Kids Ask The Experts

Why should I run?
Where can I run?
Do I need special shoes?
How fast should I run?
If I get tired, is it ok to walk?
What should I eat/drink before I run?
Do I have to stretch before I start?
Why do I get a side ache?
Is it ok to run when it's really hot or really cold out?
Are there races for kids?

Ask the Experts… some of the Frequently Asked Questions kids ask!

1. Why should I run? There are as many reasons to run as there are kids in a classroom.
   • Running is fun! Your body was meant to move and be active. When you're outdoors running, no one tells you to sit still and settle down!
   • Running can help you in other sports.
   • 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 because of running actually makes your brain work better.
   • Running makes you healthier. It strengthens your heart and lungs and improves the flow of blood through your body. Running also improves your immune system making your body better at fighting off colds and diseases.
     
2. Where can I run? Just about anywhere! Some ideas to get you started:
   • At your school track or field.
   • Around the playground or park in your neighborhood.
   • On sidewalks, trails, soccer fields, baseball diamonds, at the beach and 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 the trails in state, county and regional parks
   • Out your front door and around the block.
   • On the Gateway Trail ( St. Paul to Stillwater ) or the Luce Line Trail (Wayzata to Winstead)
     
3. Do I need special shoes? It's important to have a good pair of shoes that fit you and are comfortable. Keep your running shoes just for running. If you wear them all day long they will wear out quicker and your feet will feel more tired.
   
4. How fast should I run? If you start out too quickly, you'll end up tiring out before the end. It's better to keep a steady pace from beginning to end. If you run with a friend, a steady pace is one where you can talk to your friend while running, without being short of breath. Tell a story or a joke, laugh out loud and you'll keep a steady pace and pass the time.
   
5. If I get tired, is it ok to walk? Of course! All runners use walking breaks at times. Set goals for yourself; alternate running/walking 100 steps this week, next week try 100 running and 50 walking.Use a walking break if you are breathing hard or feel like your heart is racing. When you feel rested, start running again.
   
6. What should I eat/drink before I run? Before exercise, nutrition can make a big difference. You don't want to eat something 5 minutes before you exercise as the body will focus on the digestion process rather than the exercise! A banana or peanut butter and jelly sandwich are good options 30-45 minutes before you run. Pick a food that is not sugary or high in fat - you will not feel very energetic for long. Rather, reach for an apple, granola bar, a handful of nuts or dried fruit or pretzels.
   
7. Do I have to stretch before I start? 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 and hold them to the count of 10 before releasing the stretch. Don't bounce or stretch until it hurts, this can hurt your muscles, not help them.
   
8. Why do I get a side ache? Almost every runner has had a side ache at one time or another, even very experienced runners. Common causes and ways to avoid them:
   • Sometimes side aches are caused by eating too much or eating right before running. Try eating different, easier to digest foods 30-60 minutes before running.
   • The way you breathe can affect a side ache. Try running at a steady pace, with even breathing rather than starting out too quickly with rapid breathing. Try taking deep, steady breaths and slowing down until the pain goes away.
   • Running uses your abdominal muscles in ways they may not be used to! Give yourself and your body time to get stronger and accustomed to running and with time your side aches should be less of a “pain”!
     
9. Is it ok to run when it's really hot or really cold out? Yes, but only if you are prepared! Living in Minnesota means you have 4 unique seasons to enjoy while running. Some tips for the warmest and coldest months of the year:
   
   Running in the heat:
   • Stay hydrated, make sure you drink water or a sports drink before and after running.
   • Plan to drink every 20 minutes. That means if your run is longer than 20 minutes you should plan to run past a drinking fountain or carry water/sports drink with you.
   • Try running in the early morning or late evening when it is not as hot and remember to run slower on very hot days.
   • Wear a cap or hat to shade your eyes and keep your head cooler.
     
   Running in the cold:
   • Wear a hat or stocking cap and gloves/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.
   • You warm 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 a 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!
     
10. Are there races for kids? There are lots of road races in Minnesota, many that have special races just for kids. The Medtronic TC Kids Marathon has a day of fun scheduled Saturday, February 2nd, 2008 at the Univerity of Minnesota Road House.  Visit our website at www.mtcmarathon.org to find out more. Running a race is kind of like going to a big party where everyone wins! Some races have ribbons or medals for finishers; some have t-shirts and food to eat. Races come in a variety of distances; from a 50 yard dash, to a half mile or mile fun run to a “5K” race of 3.1 miles, there is something for everyone. Check out www.raceberryjam.com for a calendar of running events in the Twin Cities area.