Nutrition for Young Runners

Running is a popular sport with children and adolescents around the world.

Depending on the age and calibre of the young athlete, training may range from the weekly school Physical Education lesson to structured sessions at a local club or to participation in one of the special training plans on The World Keeps Running.

The goals of training may range from simply having fun, to improving fitness and physique, to developing running skills and preparing for an event.

For the youngest age groups, there should be no special need for any change to diet. The main aims are to minimise the risk of gastrointestinal upset and to avoid problems of dehydration on hot days. It may be best to avoid solid food for two to three hours before training and particularly an event as the combination of exercise and nerves can cause some gastric distress.

Children can often be out in the sun for many hours on sports days, and adults should be vigilant to ensure frequent application of sun cream and to be aware of any child who seems to be having problems. Ample fluid should be available, and children may need to be reminded to take small amounts of drinks at regular intervals.

The physiology of children and adolescents differs from that of adults in several ways. The mechanisms of thermoregulation are less efficient in children, and special attention must be paid to the environment, activity patterns, clothing and hydration to avoid problems of hyperthermia or hypothermia.

The growth spurts during childhood and adolescence require nutritional support in terms of adequate intake of energy, protein and minerals.

Active young people may find it difficult to meet their needs for energy and nutrients when the costs of training and growth are added. Young people may not have developed the nutritional knowledge and time management skills to fit in all the eating occasions required to achieve high energy, nutrient-rich eating.

The rate of obesity in children is still rising, but active youngsters do need a plentiful supply of energy from foods and energy-containing drinks.

Young athletes eating a wide range of foods should not need to use dietary supplements, and athletes and coaches should be aware that these do not provide a short cut to success.

Encourage children to become involved in menu planning for the family meals, and for special needs associated with their training and competition sessions. Encourage positive messages that good eating practices, involving good choices of foods and drinks, are part of the formula for sporting success, and a healthy life.

Children often need snacks to meet their energy needs over the day, and the special needs of recovery from sport. These snacks should involve nutrient-rich choices such as fruit, sandwiches, dried fruit and nuts, flavoured dairy products, and cereals and milk. Some planning is needed to have these choices on hand over the day, and before or after sport.

Starting an Exercise Program for Better Health

 

We are all well aware of the importance of exercise. Studies
constantly come out showing that exercise can reverse many
serious health problems and increase our longevity. Americans
spend more on health and exercise equipment than any other
country. Yet few of us follow through on an exercise regime. The
main reason for this is time. It can be hard to find time in a
busy schedule to include an hour or more at the gym. By starting
with a manageable schedule and choosing something you enjoy, you
can begin an exercise program and stick with it.

Be sure to see your doctor before you begin your new exercise
program, especially if you have not been active in a long time.

Start Small

Begin your exercise regime slowly. Jumping in too fast can lead
to injury which will definitely decrease your desire to stick
with it. Do not expect too much too fast. Start out with small
goals that you can measure.

Choose a small amount of time each day such as 10 minutes and
schedule it into your daily routine. Do not let exercise to be
the thing that gets cut out of your schedule when you get busier.
Think of it as a regular part of your daily duties such as
brushing your hair or flossing your teeth.

Before you begin, remember to do some warm-up exercises. Warming
up prepares your muscles for the exercise and helps to prevent
injury. Do about 5 to 10 minutes of jumping jacks or a slow jog.
If at any time during your exercise you begin to feel pain, just
stop. If you keep going it could lead to injury. Drink plenty of
water before you start and have an extra glass if it’s a hot day.
Don’t exercise on an empty stomach especially if you do your
routine first thing in the morning.

Make It Enjoyable

The most important thing you can do when starting an exercise
regime is to choose something that you enjoy. If you have always
wanted to learn to dance, sign up for dance lessons. Take a
beginner aerobics course at a gym or join a tennis league. Aim
for about 30 minutes of physical activity per day.

One of the best exercises for the beginner is walking. You can
easily adjust the intensity and length of your workout, and
increase both as you become more fit. It can be done at any time
that best fits into your day. Studies have shown that walking can
combat health problems such as diabetes, high cholesterol and
high blood pressure.

Exercising can be especially valuable for women in combating bone
loss which comes with age. As women get older they begin to lose
about 1% of their bone mass per year. Following menopause it
increases to 3% per year. Weight bearing exercise stimulates the
bone to make new bone cells.

To enjoy the health benefits of exercise you have to make it part
of your daily routine. Start by doing something you enjoy or even
began with walking. Schedule exercise into your daily routine and
do a little each day. Before you know it you will be healthier
than ever before!