Learning to Run
Running is one of the most common sports activities. Children start by crawling and progress to walking. When they develop enough balance and strength they make next big leap to moving with no feet touching the ground, essentially jumping from one leg to the other. Many may think that running is a natural activity that is self taught but skilled running for competition or repetitive running for exercise requires some coaching to improve stamina, efficiency and prevention of injuries.
Here are a few basic pointers.
Focus on form. In every speed and agility drill, the back should be straight with body weight centered over the middle of the foot. Keep shoulders and hips squared so that athletes aren’t twisting the neck or pelvis. For running and forward motion drills, pump arms at a 90-degree angle. Good form yields greater improvement and fewer injuries. Swing those arms and lift those knees.
Practice sprints. One of the most effective ways to improve speed is to run fast, but that doesn’t mean kids need to run suicide drills in a gymnasium. Make practice fun and effective by playing sprinting games like red light/green light, capture the flag, tag or relays.
Use plyometric drills like skips and hops. Alternate hopping on one foot and then on the other; try hopping back and forth across a lin. Add in short cones, and ask athletes to hop over a series of cones. Take skips from childhood and reach for height or distance by driving up or forward with each step. These drills build strength in joints, tendons and muscles–thus improving speed and agility.
Embrace variety. Try different techniques, like asking athletes to walk on their toes or heels, sprinting backwards, and skipping sideways. As long as kids maintain good form during each drill and don’t over-exert themselves, experimenting with a variety of speed and agility drills makes training stimulating and fun for the mind and the body.
If you want your child to become a life time runner, run with them. You will only have a small window of opportunity before the inevitable, they pass you.
Maui has a robust and fun running community with a variety of race events and coaching programs.
