PaceSetter Book

Sustained Activities 7

7.1 Introduction to Sustained Activities

There are two different forms of competitive sustained activities in athletics, namely running and walking, and these take place on many different kinds of terrain. WEB COPY ©EVEQUE Running Cross-Country Hill and Fell Road Track Walking Road Track It is advisable, when coaching young athletes under 13 years old, that activity sessions take place on the track, on playing fields or over country. Hill and Fell and Road terrains can be very hazardous for large groups of young athletes. Additional skills are required by a coach to ensure safety in traffic and to anticipate rapid climate changes in the hills etc. Running on roads can also cause joint problems, especially in the knees, for young athletes who are in a period of growth development. It is a well-recognised phenomenon that a young athlete will respond very quickly to training for a particular discipline but this may not be in his or her best long-term interests. In general, it is recommended that a maximum of two sessions per week, determined by the strength of the young athlete, is more than adequate. Even then the emphasis should be on speed endurance rather than encouraging over-distance runs. Young athletes' bodies adapt differently than adults bodies do during sustained activities and overheating can easily occur. Therefore, sessions should mainly consist of pace running, relaxed running and breathing pattern to the rhythm of strides. Section 7.2 is dedicated primarily to pace judgment in relation to sustained activities that can take place on a track or can be adapted to grassland. Several practical ideas are offered as a guide to good practice. 7.1.1 Cross-Country Cross-Country can be an enjoyable activity for all, but it should not be compulsory that young athletes participate. In addition to being an event in itself Cross-Country will provide an excellent groundwork for cardiovascular fitness and strength endurance for other events. Cross-Country should not be restricted to being a winter activity as summer events and runs can be most enjoyable and provide variations to training sessions. A wide variety of facilities present themselves as ideal for Cross-Country from urban parkland, open country and woodland to running along the beach. Under 13 year olds should not be allowed to undertake unsupervised Cross-Country runs for reasons of safety and / or avoiding injury. Young athletes must always be accompanied by a coach or a suitably experienced senior athlete, who will be working under the direction of the coach. WEB COPY ©EVEQUE

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