Afterwards it’s good to focus on what they did well, rather than what they could’ve done differently, and you can give them more analysis of their race, if they are specifically asking you for it. Some children will be more used to racing than others, but hopefully once they have tried events they might be inspired to take part in more. Therefore, it’s great if you can chat to children about goals or targets that they like might like to set for themselves. Having personal goals to work towards is motivating and boosts a child’s self-esteem when they can see the improvements they are making.

Examples of dynamic stretches and movements include pulling your knee up to your chest whilst slowly walking forwards, walking lunges, hamstring sweeps, high knees, leg swings, star jumps and jumping on the spot.Warming up as a group with their friends is also a good way of getting rid of pre-race nerves, especially if you make it fun. After the race, a cool-down consisting of a bit of easy jogging followed by some gentle static type stretches, will stop muscles from tightening up and aid recovery from the race.

A good, healthy, balanced diet will help fuel your child’s active lifestyle and make them feel more energised for their races and training. Making good food choices will make it easier for them to recover after their activity. A healthy diet is also so important to support growth and development.

• Carbohydrates – carbohydrates like pasta, rice and potatoes are important to ensure children meet their energy requirements. Without enough fuel they’ll struggle to race well and recover, and if energy deficiencies are severe, it can affect growth and the immune system.
• Protein – good quality protein will help to repair and maintain muscles. Sources include lean meat, fish, dairy products, nuts and soya.

The evening before a race, a good balanced meal such as pasta, some good quality protein, and a few vegetables will help prepare children for the following day. Avoid spicy sauces or anything else that you feel upsets your child’s stomach. On a race day, children should have a pre-race meal about 3 hours before the race. Something that contains carbohydrates with some protein is a good choice, such as a peanut butter sandwich. It’s best not to choose something too sugary, as this could give an initial boost of energy but could cause a slump in energy levels just prior to the race. It’s also fine if they need a smaller plain snack 2 hours before the big event. Another thing to bear in mind is that kids will need to be well hydrated for their event, but encourage sips only in the last hour before, to prevent them needing the loo during their race. After the race try to ensure your child hydrates well and has something to eat within 20 to 30 minutes, then has a decent meal within 2 hours.

For younger children simple classic running games are good, like the traffic light game where the coach shouts out green for fast running, amber for easy running and red for stop. Obstacles such as cones and small hurdles can also be used to create running games and shuttle relay type activities are fun too. Older children can do more typical interval type sessions, to develop their performance.
When running, good form can be encouraged by technique drills and verbal cues such as run tall, fast feet, keep arms relaxed. The same principles of training and working on form can be applied to other events. In the days before a race, it’s crucial to taper and have an ease down of training so that children are refreshed and ready for race day.

Jo Pavey is a British long-distance runner and a World, European and Commonwealth medalist. Having represented Great Britain in every Olympic Games from 2000 to 2016, she is the only British runner and track event athlete to have competed in five games.

She lives in Devon with her husband and two children and is also a Brand Ambassador for our Health Insurance and School’s Roadshow partner, WPA Health Insurance.