Sustained Activities
7
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.
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.
7.1 Introduction to Sustained Activities
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Running
Cross-Country
Hill and Fell
Road
Track
Walking
Road
Track
