the north texas cross country club athlete/parent guidebook

7/29/2019 The North Texas Cross Country Club Athlete/Parent Guidebook

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2013 AthleteParent Guidebook


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Published by The North Texas Cross Country Club

LakeCitiesTrack.com

This work is partly derived from the wikibook Coaching Youth Middle Distance Run-ners (also by this author), and is licensed under a Creative Commons AttributionShareAlike 3.0 Unported License. The chapter heading image background is fromDaniel Skorodjelow.

This edition is current as of September 10, 2013
http://creativecommons.org/licenses/by-sa/3.0/http://creativecommons.org/licenses/by-sa/3.0/http://en.wikibooks.org/wiki/Coaching_Youth_Middle_Distance_Runnershttp://en.wikibooks.org/wiki/Coaching_Youth_Middle_Distance_Runnershttp://lakecitiestrack.com/


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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?


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How long are the races?

How do I advance to the next USATF meet?

How are meets scored for teams?

4. Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17What 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


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1. Basics

How do I use this guide?

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

What is cross country?

Simply stated, cross country (sometimes abbreviated as CC or XC) is the sportof running over any surface that is not a regulation track. Cross country competi-tions, or meets, are often held on Saturdays, and are frequently run on grass sur-faces on or around hills and other obstacles.

Other than the surface you run on, the primary difference between cross coun-try and track is the sport's teamwork aspect. Other than relays, summer track isprimarily an individual sport, with no team championships to speak of. In crosscountry, 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 animpact 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 crosscountry competitive meets in the fall. It is open to athletes aged 715 who desire toimprove their physical and psychological readiness and achieve optimal results. Theclub is a registered member organization with the USA Track and Field (USATF)

Southwestern Association. USATF is the national governing body of track and crosscountry in the United States.


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How do I register?

Visit our registration page to ll out and submit our online registration form, oryou 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 specically, some concerns have been raisedregarding the age appropriateness of the sport for younger athletes, but most ofthese are unwarranted.1 Most young athletes can safely race at distances longerthan 5,000 m if trained responsibly,2 and even very young runners can benet froma long-term distance running program.3 Therefore, if children enjoy the activityand are asymptomatic, there is no reason to [prevent] them from training for andparticipating in [endurance running events].4 More important than race distance,then, is the type of training,5 which we manage carefully to avoid overuse injuriesor burnout.

To see what age group you'll be running in, see the question How long are theraces? on page 14.

Who are the coaches?

Coach Brandon Cooper

Between 2001 and 2009, coach Brandon Cooper competed in over 150 competitiveraces in cross country and track events ranging in distance from 400 to 10,000 me-ters. A veteran of the Lewisville High School and University of North Texas crosscountry and track teams, he also ran for Lake Cities Track Club, with whom he wonfour Texas Amatateur Athletic Federation (TAAF) Games of Texas championships.

Sports do not build character; parents,teachers, friends, and mentors do that.Sports can, however, reveal it.

While nishing at UNT, Cooper be-gan coaching the Lake Cities middle dis-tance runners. In his rst six years withthe program, he coached over 100 quali-ers and 35 top-8 nishers at the Gamesof Texas in the 800, 1,600, and 3,200 me-

ter events. His athletes have nished inthe top three places at the USATF National

Youth Track and Field Championships andthe State Games of America.

In 2012, he coached the inaugural sea-son for The North Texas Cross CountryClub. That year, almost every team mem-ber qualied for the USATF National Ju-nior Olympic Cross Country Meet in Al-buquerque, New Mexico. Coach Cooper is

also the primary author ofCoaching Youth Middle Distance Runners, an online, opencontent guide intended to function as a review of research in the eld.
http://lakecitiestrack.com/register


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Coach Tara Gruber

Coach Tara Gruber began her running career in1995, winning several TAAF championships, qual-

ifying for the Hershey Relays, and racing at theUSATF Junior Cross Country Championships. Dur-ing her high school career, Gruber was nationallyranked in cross country in track. As a high schoolsophomore at the 2003 UIL State Track and FieldChampionships, she placed third in the 3200 meterrun and won the 1600 meter race with the time of4:54, earning a full scholarship in college.

