Furry Scurry
approach? Having your child create their own goal will help the process feel far less intimidating and give them a sense of control. “Running is a great way to allow your child to start controlling their input,” says Johnson. “For example, you won’t tell your child to run three miles and make them feel like they failed if they didn’t complete it,” she explains. “You have to listen to how they’re feeling.” If your child had a heavy day at school or isn’t feeling one hundred percent, their best that day might look like running a few blocks to a nearby park. The distance or pace they run shouldn’t be the priority. The focus should be on working toward a goal and staying consistent. STAY HEALTHY Like all sports, running comes with risk of injury. Arm yourself with knowledge of the common running injuries, as well as how to prevent them in the first place. Watch for Signs of Injury Young runners are highly prone to overuse injuries, which Brewer says are typically focused around areas of growth plates that are more easily stressed than bone or tendons. “Areas of growth plate irritation are called apophysitis, and most commonly develop in the knee and heel in young runners. In adolescent and adult runners, overuse injuries more commonly evolve in the form of tendinitis, bone stress injuries, or kneecap pain.” Talk to a physical therapist or doctor if you or your child are feeling pain from running.
Take Adequate Time Off Taking time off is a crucial step to avoiding injury. “Youth runners, in addition to any youth athlete, should strive for cycles to their training to include a preseason, competition season, and off-season,” Brewer says. Within those cycles, she explains that it’s also important to incorporate rest days in weekly training, shooting for a goal of one to two rest days each week. Rest days can include some active recovery with core strengthening or non-repetitive impact activities, such as biking or swimming. Don’t Slack on Stretching As young runners (ages eight to 13) are developing through growth stages, their flexibility has a difficult time keeping up. To avoid overuse injuries that relate to imbalance in flexibility, Brewer says there should be a focus on quad, hamstring, calf, and Achilles flexibility. The same focus applies to adult runners, as it might reduce the risk of injury in the lower extremities. Aim to stretch at least three to four days per week to maintain flexibility. At the end of the day, running is an endurance sport that not everyone will enjoy. If you’re having trouble motivating your child to try it out, remember that it’s OK to take things slow. Start by running to the end of the block, then to a stop sign, then to a big grove of trees. You and your child don’t have to sign up for a race or be involved in a formal program in order to experience the runner’s high. One motto the team behind Girls on the Run of the Rockies lives by: “Forward is a pace.”
RACE AS A FAMILY Nothing beats the anticipation of race day. The thrill you and your child will feel as you cross the finish line will be unmatched. Sign up for one of these local races as a way to stay motivated throughout your running journey. High Line Canal 5K/10K Race Date: May 7 Run a mostly flat course along the scenic High Line Canal, near deKoevend Park in Centennial. Choose between the 5K and 10K race distance, and enjoy a pancake breakfast after the race . ssprd.org/0/raceseries Furry Scurry Race Date: May 7 Prefer to walk? The 29th Annual Furry Scurry, held in Washington Park, offers a two-mile fundraiser walk or a 0.9-mile mini march. The race is hosted by Dumb Friends League to support homeless animals across Col- orado. Bring your dog along for the fun! furryscurry.org Run the Jaguar Jaunt 5K Family Fun Run/Walk to support the Wild Animal Sanctuary. The course weaves between natural habitats filled with rescue animals, like lions, tigers, and bears. Kids age 12 and under can register for free. runintothewild.org Bubble Run Race Date: June 11 Held at the Adams County Fairgrounds, the Bubble Run is less about racing and more about having fun. Run, walk, dance, and play across a 3.1-mile course, and encounter colorful suds along the way. Once you hit the finish line, enjoy playing near the foam cannons. bubblerun.com Into the Wild Run Race Date: June 11
Blacklight Run Race Date: July 30
Glow lights guide runners along this Blacklight Run race course. The event is held at night and there are no race clocks, winners, or timing chips, making it a welcoming and upbeat envi- ronment for junior racers. blacklightrun.com
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