Nurture Your Child's Cross Country Journey: A Guide for Safety, Enjoyment, and Success

As we approach term 2 in the school calendar, parents may find themselves navigating the upcoming school cross country – an event that can be both exciting and daunting for our children. At Nurture, we understand the importance of making this physical education event a positive and enjoyable experience. This is important for their long-term physical health. Here's a comprehensive guide on how to prepare your child for the upcoming cross country while ensuring their safety and enjoyment.

Setting Goals:

Introduce age-appropriate goal setting, emphasising realistic and achievable objectives that can instill a sense of accomplishment.

As a pediatric physiotherapist, I'd like to draw attention to the timing of the school cross country, coinciding with the start of winter sports. Inadequate preparation can lead to increased injury risks and decreased enjoyment. My suggestion is to plan your child's activity levels leading up to the end of term 1 deliberately. Gradually increasing their activity levels will not only reduce the risk of injuries or pain but will also enhance their overall enjoyment and engagement in this compulsory physical education competition.

By incorporating a periodised training program, we can ensure that children are adequately prepared for the demands of school cross country. This strategic approach not only safeguards their physical well-being but also fosters a positive attitude towards physical activity, making the entire experience more rewarding for our young participants.Plant the Seed:

Start by casually discussing the cross country with your child. A quick look at the school calendar for the term to note the event's date can spark their interest without overwhelming them.

Make Exercise a Family Affair:

Demonstrate that exercise is a regular and enjoyable part of family life. By incorporating physical activities into your routine, you set a positive example and normalise the idea of staying active.

Course Familiarisation:

Get your child acquainted with the cross-country course. If you're unsure about the route, consult the school or local experts. Walk the course with your child, providing them with a visual understanding of what to expect.

Training Sessions:

If your child is willing to train, consider going for runs together or encouraging them to run with friends. Stress the importance of pacing – teach them to start at a slow, sustainable pace to avoid fatigue early in the race. Also, be sure to start this training early so that they can work towards their goals in a safe, pain free way (see goal setting point above).

Practice Racing:

Engage your child in informal racing situations, whether against you, siblings, or friends. This helps build their confidence and strategic thinking, reminding them to control their pace at the start.

Positive Mindset:

While completing the whole distance without stopping is a great accomplishment, emphasise that the event is about participation and personal improvement. Teach them that it's okay to walk briefly if needed, allowing for recovery before picking up the pace again.

By following these tips, you can help your child approach the school cross country with confidence, reducing the risk of injuries, and fostering a lifelong love for physical activity.