In 2010, Coach Gruber began coaching withLake Cities Track Club, where many of her athletes have qualied and placed atthe Games of Texas in the 800, 1,600, and 3,200 meter events. She most recently

coached at a private school in Stafford, Texas.


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2. Training

The most important concept that we implement in any athlete's training programis the principle of individuality: Training should be directed and tailored to the in-dividual, taking into account the strengths and weaknesses and how these weak-nesses can be addressed as development proceeds.1 We are also aware of the dif-ferent responses to training that younger runners may have compared to more ma-ture athletes. While children are trainable, they may not develop as an adult wouldin 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 ofmiles, 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 neces-sarily better.5 Our workouts vary signicantly in length and difculty. Your workoutat each practice will be ne-tuned to make sure that it is challenging without beingoverly difcult.

How do I warm up?

Warming up may help to avoid next-day soreness.6 Our coaches will go throughour regular warm-up procedure at the rst few practices; after a few times, you'llhave 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 stretchwhere you're not moving, like reaching down to touch the toes) for young


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athletes7 and distance runners.8 In fact, static stretching before a race mayactually 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 improverace performance signicantly.10

Our coaches will cover all of this in detail, and athletes are encouraged to ask anyquestions they might have.

What should I be doing besides running?

Cross-training programs involving activities such as biking or swimming, for exam-ple, are not as effective at improving performance as a specic running program.11

You may still benet from other forms of training, however:

Well-designed, sport-specic resistance and strength training such as plyo-metric exercise can improve performance.12

Following a core training program can also benet runners.13

Balance training programs can signicantly reduce the incidence of anklesprains, 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 equipmentrequired to participate. Products can be purchased as needed, but most will havelittle or no real impact on performance. Athletes may feel that they prefer a prod-uct even when it provides no real benets. Compression clothing, made popular byprofessional athletes, does not signicantly improve running performance.15 Man-ufacturers often advertise clothing made of synthetic material as some kind of aidfor sweat wicking, but there is no evidence to suggest that these improve comfortduring 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 thehighest RPE [Rating of Percieved Exertion] and slowest performancetime. Alternately, the outdoor route resulted in the highest levels ofpositive engagement, revitalization, tranquillity, and course satisfac-

tion, while also yielding the lowest levels of physical exhaustion andRPE.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 con-

fused by marketing approaches. Almost three fourths of high school cross countryrunners claim that arch type is the most important factor when buying runningshoes, but only a little more than half even know their own arch type;19 this lackof self-knowledge holds true for runners in general.20 Clinghan et al.21 found thatlow- and medium-cost running shoes in each of the three brands tested providedthe same (if not better) cushioning as high-cost running shoes.

One notable exception to this rule may apply if similar styles are available asmodels for both children and adults. These versions may differ sharply in their com-position,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 atten-

tion, but the use of this kind of footwear can pose a risk for bone injury.23Accordingto a recent review of the literature, current evidence is insufcient to indicate thatbarefoot runners are faster, perform better, or are any less prone to injury than shodrunners.24 Instead, the important aspects of performance and/or injuries are morerelated to (a) individual preference and (b) individual running style, independenton whether the athlete runs in shoes or barefoot.25

In short, athletes should wear what feels comfortable for them, not whatcosts more. In some cases, customized shoe orthoses may improve the comfortlevels 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, andwe can at least point you in the right direction on how to treat any issue you mighthave. Fortunately, most issues in this sport are relatively minor. If you don't let usknow, though, we can't help you.

Our most common treatment of most issues involves four things, which is oftencalled 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 easiestway to do this is to ll a paper cup with water, put it in the freezer, and onceit 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. Thismay not apply to all injuries.

Elevation Elevate the injury, i.e. prop it up on a pillow while resting.


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3. Competition

How do I pace myself?

