Supporting DD to train sensibly for races

[basalcell2244]

DD (in year 4) wants to race competitively and is extremely driven. I feel completely out of my depth in offering support, ensuring she is not overdoing it and sad that lots of the time parents have to run with DC whilst they are under 9 and sometimes even when under 11 and I cant. Are there any forums or websites for advice on kids running. I feel very inadequate as the only other kids we have met of this age racing at this level all have parents who race too and know everything about running and are super competitive. I know nothing and don't want to offer incorrect advice and googling seems to give advice for adults and I want to follow trusted advice specific for kids.

Do you have a local athletics club?

Many will have a junior section and will have trained coaches available

Thanks. Athletics club seems great but is from age 11 so we have over 2 years wait and she really wants to win county race now. Many of the kids she runs with have private coaches in addition to experienced parents and I know I could book the same but was hoping I could just post my queries on a facebook forum or read a book or website with advice as there seems to be this for adults training. If there is nothing I may reluctantly get private coach as she may listen to them in terms of what is reasonable training as DD knows I have no idea.

That's a shame, our local club takes kids from age 8

If you visit ucoach.com (which is aimed at UKA coaches/coaching assistants) there are lots of resources freely available. Hopefully you can find something which will advise you on a suitable training programme for a firl of her age.

Do you mean you can't run with her because you can't run yourself? Or because you don't have time?

If it's time, then she is going to need some adult coaching as she is running so if you can't be with her, she's going to need coaching.

My local athletics club takes from 7 and I think even the local women's running club (who do social runs) will allow parents to bring capable children on runs (you would need to run with her tho). If neither are options, you will need a coach to take her out.

If the issue is that you're not a runner yourself - well you could learn? The Couch to 5km program will have you running continuously for 30 minutes in 9 weeks. From that point you can learn together.

She'll need to do some speed sessions, some distance sessions, some hill work. Some trail/trek runs if you plans to run off road. Some track time if she's wanting speed.

Do you have a junior park run near you? She could go there on Sunday mornings for a regular run, and you might meet people there who could offer advice. are there any other athletics clubs? Maybe a little further away? If keeping up with her on a training run is difficult, could you cycle alongside her?

Thanks - I am disabled so definitely wont be running!! I can just manage an electric bike so she can run beside me on hills but there are limited places where I can use it and obviously it does not allow her to do adult parkrun or all the races where children need an adult with them. I stay with her for all races and support her with unlimited time but I need knowledge too to improve my support for her. However not sure even if I wasn't disabled I could suddenly learn to run and keep up as she is one of fastest in the whole county. Not sure she needs a coach to run with her as she is happy to run circuits of 1km for example whilst I sit on a bench. I just want to support her ie ensuring she doesn't overdo it and does right warmups and cool downs, sensible balance of training so she doesn't get injured and that diet, equipment and race preparation is appropriate. There is loads of information on line for adults just thought there must be something for kids or even a facebook group for sharing advice. There are loads of other kids running competitively in our county but I have never seen one without a parent who runs and they all seem to be training their child rather than leaving the child too it. DD does not know when to stop and rest and I know nothing about training.

If there's a junior parkrun she can run that without an adult I think. She could do an interval/fartlek type session once a week - if there is a football pitch near you she could run hard along the long side, then jog the short side to recover, and do that 3 times round. Then one day a longer run - maybe 2k at an easy pace and gradually increase that distance according to whatever races she wnts to run - at her age probably not much further than 3-5k I guess. Hill sprints are also good, just a short hill, jog to it then run hard up and jog down. Start with 5 or so, then increase. If she can do a good part of the running on soft surfaces that would be better for her young joints. If there is an athletics track near you she could do sessions there, like 200m hard then jog to recover and repeat, or do 400m hard with a longer rest to recover. She should warm up with a gentle jog and some dynamic stretches before any session.

Is there a GoodGym near you ? Despite the name, it's not a Gym, it's a of community volunteers who happen to run. You might find that someone from there wouid be able to buddy your DD as your disability means you can't.

And keep trying for other athletics clubs as there are many which start younger than your nearest.

Final bit of advice - was talking to a senior county-level athletics coach very involved with juniors. He I'd that those who go on to be winners in late teens and adulthood are almost invariably 'generalists' until age 14/15/16 often playing at least two other sports to a decent level. So if you can't find the running coaching you want yet, take heart that supporting any sport/physical activity is also making her a better runner.

Yes thanks she does junior parkrun each week as that is fine without an adult. Yes when I sit on a bench and she runs it is around a park/ football pitch but she does it all fast rather than a mix of slow fast so I can recommend what you suggest. I have no idea what fartlek is or dymanic stretches hence my needing a manual! Yes I had been told not too much running on hard surfaces for 8 year olds hence not much training with me on electric bike. Is there somewhere that explains basic running training for kids ie pictures of different warm up exercise and a good routine to follow before a race - a book or website for example just something we can follow with diet etc. She isn't jogging before a race just doing stretches but no idea if she know all the correct ones hence wanting a pictorial routine I could ensure she always follows. I can tell her to jog too. Is it jog then stretches pre race? Thanks

Can you join the Run Mummy Run community on Facebook and post your questions? They're helpful and you'll find answers.

Is there a running club nearby that allows children? Ours is 6+.

Auntie - thanks I will google goodgyms. I would never let her specializes totally as seen problems with that for kids but luckily she wants to do every activity going as she has to be active non stop. She does 3 clubs a day across a very diverse mix of everything including guiding, swimming, dance, drama, gym and nearly every sport plus mixed athletics. However running is the thing that she gets biggest buzz from and loves races. It is not me that wants her to win county races - she is totally self motivated. She will drag me out of bed at the crack of dawn in the cold, dark and rain to sit on a bench so she can run around a field and beat her time and would happily go alone if I would let her. I just dream of a lie in or an evening at home!

ohflip - I will have a look at that thanks.

It is often difficult to get children to slow down, they want to do everything fast! However running at different paces builds strength in different areas. It may help to tell her that top athletes like Mo Farah do most of their training at a slow pace. The intervals (alternating fast and slow) are good for building speed, as are hill reps. The children at my son's athletics club do the same dynamic stretches that I do for running so you could google dynamic stretches. The idea is that normal static stretches, where you hold the position for a while, are not advised for cold muscles at the start, so dynamic ones hold the position for only a few seconds and wake the muscles up and loosen joints. A jog and stretches pre race will help her performance.