Speed Fun (on your own):
On a soccer or football field, jog
the length of the field easily, then without stopping, turn around and come back the length of the field at medium pace (i.e.
you can no longer talk comfortably). Still without stopping, run a third length of the field at an all out sprint (this is
as hard as you can go). Take a quick rest and then repeat. Try to work up to ten repeats of this exercise.
Run (with friends):
One girl takes a bag of flour and
begins to run in any direction she chooses. Every time she turns, she must take a handful of flour and drop it on the ground,
clearly marking the spot where she turned. Five minutes later, the other girls (who are not to watch where the first runner
goes) try to find and catch the girl with the flour, who is continuing to run and leave her flour trail. Its easy to get lost
or lose track of the girl with the flour, but don’t get frustrated—enjoy! Running all over the place is half the
fun of this game!
Hill Fun (on your own):
Find a hill (paved or not) with good
footing. Try to run all the way up it and then walk back down. Its length or the degree of incline will determine how many
repeats you should do. Do as many repeats as you can maintaining the pace that you race the first one. You will definitely
feel it in your quads and buttocks tomorrow!
Ladders (with friends):
With 3 or more friends, divide into teams
of 2. Find a soccer field, basketball court, track, or mark some distance of your own. The first member of each team goes
and runs the length and back once, tagging the next girl who does the same. Then she tags the first girl again who goes, this
time running it twice. She tags her partner who does the same and comes back to tag the first girl who now runs back and forth
3 times. She tags her partner who does the same. HALFWAY there! Now come back down the ladder. Continue with each partner
going three, then one, then one. The first team to finish wins.
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Your Water or sport drink:) 8 glasses of water a day.
Eat breakfast - it's
the fuel that gets your body moving
Eat fruits and vegetables. it's your body's energy
Warm up and stretch before you run.
your shoes. Double knot your shoes:)
Make running fun.
Find a partner, grab your sister...
Put on Some Sunscreen
Set a goal, make a plan to meet it and follow the plan
too much too soon. Increase your mileage gradually
after your run.
Drink your water
Run with a friend.
• Run in daylight.
• Always let someone know where you will be running.
Don't talk to strangers.
• Wear bright colors so you can be seen.
• Carry id
|Check Out GirlsRun.org
WEATHER THE WEATHER BY RUNNING SHORTER RUNS
If it's 80 degrees and full sun AND
it's the only time you can get your run in, then run relaxed, shorten your run, and make sure that you are hydrated (with
water) before and after your run, But if you can find a shady route, or if you can run early in the a.m. or later in the evening,
you will find your run more comfortable and you can possibly run your normal distance.
AVOID THE ICE
The only safe
way to run on an icy day is to hit the gym, and jump on the treadmill, OR put on your snowshoes, and take an easy run on a
wooded trail. The snowshoes have blades that will grab the ice, so off you go!
KNOW YOUR LIMITS
If it's ten degrees
outside, that's too cold for many people. Know your own limits. Dress in layers, go for a short run, and monitor your body.
If your hands and feet just don't warm up after 10 minutes, then it's too cold for you so head home.
RUN IN THE
RAIN FOR THE BEST RUN OF YOUR LIFE
What should you do if you want to go for a run and it starts to rain? You should shout,
"Hooray!", then lace up your sneakers and head out the door. A rainy day can be the most comfortable day of all. Just make
sure to get out of your wet clothes when you get home, drink a great glass of water, then, if the day was cool, warm up with
a little hot chocolate. But if there is a storm (thunder & lightning) in the forecast, stay home.
From Kids Running.com