It is often not the fastest runner who wins a championship middle distance racebut rather the athlete with the best tactics.1 Our club stresses the importance of ef-fective racing strategies. Pacing strategies may differ signicantly between events,

with some races requiring faster starts and longer races necessitating more care-ful control of pace.2 While it is possible to achieve one's best performance witha 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 expe-rience, you will develop an internal clock that allows you to accurately gauge yourspeed and predictably run a fast time.4 Even well trained runners tend to slow theirpace 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 gettired and slow down.6

Runners who can remember their own pace tend to do better in terms of timedperformance.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 elseto draft off of them.8 Not only does it reduce the oxygen need for the followingrunner, but running at a slight angle on the outside shoulder will make you feel asthough you're not working as hard. Even if the drafting runner is clearly better thanthe person he or she is following, it still makes sense to draft, since it takes awaythe 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. Wewish we could make things go faster, but we can't. Sometimes, this means run-


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ning later in the day, when the temperature is higher. Parents and athletes shouldprepare themselves for meets held in warmer temperatures. Younger athletes donot adjust to warmer temperatures as well adults, and thus may need more time toget used to the heat.10 That said, Youth athletes are capable of tolerating the heatand performing reasonably well and safely in a range of hot environments if theyprepare well, manage hydration sufciently, and are provided the opportunity torecover adequately between contests.11

How long are the races?

At some of our meets, you may be running in the middle school (or open) divi-sion, 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 abirthday 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, whichis 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 oneof 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 veathletes 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 thefewestpoints 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) possiblescore 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 thefourth and fth runners on a team can make the biggest impact on the team score.

Want to know why that is? Ask a coach.


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4. Nutrition

Good nutritional habits will signicantly affect athletes' performance and overallwellness.1 Maintaining a healthy energy balance and practicing effective hydrationhabits can help athletes improve and increase their enjoyment of the sport. We donot strictly regulate our athletes nutritional intake or weight, but our coaches havemany years of experience trying out different foods, so ask them if you are curiousabout something specic.

What should I eat?

Many runners maintain a diet high in complex carbohydrates,2which can improverunning performance and mood.3 Of course, junk foods like pizza, candy bars,hamburgers, and the like should be avoided whenever possible. That said, youngerathletes have smaller glycogen (sugar) stores, meaning that they are more likely toprocess fat during exercise;4 therefore, a higher fat content diet does not negativelyaffect running.5

The number of calories needed should depend on the individual athlete andhis 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 foodsvary. 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 animportant race! We see more nutrition issues related to timing than we do choiceof food. We recommend that an athlete eat at least three hours before their expectedevent or practice.

What about supplements?

Nutritional supplements are widely used among national-level track and eld ath-

letes,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


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inuence on their supplementation practices,9 this is not an appropriate role for ayouth coach; rather, an appropriate dietary intake rather than use of supplements(except when clinically indicated) is recommended to ensure young athletes par-ticipate fully and safely in athletics.10 For some athletes, especially females, iron orcalcium supplementation may be benecial;11 consult a medical professional beforebeginning any supplementation practices.

What should I drink?

Of all issues relating to our sport, this is perhaps the most important. Dehydrationis unhealthy and bad for performance; it can even affect a runner's pacing abil-ity.12 Although adolescent runners can sometimes effectively gauge the amount ofuid they drink during exercise,13 even experienced runners tend to underestimatethe 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 ma-jor and common problem within children exercising in the heat; and (b) childrendo not have the capacity to translate hydration awareness to successful hydrationstrategies.16

Therefore, we carefully monitor athletes' uid intake during training and com-petition to avoid dehydration. Athletes shouldsip water whenever possible through-out 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 minutesbefore exercise.17

We want to ensure that each person is properly hydrated during practice, even in theevent they forget their bottle or run out of water. In warmer temperatures, ingestinga slurry of crushed ice prior to a workout can improve athletes' endurance capa-bilities.18 If you drink it right after practice, low-fat chocolate milk has been shownto 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 overother drinks.20 These sugary drinks can also lead to more stomach issues than thosecaused by water alone.21 Medical groups, such as the American Academy of Pedi-atrics, caution against relying on such drinks, and they strongly oppose the use ofenergy drinks containing stimulants.22 A possible alternativeaside from wateris tart cherry juice, which has been shown to reduce runners' pain levels and aidrecovery after a strenuous race.23


