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SHOES & CLOTHING
Good running shoes will save your feet (and the rest of your body) from most injuries. Please wear running shoes to every run. If you’re not sure if your shoes are good ones, ask your coaches. We also recommend shorts and shirts made from wicking material to help keep your sweat from sticking to you.
DRILLS, STRETCHING & WARM UPS
Injuries may result when you don’t warm up adequately before running. As part of our program we will encourage all Juniors to do a warm up, including drills, prior to every workout. If you arrive late and miss the warm ups, we recommend you do some warm up on your own before you can start your run. Stretching is a good idea, but should NEVER happen until you’ve warmed up your muscles. Stretching cold muscles can cause serious harm. So, always do your warm ups and drills before you stretch, or save your stretching for AFTER the workout.
NUTRITION & HYDRATION
We recommend a healthy diet for all our Juniors (and of course their parents too). It is recommended that you eat plenty of carbohydrates such as brown rice, pasta and even frozen yogurt. You should also have some good lean proteins like chicken, fish, beans or eggs. It’s a good idea to have a small light snack before your workouts such as fruit or a handful of almonds. And bring a snack for after the run too.
You also need to drink plenty of water. Because you are not running a really long distance, you do not need sports drinks. Stay hydrated!
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