FAQs - Youth Running

Here are some of the more common questions we get from teachers, parents and kids.

Why should I run?
Running is fun! Your body was meant to move and be active. When you are outdoors running, no one tells you to sit still and settle down.  You just want to run!  Of course, there are other great benefits:

• Running can help you in other sports by building endurance and coordination.
• Running makes you happier.  Being active can improve the way you feel all day long.
• Running can actually make you smarter!  Studies show that improved blood flow to the brain actually makes your brain work better.
• Running makes you healthier.  It strengthens your heart and lungs and helps your body fight off illness.

My kids don’t like to run.  What can I do?  
Remember, the most important element in fitness is to keep moving.  Running may not come easily to everyone, but you can make it fun and rewarding.  It’s ok to introduce running through attainable steps.  Instead of focusing on “running the whole way,” mix running with walking and look for progress in the increased time spent “on the run.”  Incorporate other fun physical activities to help keep kids motivated.  Also, get kids engaged in their own success by letting them record their mileage/minutes/steps.  The Medtronic TC Kids Marathon training program provides you with a tracking tool.

Where can we run?
Just about anywhere, including the sidewalk around your block.  Just be sure it’s safe for kids.  Some ideas include:

• Your school’s running track.
• Neighborhood playgrounds or parks, soccer fields and baseball diamonds.
• On trails in state, county and regional parks, at the beach or in the woods.
• Around one of the lakes in the Twin Cities: Lake Phalen or Como Lake in St. Paul; Lake Calhoun, Lake Harriet or Lake of the Isles in Minneapolis
• On regional trails such as the Gateway Trail (St. Paul to Stillwater) or the Luce Line Trail (Wayzata to Winstead)
  

Do I need special shoes?
It is best to have a pair of athletic shoes that fit properly and are comfortable.  If you can, keep your running shoes just for running. If you wear them all day long they will wear out more quickly and feet will feel more tired

How fast should I run?
Everyone will run at their own pace, and that’s ok.  It is better to keep a steady pace from beginning to end.  If you start out a run too quickly, you often will end up tiring near the end.  If you run with a friend or family member, a steady pace is one where you can talk to your friend while running, without being short of breath.

If I get tired, is it ok to walk?
Of course!  All runners use walking breaks at times.  Set goals for yourself;  alternate running and walking 100 steps this week.  Next week try 100 running steps and 50 walking. Listen to your body.  Use a walking break if you are breathing hard or feel like your heart is racing.  When you feel rested, start running again.

Can I eat before I run?
What and when you eat before you exercise can make a big difference.  Don’t eat something five or ten minutes before you exercise, as your body will focus on digestion rather than exercise.  A banana or peanut butter and jelly sandwich are good options 30 to 45 minutes before you run.  Avoid foods that are sugary or high in fat - you will not feel very energetic for long.  Instead, reach for an apple, granola bar, dried fruit, pretzels or a handful of nuts.

Do I have to stretch before I start?
Yes, it’s a good idea.  Stretching warms up your muscles and gets your body ready for exercise.  Do some light stretching while incorporating movement (jumping jacks, brisk walking) to get your heart pumping. Keep stretches slow and steady.  Hold them as you count to 10, then release.  Don’t bounce, or stretch until it hurts.  This can hurt your muscles, not help them.

Why do I get a side ache?
Almost every runner gets a side ache.  There are a number causes and ways to avoid them.  Often times, side aches are caused by eating too much or eating right before running. If you eat before your run, try easy-to-digest foods 30 to 60 minutes before running.

The way you breathe can either hurt or help you with a side ache.  Run at a steady pace, with even breathing, rather than starting out too quickly with rapid breathing

Running also uses your stomach muscles in ways different form other activities.  Give your body time to get stronger and accustomed to running.  In time, your side aches should be less of a “pain.”

Is it ok to run when it’s really hot?
Use your good judgment.  But in general, yes, if you are prepared.  Here are some tips for the warmest months of the year:

• Stay hydrated.  Make sure you drink water before and after running.
• Plan to drink every 20 minutes. If your run is longer than 20 minutes, plan to run past a drinking fountain or carry water with you. 
• Try running in the early morning or late evening when it is cooler.  Remember to run slower on very hot days. 
• Wear light clothing and a cap or hat to shade your eyes and keep your head cooler.
  

Is it ok to run when it’s really cold?
Use your good judgment.  But in general, yes, if you are prepared.  Here are some tips for the coldest months of the year:

• Wear a hat or stocking cap and gloves or mittens.  You lose most of your body heat through your head and hands.
• Start out slowly and give your muscles time to warm up.  It’s easier to hurt or pull a muscle in the cold if you start out too quickly. 
• Your body heats up very quickly when you exercise, even when it’s cold.  Wearing too much can be as uncomfortable as wearing too little. 
• On cold and windy days, add a windbreaker instead of a sweatshirt or fleece top.  Keeping the wind out will keep you from feeling as chilly.  Start out running “into” the wind and return with the wind at your back.  Not only will this keep your body temperature more comfortable, its fun to have the wind “help” you finish your run.
  

Are there runs designed especially for kids?
Yes, and these special family runs are an important part of keeping kids motivated and rewarding their success.  Medtronic TC Kids Marathon offers several running events designed especially for kids and school and families.

Many other road races in Minnesota also offer special runs just for kids.  Many have have ribbons or medals for finishers; some have t-shirts and food.  Kid runs come in a variety of distances ranging from a 50-yard dash to a half-mile or mile run.  There are even “5K” races of 3.1 miles.  Check out www.raceberryjam.com for a comprehensive calendar of running events in the Twin Cities area.

Who is eligible to receive incentives?
Minnesota and Western Wisconsin residents only, are eligible to receive the incentive for the current cycle.