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Appendix

Club Calendar

September

Sun Mon Tues Wed Thurs Fri Sat

1 2 3 4 5 6 7

8 9 106:30pm

Practice

11 126:30pm

Practice

13 14

15 16 176:30pmPractice

18 196:30pmPractice

20 21


25 266:30pmPractice

2728

8:00amSAGU

Invitational

29 30

OctoberSun Mon Tues Wed Thurs Fri Sat

16:30pmPractice

2 36:30pmPractice

48:00am

Nike SouthInvitational

5

6 7 86:30pmPractice

9 106:30pmPractice

11 12

13 14 156:30pm

Practice

16 176:30pm

Practice

18 198:00am

TBD

20 21 226:30pm

Practice

23 246:30pm

Practice

25 268:00am

TBD


30 316:30pmPractice


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20

NovemberSun Mon Tues Wed Thurs Fri Sat

12

8:00amUSATF SWAss'n Meet

3 4 56:30pm

Practice

6 76:30pm

Practice

8 9

10 11 126:30pm

Practice

13 146:30pm

Practice

1516

8:00amUSATF

Region XII


20 216:30pmPractice

22 23

24 2526

6:30pm

OptionalPractice

2728

6:30pm

OptionalPractice

29 30

DecemberSun Mon Tues Wed Thurs Fri Sat

1 2 36:30pm

Practice

4 56:30pm

Practice

6 7

8 9 106:30pm

Practice

11 126:30pm

Practice

13

14

8:00amUSATFNational J.O.

(SanAntonio)

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31


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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)?


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5. M Garcin, M Fleury, and V Billat, The Ratio HLa: RPE as a Tool to Appreciate Over-reaching 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., Com-parison of Plantar Pressure Distribution in Adolescent Runners at Low vs. High Run-

ning 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 MuscleSoreness but Cool-down Does Not: A Randomised Controlled Trial,Australian Journalof 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 Fit-ness 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 Rou-tine, 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 En-

durance 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 High-Intensity Exercise, International Journal of Sports Physiology and Performance 8, no. 1(2013): 7783.

11. Carl Foster et al., Effects of Specic Versus Cross-training on Running Performance,European Journal of Applied Physiology and Occupational Physiology 70, no. 4 (1995): 367372, doi:10.1007/BF00865035.

12. J Mikkola et al., Concurrent Endurance and Explosive Type Strength Training Im-proves Neuromuscular and Anaerobic Characteristics in Young Distance Runners, In-ternational Journal of Sports Medicine 28, no. 7 (2007): 602611, doi:10.1055/s-2007-964849; Silvia Sedano et al., Concurrent Training in Elite Male Runners: The inu-ence 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 Resis-tance Training on Endurance Distance Running Performance Among Highly TrainedRunners: 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 In-jury Prevention for Middle-and Long-distance Runners, Physical Medicine and Reha-bilitation 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 Programon 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 Performancein Men Runners, The Journal of Strength & Conditioning Research 23, no. 1 (2009):101105, doi:10.1519/JSC.0b013e31818eaef3; Ajmol Ali, Robert H Creasy, and Jo-hann 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
http://dx.doi.org/10.1007/s00421-010-1447-1http://dx.doi.org/10.1519/JSC.0b013e31818eaef3http://dx.doi.org/10.1177/0363546505284191http://dx.doi.org/10.1016/j.pmr.2005.03.001http://dx.doi.org/10.1016/j.pmr.2005.03.001http://dx.doi.org/10.1519/JSC.0b013e318185f2f0http://dx.doi.org/10.1519/JSC.0b013e318280cc26http://dx.doi.org/10.1055/s-2007-964849http://dx.doi.org/10.1055/s-2007-964849http://dx.doi.org/10.1007/BF00865035http://dx.doi.org/10.1519/JSC.0b013e3181b22ad6http://dx.doi.org/10.1080/08924562.2012.10592167http://dx.doi.org/10.1080/08924562.2012.10592167http://dx.doi.org/10.1519/R-15344.1http://dx.doi.org/10.1016/S0004-9514(07)70041-7http://dx.doi.org/10.1016/j.gaitpost.2011.12.004http://dx.doi.org/10.1016/j.gaitpost.2011.12.004http://dx.doi.org/10.1055/s-2002-19275


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Wearing Undersized Lower-body Compression Garments on Endurance Running Per-formance,International Journal of Sports Physiology and Performance 6, no. 2 (2011): 160173.

