WHAT TO WEAR & BRING TO HuR CAMPS/PROGRAMS

• comfortable athletic clothing (we recommend quick-dry/wicking shorts, shirt, and socks)
• running shoes (the most important thing other than good socks)
• water bottle
• light rain jacket (optional, weather dependent)
• sunscreen
• bug spray (be sure to check for ticks after running on the woods/trails)
• post-workout snack
  
  

EATING & HYDRATING FOR HuR CAMPS / PROGRAMS

• Don’t overeat! A light meal 60-90 minutes before you plan to run is best for most people.
• Consume easily digestible foods. Some good examples include:
  • Bananas
  • Bagel without cream cheese
  • 1-2 pieces of toast with peanut butter or jam (don’t overdo it)
  • Oatmeal with a small amount of fruit
  • 1-2 pancakes with a little syrup (careful on the butter)
• Foods to avoid before running:
  • Dairy (milk, cheese, yogurt, etc.)
  • Meat and other heavy protein foods
  • Soda and other high sugar foods (pop tarts, candy, sugar cereal, etc.)
• Be sure to hydrate with water and sports drinks (Gatorade). Remember, hydration is an all the time thing...not just gulping down a few glasses of water on the car ride to camp!
  
  

HELPFUL LINKS
Nutrition / Safety

• Nutrition Tips for New Runners
• How to Hydrate Before/During/After a Workout
• Kids Health Running Safety Tips (great overview on how to run the safe way)

Training

• Cross Country Running Tips (7 solid text/video tips to help with XC running)
• How to Get Kids Into Running (this Runner’s World article is mostly for you parents)

Dynamics / Flexibility/ Core Exercises

• 6 Core Exercises To Make You A Stronger, Faster Runners
• Should I Stretch Before or After My Run? (simple active warm up exercises)

Local Race Information

• HI-TEK Racing (great place for all things CT Road Running/Racing)