Armstrong and A M McManus, vol. 56 (Basel, Switzerland: Karger, 2011), doi:10.1159/000320630. 5. Peter J Horvath et al., The Effects of Varying Dietary Fat on Performance and Metabolism in Trained Male and Female Runners, Journal of the American College of Nutrition 19, no. 1 (2000): 5260. 6. Trent Stellingwerff, Mike K Boit, and Peter T Res, Nutritional Strategies to Optimize Training and Racing in Middle-distance Athletes, Journal of Sports Sciences 25, no. S1 (2007): 1728, doi:10.1080/02640410701607213.

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7. Alex Nieper, Nutritional Supplement Practices in UK Junior National Track and Field Athletes, British Journal of Sports Medicine 39, no. 9 (2005): 645649, doi:10.1136/bjsm. 2004.015842; Andrea Petrczi et al., Nutritional Supplement use by Elite Young UK Athletes: Fallacies of Advice Regarding Ef cacy, Journal of the International Society of Sports Nutrition 5, no. 1 (2008): 18, doi:10.1186/1550-2783-5-22. 8. Louise M Burke, Gregoire Millet, and Mark A Tarnopolsky, Nutrition for Distance Events, Journal of Sports Sciences 25, no. S1 (2007): 2938, doi:10.1080/0264041070160 7239; Matthew M Schubert and Todd A Astorino, A Systematic Review of the Ef cacy of Ergogenic Aids for Improving Running Performance, Advance online publication, The Journal of Strength & Conditioning Research (in press), doi:10.1519/JSC.0b013e3182 6cad24. 9. Nieper, Nutritional Supplement Practices in UK Junior National Track and Field Athletes. 10. Flavia Meyer, Helen O'Connor, and Susan M Shirreffs, Nutrition for the Young Athlete, Journal of Sports Sciences 25, no. S1 (2007): S73, doi:10.1080/02640410701607338. 11. H James Nickerson et al., Causes of Iron De ciency in Adolescent Athletes, The Journal of Pediatrics 114, no. 4 (1989): 657663, doi:10.1016/S0022-3476(89)80717-6; Thomas W Rowland, Stephen A Black, and John F Kelleher, Iron De ciency in Adolescent Endurance Athletes, Journal of Adolescent Health Care 8, no. 4 (1987): 322326, doi:10.1016/0197- 0070(87)90002- 7; Kerri M Winters-Stone and Christine M Snow, One Year of Oral Calcium Supplementation Maintains Cortical Bone Density in Young Adult Female Distance Runners, International Journal of Sport Nutrition and Exercise Metabolism 14, no. 1 (2004): 717, http://www.ncbi.nlm.nih.gov/pubmed/15129926. 12. Rebecca L Stearns et al., In uence of Hydration Status on Pacing During Trail Running in the Heat, The Journal of Strength & Conditioning Research 23, no. 9 (2009): 25332541, doi:10.1519/JSC.0b013e3181b73c3f. 13. Boguslaw Wilk, Brian W Timmons, and Oded Bar-Or, Voluntary Fluid Intake, Hydration Status, and Aerobic Performance of Adolescent Athletes in the Heat, Applied Physiology, Nutrition, and Metabolism 35, no. 6 (2010): 834841, doi:10.1139/H10-084. 14. EK O'Neal et al., Runners Greatly Underestimate Sweat Losses Before and After a 1-hr Summer Run, International Journal of Sport Nutrition and Exercise Metabolism 22, no. 5 (2012): 353362. 15. Dennis Passe et al., Voluntary Dehydration in Runners despite Favorable Conditions for Fluid Intake, International Journal of Sport Nutrition and Exercise Metabolism 17, no. 3 (2007): 284295. 16. Stavros A Kavouras and Giannis Arnaoutis, Hydration Status in Active Youth, Nutrition Today 47, no. S4 (2012): S11, doi:10.1097/NT.0b013e3182626689. 17. Douglas J Casa, Proper Hydration for Distance Running: Identifying Individual Fluid Needs, Track Coach 167 (2004): 7. 18. Rodney Siegel et al., Ice Slurry Ingestion Increases Core Temperature Capacity and Running Time in the Heat, Medicine & Science in Sports & Exercise 42, no. 4 (2010): 717725, doi:10.1249/MSS.0b013e3181bf257a; Rodney Siegel et al., Pre-cooling with Ice Slurry Ingestion Leads to Similar Run Times to Exhaustion in the Heat as Cold water immersion, Journal of Sports Sciences 30, no. 2 (2012): 155165, doi:10.1080/02640414. 2011.625968. 19. William R Lunn et al., Chocolate Milk & Endurance Exercise Recovery: Protein Balance, Glycogen & Performance, Advance online publication, Medicine & Science in

