The Road to Becoming a Middle School Distance Runner

Hey there, young athletes! If you’re a middle school-aged runner with dreams of conquering the track and cross country courses, you’re in the right place. This beginner’s guide will provide you with valuable training tips to help you become a successful distance runner. Whether you’re new to running or looking to improve your skills, we’ve got you covered. Let’s lace up those sneakers and hit the ground running!

Embrace The Journey

Before we dive into the nitty-gritty of training, it’s essential to understand the essence of being a middle school distance runner. Running isn’t just about covering distances; it’s about challenging yourself, staying committed, and enjoying the journey. Here’s how to get started:

Discover Your Passion

Running isn’t just about physical ability; it’s also about passion. Before you jump into a structured training plan, most likely written by your school coach, try different running activities like track and field or cross country to find out what you love the most. Discovering your passion will make training more enjoyable.

If you feel stronger the longer the race goes, you’re probably a distance runner.  The fall is a perfect time for you to hone your racing skills, while track time is a good time for chasing fast times while trying new strategies across different race distances.

Winning is fun, but so is competing tough and being with friends. Even if you aren’t the fastest on the team, you can still have so much fun and learn a lot about yourself as a person and an athlete.

Set Realistic Goals

Start by setting achievable goals. Whether it’s improving your mile time, completing a certain distance, or simply running for fun, having goals will keep you motivated and focused.

As you get deeper into your running season, it’ll be important to adjust your goals.  Maybe one of your goals is just a tad too tough to achieve, so making it something that’s reachable is going to keep you motivated.

Here are a few goals that are SMART goals:

• Run a mile without stopping to walk
• Run x:xx time for 1.25 miles
• Finish a run with a heart rate below 135
• Be the top runner on my team
• Run two races in one track meet

Stay Consistent

Consistency is the key to success in running. Create a regular training schedule that fits your lifestyle, and stick to it. Whether you run every day or a few times a week, consistency will help you progress.

If you want to get better at running, you’ll need to add more miles or add in some cross training to help build your aerobic capacity (your ability to move oxygen to your muscles).

Typically, if you are in season, you’ll be running 5 or 6 days a week.  It’s important to know that many middle schoolers are doing more than 1 sport per season, which will add a lot of stress to their bodies. If this is you, be sure to take time to recover between sports so that you don’t get burnt out, injured, or sick.

Essential Gear for Middle School Runners

Now that you’re on the path to becoming a middle school distance runner, it’s time to gear up. The right equipment can make a world of difference in your training and performance. Here’s what you need:

Proper Running Shoes

Invest in a good pair of running shoes that provide support and cushioning. Visit a specialty running store for a proper fitting to prevent injuries.

In South Jersey, we have the Running Co stores (Haddonfield, Moorestown, Medford, Mullica Hill) which will get you fitted for the right type of shoes.If you don’t know anything about running shoes, check out these posts:

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Comfortable Clothing

Wear moisture-wicking and breathable clothing that keeps you comfortable during your runs. Don’t forget a sports bra for female runners.

The boys I coach don’t wear running shorts, which is typical, but as they get older, the expectation (and for comfort reasons) is that they will wear shorts specific for runners [with built in “underwear”].  Girls on the other hand can suffice with “gym clothes” as long.

Hydration Gear

Most middle school runners are not going to be running long enough or in hot conditions to where they’ll need the latest and greatest hydration belts on a run.  

Do they need to stay hydrated? Yes of course, but they can easily do a looped run and come back for a sip of water before heading back out for their run.

Building a Strong Foundation

Now that you’re equipped with the right gear, it’s time to start building a strong foundation for your running journey. These fundamental training tips will help you become a better middle school distance runner:

Warm-Up and Cool Down

Always start your runs with a proper warm-up and end with a cool-down routine. This helps prevent injuries and improves flexibility. 

Middle school runners are more than capable of doing a warmup jog (anywhere from ½ a mile to a mile) before doing active warmup drills.

This preps their body for their upcoming run and it also works on improving their running form.

Gradual Progression

The fastest way to an injury is for any runner to start too fast, too soon. This can be on a micro level or the macro level.