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 Strategyand Exercise Setting on Running Performance, Perceived Exertion, Affect, and Satis-faction, Psychology of Sport and Exercise 5, no. 4 (2004): 461476, doi:10.1016/S1469-0292(03)00039-6.

18. Craig E Richards, Parker J Magin, and Robin Callister, Is Your Prescription of DistanceRunning Shoes Evidence-based?, British Journal of Sports Medicine 43, no. 3 (2009):159162, doi:10.1136/bjsm.2008.046680.

19. RyanC Enke, Edward R Laskowski, and Kristine M Thomsen, Running Shoe SelectionCriteria 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 ExpensivePair 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 FemaleChildren Running in Adult vs. Youth Shoes of the Same Size, Journal of Applied Biome-chanics 28, no. 5 (2012).

23. Sarah T Ridge et al., Foot Bone Marrow Edema After 10-week Transition to MinimalistRunning 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 ofBarefoot 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 Orthosesfor Overuse Injuries in Runners: A Randomised Controlled Study, British Journal ofSports 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 BestPerformance 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 Strate-gies During Men's World-record Performances in Track Athletics, International Journalof 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 Mathematics20, 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/s00421-009-1257-5.

5. Chris R Abbiss and Paul B Laursen, Describing and Understanding Pacing StrategiesDuring 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 Performancein Competitive Middle-distance Speed Skating, Research Quarterly for Exercise andSport81, no. 1 (2010): 16, doi:10.5641/027013610X13352775119439.

7. Kazuo Takai, Cognitive Strategies and Recall of Pace by Long-distance Runners, Per-ceptual 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 ona Group of Highly Trained Distance Runners (master's thesis, University of BritishColumbia, 1995); Mary S Arnett, The Physiological Effects of Drafting in Runners

(master's thesis, University of Wisconsin-La Crosse, 2002); Stephanie Bailey, The Ef-fects of Drafting Distances on Heart Rate Responses, Oxygen Consumption, and Per-ceived Exertion for a Group of Female Cross-country Runners (master's thesis, StateUniversity of New York College, 2011).

9. Ashley B Pitcher, Optimal Strategies for a Two-Runner Model of Middle-DistanceRunning, 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 forthe Child and Adolescent Competitor, Nutrition 20, no. 7 (2004): 620631, doi:10.1016/j.nut.2004.04.002.

2. SandraSchrder et al., Nutrition Concepts for Elite Distance Runners Based on Macronu-trient 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 Intensied RunningTraining 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, inMedicine and Sport Science, ed. N Armstrong and A M McManus, vol. 56 (Basel, Switzer-land: Karger, 2011), doi:10.1159/000320630.

5. Peter J Horvath et al., The Effects of Varying Dietary Fat on Performance and Metabolismin 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.
http://dx.doi.org/10.1080/02640410701607213http://dx.doi.org/10.1159/000320630http://www.ncbi.nlm.nih.gov/pubmed/14660506http://www.ncbi.nlm.nih.gov/pubmed/14660506http://dx.doi.org/10.4085/1062-6050-43.5.489http://dx.doi.org/10.1016/j.nut.2004.04.002http://dx.doi.org/10.1016/j.nut.2004.04.002http://dx.doi.org/10.2165/00007256-200939070-00001http://dx.doi.org/10.1137/090749384http://dx.doi.org/10.1137/090749384http://dx.doi.org/10.2466/pms.1998.86.3.763http://dx.doi.org/10.5641/027013610X13352775119439http://dx.doi.org/10.2165/00007256-200838030-00004http://dx.doi.org/10.2165/00007256-200838030-00004http://dx.doi.org/10.1007/s00421-009-1257-5http://dx.doi.org/10.1007/s00421-009-1257-5


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7. Alex Nieper, Nutritional Supplement Practices in UK Junior National Track and FieldAthletes, 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 Efcacy, 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:10.1080/02640410701607239; Matthew M Schubert and Todd A Astorino, A Systematic Review of the Efcacyof Ergogenic Aids for Improving Running Performance, Advance online publication,The Journal of Strength & Conditioning Research (in press), doi:10.1519/JSC.0b013e31826cad24.

