Hi can anyone give me some tips on coaching females as my niece has asked me to train her for cross country 5km.I was cross counrty runner but now things have change so if can me some advice it would be great.Thank you

After puberty make sure she gets plenty of iron in her diet. You didn't state her age?

Paul

Female runners tend to be more prone than their male counterparts to stress fractures - especially when they are very lean, as are most cross country runners. So, a weight bearing strength training routine is a good idea. As for diets, to help prevent stress fractures from occurring, Calcium and Vitamin D are essential nutrients for female athletes. And, they should avoid diet sodas (sodas of any type should be avoided, but especially diet sodas) because they can deplete the calcium in their bodies and inhibit their absorption of calcium.

Also, many female runners avoid eating a lot of meat and do not get sufficient protein. Their need for protein increases with the intensity of their workouts.

Of course, stress fractures are usually caused by improper training or overtraining. But, diet can also help prevent such injuries.

Coach Mark Sullivan
Personal, One-on-One eCoaching & Counseling
for Runners, Walkers, & Multi-sport Athletes
http://www.iRuniCoach.com