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Sports & Exercise (2011), doi:10.1249/MSS.0b013e3182364162; Kelly Pritchett and Robert Pritchett, Chocolate Milk: A Post-Exercise Recovery Beverage for Endurance Sports, in Medicine and Sport Science, ed. M Lamprecht, vol. 53 (Basel, Switzerland: Karger, 2012), doi:10.1159/000341954. 20. Ian Rollo and Clyde Williams, In uence of ingesting a Carbohydrate-electrolyte Solution Before and During a 1-hour Run in Fed Endurance-trained Runners, Journal of Sports Sciences 28, no. 6 (2010): 593601, doi:10.1080/02640410903582784. 21. MA van Nieuwenhoven, F Brouns, and EMR Kovacs, The Effect of Two Sports Drinks and Water on GI Complaints and Performance During an 18-km Run, International Journal of Sports Medicine 26, no. 04 (2005): 281285. 22. Marcie Beth Schneider and Holly J Benjamin, Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?, Pediatrics 127, no. 6 (2011): 1182 1189, doi:10.1542/peds.2011-0965. 23. Glyn Howatson et al., In uence of Tart Cherry Juice on Indices of Recovery Following Marathon Running, Scandinavian Journal of Medicine & Science in Sports 20, no. 6 (2010): 843852, doi:10.1111/j.1600-0838.2009.01005.x; Kerry Kuehl et al., Ef cacy of Tart Cherry Juice in Reducing Muscle Pain During Running: A Randomized Controlled Trial, Journal of the International Society of Sports Nutrition 7, no. 1 (2010): 1723, doi:10.1186/1550-2783-7-17.

Index

. A age appropriateness for running . . . . . 6 groups . . . . . . . . . . . . . . . . . . . . . . . . 14 arch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

. D dehydration . . . . . . . . . . . . . . . . . . . . . . . 18 draft . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 dynamic stretches . . . . . . . . . . . . . . . . . . 9 . E

. B balance training . . . . . . . . . . . . . . . . . . . 10 barefoot . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 burnout . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

elevation . . . . . . . . . . . . . . . . . . . . . . . . . . 11 equipment . . . . . . . . . . . . . . . . . . . . . . . . 10 . G Games of Texas . . . . . . . . . . . . . . . . . . 6, 7 Gatorade. . . . . . . . . . . . . . . . . . . . . . . . . . 18 Gruber, Tara . . . . . . . . . . . . . . . . . . . . . . . . 7 . H hydration . . . . . . . . . . . . . . . . . . . . . . 14, 18

. C carbohydrate . . . . . . . . . . . . . . . . . . . . . . 17 chocolate milk. . . . . . . . . . . . . . . . . . . . .18 coach . . . . . . . . . . . . . . . . . . . . . . . . 6, 7, 17 competition . . . . . . . . . . . . . . . . . . . . . . . 13 compression . . . . . . . . . . . . . . . . . . . . . . 11 compression clothing . . . . . . . . . . . . . . 10 Cooper, Brandon . . . . . . . . . . . . . . . . . . . 6 core training . . . . . . . . . . . . . . . . . . . . . . 10 cross-training . . . . . . . . . . . . . . . . . . . . . 10

I.
ice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 individualism . . . . . . . . . . . . . . . . 9, 11, 17 injury . . . . . . . . . . . . . . . . . . . . . . . . . . . 9, 11

30 ankle sprains . . . . . . . . . . . . . . . . . . 10 bone . . . . . . . . . . . . . . . . . . . . . . . . . . 11 intensity . . . . . . . . . . . . . . . . . . . . . . . . . . 17 internal clock . . . . . . . . . . . . . . . . . . . . . . 13 . L Lake Cities Track Club . . . . . . . . . . . 5--7 Lewisville High School . . . . . . . . . . . . . 6 . M middle school (division) . . . . . . . . . . . 14 . N nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . 17 . O open (division) . . . . . . . . . . . . . . . . . . . . 14 orthoses . . . . . . . . . . . . . . . . . . . . . . . . . . 11 . P pacing . . . . . . . . . . . . . . . . . . . . . . . . . 13, 18 plyometrics . . . . . . . . . . . . . . . . . . . . . . . 10 . R race report . . . . . . . . . . . . . . . . . . . . . . . . 13 racing strategy . . . . . . . . . . . . . . . . . . . . 13 Rating of Percieved Exertion (RPE) . 10 recovery . . . . . . . . . . . . . . . . . . . . . . . . . . 14 resistance training . . . . . . . . . . . . . . . . . 10 rest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 RICE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 . S schedule . . . . . . . . . . . . . . . . . . . . . . . . . . 13 shoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 . T

INDEX minimalist . . . . . . . . . . . . . . . . . . . . 11 soreness . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 static stretches . . . . . . . . . . . . . . . . . . . . . . 9 stride-outs . . . . . . . . . . . . . . . . . . . . . . . . 10 supplements . . . . . . . . . . . . . . . . . . . 17, 18

TAAF . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6, 7 tactics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 tart cherry juice . . . . . . . . . . . . . . . . . . . . 18 temperature . . . . . . . . . . . . . . . . . . . 14, 18 training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 treadmill . . . . . . . . . . . . . . . . . . . . . . . . . . 10 . U UIL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 uniform . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 University of North Texas . . . . . . . . . . . 6 USATF . . . . . . . . . . . . . . . . . . . . . . 5--7, 14 . V volume . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 . W warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 wicking (clothing) . . . . . . . . . . . . . . . . . 10