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Include stretches and strength exercises to develop fit, flexible runners primed for efficient and injury-free running.
The bones, muscles tendons, and ligaments of kids in fifth to eighth grades are growing very rapidly—particularly at the onset of puberty, which makes this an important time to emphasize flexibility and proper stretching. Middle school is also a good time to begin including strength training, particularly toward the end of a runner's growth spurt. This section covers pre-workout dynamic stretches, post-workout static stretches, strength training exercises, and a warm-up breathing exercise.