Summer is the perfect time for high school runners to build their base for the fall cross country season. With school out and the days long, it is an excellent opportunity to log some serious miles. However, with this training come certain risks. Injuries can derail even the most promising seasons if runners aren’t careful. In my 30+ years of coaching these are the five common mistakes that high school runners make during summer training and how to avoid them. Plus, we’ll throw in a bonus tip on how strength training can keep you running strong and injury-free.

1. Running Too Fast During Training Runs

Ah, the allure of speed. There’s nothing quite like the wind in your hair and the feeling of flying down the road. Or the challenge of beating a teammate on a training run.  But here’s the kicker: running too fast during your training runs will lead to injury. We alway had a saying, “Summertime stud, autumn dud!”  When building up mileage, your primary goal is to make metabolic changes to your physiology. This means increasing the efficiency of your body’s ability to use oxygen, multiplying red blood cells, and enhancing the mitochondria’s ability to utilize energy.  

Running at an easy pace is crucial for these adaptations. When you run too fast, your body experiences more stress and strain than it can handle, especially when it’s not yet adapted to higher workloads. This actually leads to a decrease in conditioning as well as leading to overuse injuries such as shin splints, stress fractures, and tendonitis. So, slow down! Think of your easy runs as a chance to chat with your running buddies or enjoy the scenery. Your body will thank you come fall.

2. Going Too Far Too Soon

In the excitement of starting a new training season, it’s tempting to ramp up your mileage quickly. But beware: too many miles too soon can spell disaster for your body. The human body needs time to adapt to increased training loads. Jumping from 10 miles a week to 40 miles a week is a recipe for injuries like IT band syndrome, plantar fasciitis, and the dreaded runner’s knee.  It can also introduce fatigue, which will demotivate you to go out and run.  

According to running experts, a good rule of thumb is to increase your mileage by no more than 10% per week. This gradual buildup allows your muscles, tendons, and bones to adapt and grow stronger without becoming overstressed. So, if you ran 20 miles last week, aim for no more than 22 miles this week. Slow and steady wins the race—or at least keeps you in it.

3. Lack of Nutrition or Hydration

You wouldn’t fuel a Ferrari with cheap gas, so why would you fuel your body with anything less than premium nutrition? High school runners are at a stage where their bodies are still growing, and the demands of training add an extra layer of nutritional needs. Not eating right can lead to a host of issues, from fatigue and poor performance to more severe problems like stress fractures and weakened immune systems. My rule of thumb is for males take in 2200 calories plus 100 calories per mile run and 100 calories for each half hour of ancillary exercises like lifting, core exercises, dynamics, etc. Females follow 1800 calories plus plus. This is not an exact science, but a simple formula as size and age may affect it, but it an easy average equation. Diet should be 55-60% carbohydrates, 25-30% protein and 10-15% fats.

A study in the Journal of the International Society of Sports Nutrition found that adolescent athletes often fail to meet their nutritional needs, which can impair performance and increase the risk of injury. Ensure you’re eating a balanced diet rich in carbohydrates, proteins, fats, vitamins, and minerals.  Hydration is equally critical, especially during the summer months. Dehydration can lead to decreased performance, cramps, heat exhaustion, and even heatstroke. Drink plenty of water throughout the day, not just during runs. A good indicator of hydration is the color of your urine—aim for pale yellow.  

4. Too Many Miles on Training Shoes or running in the Wrong Shoes

Let’s talk shoes. Your trusty running shoes are like tires on a car. Over time, they wear down and lose their cushioning and support. Running in worn-out shoes can lead to injuries such as shin splints, plantar fasciitis, and joint pain. Experts recommend replacing your running shoes every 300 to 500 miles. If you notice uneven wear patterns or a decrease in comfort, it’s probably time for a new pair.

Wearing the wrong type of shoe can also cause problems. Each runner has a unique gait and foot structure, so what works for your friend might not work for you. Get fitted at a specialty running store where experts can analyze your stride and recommend the best shoe for your needs. Remember, those flashy, expensive shoes won’t do you any good if they don’t fit your feet properly.   Another tip is to have a couple of pairs of shoes and rotate them on your runs. It will relieve repetitive stress and may extend the life of your shoes.  

5. Inadequate Recovery

Training is only half the battle; recovery is the other half. High school runners often make the mistake of not giving their bodies enough time to rest and recover. This can lead to overtraining syndrome, characterized by chronic fatigue, decreased performance, and a higher risk of injury.

Recovery isn’t just about rest days, although those are essential. It also includes getting enough sleep, eating right, and taking it easy after hard workouts. Aim for 8-10 hours of sleep per night to allow your body to repair and rebuild. Good sleep, remember, you sleep significantly better without devices in the vicinity or you and your bed.  Post-run nutrition is crucial, too. Consuming a mix of carbohydrates and protein within 30 minutes of finishing a run can help replenish glycogen stores and repair muscle tissue.

Light activities like walking or gentle yoga can aid recovery by promoting blood flow without adding stress to your body. And don’t forget about foam rolling and stretching to keep your muscles flexible and reduce soreness.

Bonus: Strength Training

While running is great for building endurance, strength training is essential for maintaining overall body strength and preventing injuries. Incorporating strength training into your routine can help correct muscle imbalances, improve running economy, and enhance power.

Focus on exercises that target the major muscle groups used in running: your core, glutes, hamstrings, and quads. Squats, lunges, planks, and deadlifts are all excellent choices. Aim to include strength training sessions 2-3 times per week, but remember to start light and increase the weight gradually to avoid injury.

A strong body is more resilient and can handle the stresses of high mileage better. Plus, a little time in the weight room can make you feel like a superhero. Who doesn’t want to feel invincible on their runs?

Conclusion

Summer training is a golden opportunity for high school runners to build a solid base for the fall cross country season. However, it’s also a time when injuries can sneak up if you’re not careful. By avoiding the pitfalls of running too fast, increasing mileage too quickly, neglecting nutrition and hydration, wearing out your shoes, and skimping on recovery, you can stay healthy and strong.  Other ways to ensure a heathy running summer is warming up properly, stretching or foam rolling after a run, adjust your training run paces for high temperatures and avoid running in the middle of hot days.  

Remember to listen to your body. If something hurts, don’t push through the pain. Take a break and seek advice from a coach or medical professional. Your goal is to be in peak condition for the fall, not sidelined by an injury. So, train smart, eat well, and enjoy the journey. And maybe, just maybe, you’ll find yourself flying across the finish line faster than ever.

Healthy summer, Happy running!