9. Nieper, Nutritional Supplement Practices in UK Junior National Track and Field Ath-letes.

10. Flavia Meyer, Helen O'Connor, and Susan M Shirreffs, Nutrition for the Young Ath-

lete, Journal of Sports Sciences 25, no. S1 (2007): S73, doi:10.1080/02640410701607338.11. H James Nickerson et al., Causes of Iron Deciency 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 Deciency in Ado-lescent 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 ExerciseMetabolism 14, no. 1 (2004): 717, http://www.ncbi.nlm.nih.gov/pubmed/15129926.

12. Rebecca L Stearns et al., Inuence of HydrationStatus on Pacing During Trail Runningin 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, Hy-dration 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 a1-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 Conditionsfor 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, Nu-trition Today 47, no. S4 (2012): S11, doi:10.1097/NT.0b013e3182626689.

17. Douglas J Casa, Proper Hydration for Distance Running: Identifying Individual FluidNeeds, Track Coach 167 (2004): 7.

18. Rodney Siegel et al., Ice Slurry Ingestion Increases Core Temperature Capacity andRunning 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 withIce Slurry Ingestion Leads to Similar Run Times to Exhaustion in the Heat as Cold waterimmersion, 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 Bal-ance, Glycogen & Performance, Advance online publication, Medicine & Science in
http://dx.doi.org/10.1080/02640414.2011.625968http://dx.doi.org/10.1080/02640414.2011.625968http://dx.doi.org/10.1249/MSS.0b013e3181bf257ahttp://dx.doi.org/10.1097/NT.0b013e3182626689http://dx.doi.org/10.1139/H10-084http://dx.doi.org/10.1519/JSC.0b013e3181b73c3fhttp://www.ncbi.nlm.nih.gov/pubmed/15129926http://dx.doi.org/10.1016/0197-0070(87)90002-7http://dx.doi.org/10.1016/S0022-3476(89)80717-6http://dx.doi.org/10.1080/02640410701607338http://dx.doi.org/10.1519/JSC.0b013e31826cad24http://dx.doi.org/10.1519/JSC.0b013e31826cad24http://dx.doi.org/10.1080/02640410701607239http://dx.doi.org/10.1080/02640410701607239http://dx.doi.org/10.1186/1550-2783-5-22http://dx.doi.org/10.1136/bjsm.2004.015842http://dx.doi.org/10.1136/bjsm.2004.015842


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Sports & Exercise (2011), doi:10.1249/MSS.0b013e3182364162; Kelly Pritchett and RobertPritchett, 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, Inuence of ingesting a Carbohydrate-electrolyte So-lution Before and During a 1-hour Run in Fed Endurance-trained Runners, Journal ofSports Sciences 28, no. 6 (2010): 593601, doi:10.1080/02640410903582784.

21. MA van Nieuwenhoven, F Brouns, and EMR Kovacs, The Effect of Two Sports Drinksand 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 forChildren and Adolescents: Are They Appropriate?, Pediatrics 127, no. 6 (2011): 11821189, doi:10.1542/peds.2011-0965.

23. Glyn Howatson et al., Inuence of Tart Cherry Juice on Indices of Recovery Follow-

ing 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., Efcacyof Tart Cherry Juice in Reducing Muscle Pain During Running: A Randomized Con-trolled Trial, Journal of the International Society of Sports Nutrition 7, no. 1 (2010): 1723,doi:10.1186/1550-2783-7-17.
http://dx.doi.org/10.1186/1550-2783-7-17http://dx.doi.org/10.1111/j.1600-0838.2009.01005.xhttp://dx.doi.org/10.1542/peds.2011-0965http://dx.doi.org/10.1080/02640410903582784http://dx.doi.org/10.1159/000341954http://dx.doi.org/10.1249/MSS.0b013e3182364162


