10 year old - training?

katesmash
katesmash Posts: 30 Member
edited November 21 in Fitness and Exercise
I am looking for a program or some ideas for my 10 year old daughter.

She loves running (she has done cross-country with school for 3 years, and track & field last year). She is in a "kids on the run" class on Sunday mornings where they are running on an indoor track, doing training. She is loving this, but also wants to "work out" after her running class, as we have access to the fitness equipment there.

I don't want to overwork her, or set her up to injure herself. I am having trouble finding suggestions online. Has anyone set up a fitness program for a preteen?

She is tall & skinny, so it is not a weight-loss program I am looking for.

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    What does the her coach recommend?
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Are there any coaches/trainers available to work with her for strength training?
    If you are unfamiliar with that type of workout I wouldn't be trying to coach her yourself..

    (My gym actually has a rule that kids are not allowed to work out unless under coaches supervision.)
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    edited September 2017
    katesmash wrote: »
    I am looking for a program or some ideas for my 10 year old daughter.

    She loves running (she has done cross-country with school for 3 years, and track & field last year). She is in a "kids on the run" class on Sunday mornings where they are running on an indoor track, doing training. She is loving this, but also wants to "work out" after her running class, as we have access to the fitness equipment there.

    I don't want to overwork her, or set her up to injure herself. I am having trouble finding suggestions online. Has anyone set up a fitness program for a preteen?

    She is tall & skinny, so it is not a weight-loss program I am looking for.

    Personally I'd suggest speaking to her existing coaches.

    Notwithstanding that this sites ToS is for 18+ even those who've got running coaching qualifications would be reluctant to advise on a minor. For a running fitness coach there is specialist training for working with kids.
  • katesmash
    katesmash Posts: 30 Member
    Good points. I'll ask her running coach for suggestions.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I trained in gymnastics, not running, but we did a lot of body weight exercises. Things like push ups, pull ups, hand stand push ups, plies/squats(sometimes with a partner on our shoulders, lol), climbing rope, crunches and sit up, back extensions, leg raises and a hamstring exercise I don't know the name of. Step ups and lunges are also good for the lower body.
  • jemhh
    jemhh Posts: 14,261 Member
    edited September 2017
    My daughter is 10. We've used a few videos from here so that she can work on pushups and squats. Her gym teacher has the class do timed workouts and often includes bodyweight squats. She's pretty leggy and was having a lot of problems and I found that the puzzle squat video was useful. We also have worked on her flexibility using a few Youtube videos. She likes to workout with me so I usually show her bodyweight versions of what I am doing. Sometimes I give her a super super light bar--one of the kind you get with a beginner weight set that weighs practically nothing--for floor pressing. But at her age I think that bodyweight stuff is better, especially since she's kind of noodly/Gumby-like with her arms/legs all over the place.

    https://www.youtube.com/user/ghostlightcreative/videos
  • Sandyemer
    Sandyemer Posts: 1 Member
    edited September 2017
    I recommend rounding things out with strength and endurance training, which would make your daughter a better runner because her body will be more efficient. Body weight exercise is absolutely the best. Look for kids' classes at a Parkour place, tumbling or one of those mini-ninja places. Yoga is fantastic for strength training and flexibility, which will also make her a better runner. Plus, it helps to reduce stress, a benefit your daughter will surely need down the road. Finally, martial arts is something else you might want to consider -- besides keeping her fit, it would provide her with the ability to protect herself from harm. (P.S. My daughter is 11 and does yoga, tumbling, running and Spartan SGX.)
  • ko4q
    ko4q Posts: 46 Member
    My son is 9, plays football and soccer. He is totally into running as well, although not in a XC setting. He has been running with me after work and we actually just signed up to do our first 5k together. He has also been asking about additional training and we have added some "fun" agility training after our run and before stretching/cool down. This is usually fast feet sort of stuff, lots of squats, plyometrics, burpees, etc--body weight activities. We occasionally do things with weights (he uses a 5 lb hand weight), but typically we stick to body weight. I try to make it game-like and so far we have had a blast (we just do this out on our drive way with my limited home gym equipment).

    As a parent, I have to say this was exactly what I was hoping for: my kids interested in sports without me nagging and/or signing them up for stuff they didn't ask for because I thought they should. That they like all the same things that also enjoy (running and soccer to play, football to watch) is just icing on the cake! Well done you!
  • MikeinNOLA
    MikeinNOLA Posts: 91 Member
    edited September 2017
    Check out thebrandxmethod.com. These are the folks have a lot of great experience training kids for speed, strength and endurance, and they post free workouts.

    And of course, if you want a great coaching and group setting, look for your nearest Crossfit kids class.
  • capaul42
    capaul42 Posts: 1,390 Member
    My daughter is 13. In the past we tried both kids yoga and a tai chi program for kids. She enjoyed both while doing them
  • mcraw75
    mcraw75 Posts: 99 Member
    Body weight exercises only. Anything with weights exceeding body weight can damage growth plates. Please consult her pediatrician.
  • MikeinNOLA
    MikeinNOLA Posts: 91 Member
    mcraw75 wrote: »
    Body weight exercises only. Anything with weights exceeding body weight can damage growth plates. Please consult her pediatrician.

    Wrong. Weighted movements, running, jumping stimulate growth plates and bone density. These programs rarely use more weight than what is in your kids back pack at the end of the day. Speaking of, shouldn't she know how to deadlift and squat that backpack safely?

    The real danger comes from over specialization and year round seasons of the same sport.

    CFKids and BrandX are geared for teaching kids functional movements. If a toddler can squat *kitten* to grass, but most 20something and above can't, what have we been doing wrong?



    https://breakingmuscle.com/fitness/why-crossfit-is-for-every-kid

    livestrong.com/article/535600-the-impact-of-sports-on-middle-school-students/





  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    Kids can lift. If the loads are appropriate it's not an issue.
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