Starting any individual run too fast will cause the runner to “burn out” too soon and force them to either slow down or cut a run short.

On a grander scale, doing too much, too soon will increase the risk of injury and prevent a runner from reaching their true potential.

Great advice that is often shared is to gradually increase your mileage and pace to avoid overuse injuries. 

A general rule of thumb is to increase your weekly mileage by no more than 10%.

Incorporate Strength Training

Strength training exercises like bodyweight squats, lunges, and core workouts can enhance your running performance and prevent injuries.

You don’t need fancy equipment or gadgets in order to make your body resistant to injuries.  

Simple exercises are just fine and can make a big difference in keeping a young athlete healthy.

Structured Training Plans

Now that you have a strong foundation, it’s time to implement structured training plans designed for middle school-aged runners. These plans will help you progress and reach your goals.

Interval Training

Interval training involves alternating between high-intensity running and recovery periods. This type of training can boost your speed and endurance. For example, run at your mile race effort for 30 seconds, then recover with a slow jog or walk for 30-60 seconds. 

This is just one example of a workout and should be varied by changing the pace, the amount of reps you do, and the recovery you have.  A coach will provide a variety of workouts that will help you perform at your best.

Long Runs

Once a week, go for a longer run at a moderate pace.  If you run 2 miles during the week at practice, a good long run might be 4-5 miles.  Remember to start your run nice and easy so you can finish your long run strong. This helps improve your endurance and prepares you for longer races. Gradually increase the distance of your long runs as you progress.

Hill Training

Find a hilly area to incorporate hill workouts into your training. Running uphill builds strength, while downhill running improves your speed. Hills provide an excellent all-around workout.

Rest and Recovery

As a middle school distance runner, it’s crucial to understand the significance of rest and recovery. Your body needs time to heal and adapt to the demands of training. Here’s how to do it right:

Listen to Your Body

Pay attention to any signs of fatigue or pain. If something doesn’t feel right, it’s okay to take a rest day or modify your training. Pushing through pain can lead to injuries.

Knowing that some, if not most, middle school athletes are doing more than 1 sport at the same time, it’s really important when to back off and when you can push.  There will be a point in which your body will need rest because of the demands on your body.  Hopefully, you’ll recognize when you need a break.

Sleep

Ensure you get enough quality sleep. Sleep is when your body repairs and grows stronger. Aim for 8 hours of sleep per night.  In a perfect world, you might get a bit more every night, but you should be shooting for 8 hours.  

That means you need to be willing to do your homework at a reasonable time and stay off your device at night.

If you want to be a really good athlete – runner or not – it’s important that your body gets the rest it needs.

Nutrition

Fuel your body with a balanced diet rich in carbohydrates, protein, and healthy fats. Eating well will give you the energy you need to perform your best.

When in doubt and you’re not sure what to eat, remember this simple strategy: if it can outlast a natural disaster (think packaged foods like candy, cookies, chips, etc) then you should keep those to a minimum.  Eat veggies and fruit and vary your diet and you should be better than most.

Active Recovery

On days you aren’t scheduled to run, consider activities like swimming, cycling, or yoga for active recovery. These activities can help improve flexibility and prevent muscle tightness.  

On days you are supposed to rest, you need to rest.  That doesn’t mean go out and play tag or tackle football.  It means rest.  

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Summary

Remember, becoming a successful middle school distance runner is a journey, not a race. It takes time, dedication, and a love for running. With the right gear, training plans, and a focus on rest and recovery, you’re well on your way to achieving your running goals. So, lace up those shoes, hit the track or the trails, and enjoy the incredible journey of being a distance runner in middle school. Good luck, and may every step you take bring you closer to your dreams!

Have Questions?

After reading everything, do you still have questions? Great! Fill out the form and I’ll be in touch with answers. 

*One of your questions might be do I work with middle school runners because their coach doesn’t know what they are doing. While I do work with middle school track and cross country athletes, it is tough to coach a middle school runner from afar. I’ve found that working online with young athletes isn’t as successful as older runners or in-person.

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