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Index

.Aage

appropriateness for running . . . . . 6

groups . . . . . . . . . . . . . . . . . . . . . . . . 14

arch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

.Bbalance training . . . . . . . . . . . . . . . . . . . 10

barefoot . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

b u r n o u t . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

.Cc a r b o h y d r a t e . . . . . . . . . . . . . . . . . . . . . . 1 7

chocolate milk . . . . . . . . . . . . . . . . . . . . . 18

coach . . . . . . . . . . . . . . . . . . . . . . . . 6, 7, 17

c o m p e t i t i o n . . . . . . . . . . . . . . . . . . . . . . . 1 3

c o m p r e s s i o n . . . . . . . . . . . . . . . . . . . . . . 1 1

compression clothing.... . . . . . . . . . .10

Cooper, Brandon . . . . . . . . . . . . . . . . . . . 6

core training . . . . . . . . . . . . . . . . . . . . . . 10cross-training . . . . . . . . . . . . . . . . . . . . . 10

.Dd e h y d r a t i o n . . . . . . . . . . . . . . . . . . . . . . . 1 8draft . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13dynamic stretches . . . . . . . . . . . . . . . . . . 9

.Ee l e v a t i o n . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1equipment . . . . . . . . . . . . . . . . . . . . . . . . 10

.GGames of Texas . . . . . . . . . . . . . . . . . . 6, 7G a t o r a d e . . . . . . . . . . . . . . . . . . . . . . . . . . 1 8

Gruber, Tara . . . . . . . . . . . . . . . . . . . . . . . . 7

.Hhydration . . . . . . . . . . . . . . . . . . . . . . 14, 18

.Ii c e . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1

individualism . . . . . . . . . . . . . . . . 9, 11, 17injury . . . . . . . . . . . . . . . . . . . . . . . . . . . 9, 11


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30 INDEX

ankle sprains . . . . . . . . . . . . . . . . . . 10b o n e . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1

intensity . . . . . . . . . . . . . . . . . . . . . . . . . . 17i n t e r n a l c l o c k . . . . . . . . . . . . . . . . . . . . . . 1 3

.LLake Cities Track Club . . . . . . . . . . . 5--7Lewisville High School . . . . . . . . . . . . . 6

.Mmiddle school (division) . . . . . . . . . . . 14

.Nnutrition . . . . . . . . . . . . . . . . . . . . . . . . . . 17

.Oopen (division) . . . . . . . . . . . . . . . . . . . . 14orthoses . . . . . . . . . . . . . . . . . . . . . . . . . . 11

.Ppacing . . . . . . . . . . . . . . . . . . . . . . . . . 13, 18plyometrics . . . . . . . . . . . . . . . . . . . . . . . 10

.Rrace report . . . . . . . . . . . . . . . . . . . . . . . . 13racing strategy . . . . . . . . . . . . . . . . . . . . 13Rating of Percieved Exertion (RPE) . 10recovery . . . . . . . . . . . . . . . . . . . . . . . . . . 14resistance training.. . . . . . . . . . . . . . . .10rest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11R I C E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1

.Sschedule . . . . . . . . . . . . . . . . . . . . . . . . . . 13shoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

m i n i m a l i s t . . . . . . . . . . . . . . . . . . . . 1 1soreness . . . . . . . . . . . . . . . . . . . . . . . . . . . 9static stretches . . . . . . . . . . . . . . . . . . . . . . 9stride-outs . . . . . . . . . . . . . . . . . . . . . . . . 10supplements . . . . . . . . . . . . . . . . . . . 17, 18

.TTAAF . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6, 7t a c t i c s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 3tart cherry juice. . . . . . . . . . . . . . . . . . . .18temperature . . . . . . . . . . . . . . . . . . . 14, 18training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

t r e a d m i l l . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0

.UU I L . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7u n i f o r m . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0University of North Texas . . . . . . . . . . . 6USATF . . . . . . . . . . . . . . . . . . . . . . 5--7, 14

.Vvolume . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

.Wwarm-up. . . . . . . . . . . . . . . . . . . . . . . . . . . 9wicking (clothing) . . . . . . . . . . . . . . . . . 10

the north texas cross country club athlete/parent guidebook

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