Why Middle & High School Runners Need More Than Just Miles

At Pure Movement, we’re proud to be Portage’s go-to resource for helping middle school and high school runners reach their potential. Whether your child is just starting cross country, gearing up for track season, or already chasing competitive goals, these years are critical for building a foundation that supports long-term success in running.

If you’ve ever watched a middle school or high school cross country or track practice, you know just how much time and effort these kids put into running. They’re logging miles, competing hard, and often trying to keep up with teammates who might be a little older or more physically mature. These years are an incredible time for growth, but they’re also when we see some of the biggest gaps in how young runners are trained.

The most common issue is simple: too much running without enough foundation. Your kid understandably want to get faster, and the easiest lever to pull is adding more mileage. The problem is that during growth spurts, coordination, balance, and body control can actually take a step backwards. When that happens, piling on more running only increases the risk of overuse injuries and poor mechanics. Without the right foundation, kids often struggle to progress year after year.

Another missing piece is recovery. It’s not unusual for us to hear from parents that their child trains six or seven days per week, sometimes with two workouts in a single day, and no planned rest. I recently consulted with a young runner who was only taking one rest day every two weeks — far too little for a growing body to adapt and stay healthy. At this age, the body is still developing, and recovery is when the real progress is actually made. Without it, athletes may improve for a short time but eventually hit a wall with injuries, fatigue, or burnout. A thoughtful balance of training and rest is key, yet many kids simply don’t get that opportunity.

Even when recovery is addressed, most young runners don’t fully understand the basic training principles of frequency, duration, and intensity. They may run too fast on easy days, not run long enough to build endurance, or run so often that fatigue takes away the benefit of training. Without learning these concepts early, kids fall into the cycle of doing “more” without doing “better.”

What I also see frequently is young runners adding extra mileage outside of their team practices without the proper guidance to balance it within a bigger plan. While the motivation is admirable, stacking on additional runs without a structured approach only increases the risk of overtraining and injury. On top of that, many athletes are left without a clear program between seasons or during the summer months. This often leaves them either underprepared when the next season begins or overtrained from doing too much on their own. A lack of structure during these transitional periods can derail their progress and make it harder to build consistency year after year.

Physical limitations add to the problem. Running is essentially a series of single-leg bounds from one leg to the other, but many middle and high school athletes lack the stabilization and control to do this efficiently. Weak hips, collapsing knees, or poor foot and ankle control are all extremely common. Combine those with the natural awkwardness of growth spurts, and it’s no surprise that many athletes develop aches, pains, or struggle to perform to their full potential.

One of the best ways to address these challenges is with a structured strength training program. Unfortunately, this is another area that is often missing from youth programs. Many parents and coaches worry that strength training will make runners “too bulky” or interfere with performance by slowing them down. The reality is quite the opposite. At this age, strength training doesn’t need to be about heavy weights — it’s about teaching kids how to move well, improve their stability, and correct inefficiencies. Bodyweight movements, core exercises, balance drills, and light resistance work are more than enough to build durability and confidence.

Beyond strength, we also want to emphasize rhythm, timing, and coordination. The best runners make it look effortless — almost as if they’re gliding from one step to the next. That kind of smooth, efficient stride doesn’t happen by chance; it’s a skill that comes from good mechanics and years of proper training. Teaching young athletes how to move with control, establish timing, and develop rhythm lays the foundation for that flow. These are the qualities that not only help them run faster but also reduce wasted energy and lower the risk of injury.

The middle and high school years are not about chasing the highest mileage or winning every workout. They’re about laying a foundation that supports long-term success. A weekly schedule that balances three to five days of running with one or two days of strength or cross-training, plus at least one true rest day, is a much healthier and more productive approach. Adding just fifteen to twenty minutes of strength and stability work one or two times per week can make a dramatic difference in performance and injury prevention.

For parents and coaches, the goal should be to help kids understand the “why” behind training, not just the “what.” When athletes grasp the principles of training, recovery, and strength, they become more invested in their progress and less likely to fall into the trap of overtraining.

Ultimately, the runners who thrive long-term are not the ones who simply log the most miles in middle and high school. They’re the ones who learn how to control their body, build strength, and train smart. At Pure Movement, our running coaches bring more than just experience on the track — we are also certified personal trainers, athletic trainers, and physical therapists. That means we understand not only how to make kids faster, but also how to identify movement issues, prevent injuries, and take a more well-rounded approach that benefits each athlete individually. Our mission is to guide young runners through this process so they can enjoy the sport, stay healthy, and perform at their best.

If your son or daughter is struggling with nagging injuries, wants to get stronger for their sport, or simply needs a more structured and supportive approach to training, we’d love to help. Schedule a free 15-minute discovery call with Pure Movement, and we’ll learn more about your child’s needs while sharing training options to support their running goals.