Promote cross country and track and field programs for high-school and middle-schoolaged children in Ridgefield, Connecticut.

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What to bring each day:

  • A bag packed with all your practice gear:
    • Training shoes - it is highly recommended that you purchase all shoes from one of the several local stores that cater to runners. They will not only help you select the correct fit of shoe, but also the appropriate type of shoe. Remember that shoes are the single most important piece of equipment a runner requires.
    • Running watch – nothing fancy is required.
    • Running shorts (use practice shorts, NOT meet uniform shorts).
    • T-shirt.
    • It is a good idea to always have a long sleeve shirt, wind jacket, running tights, gloves, hat packed just in case the weather is cooler than expected.
    • Water bottle (athletes should be drinking plenty of water throughout the day and evening).
    • Snack* #1 - for early afternoon if your lunch period is early in day, about 1 hour before practice.
    • Snack* #2 - for post workout recovery. You need to eat this within 30 minutes of finishing the workout. Protein in this snack is important.
  • Optional to include in your bag:
    • ​Cross-country flats or spikes. Athletes may want to do their intervals in these shoes, but it is not required.
    • Dry socks, shirt, shorts.
    • Hair ties.
    • Small towel.

In addition to workout day items, meet days should also include:

  • Uniform (shorts, singlets).
  • Cross-country flats and/or spikes, if you have them (not required).
  • Clear objectives for the meet.
  • The desire to reach those objectives.


* NUTRITIOUS SNACKS should be high in carbohydrates, but LOW or NO refined sugar and should contain 150-300 calories. The optimum snack will contain a combination of carbohydrates and proteins, in a 4:1 ratio. Examples:

Snack #1 ideas:

  • Banana, large apple or pear.
  • Dried fruit (mangos, papayas, etc.) or trail mix.
  • Granola bar or cereal bar (low sugar).
  • Bagel or rice cakes with nut butter.

Snack #2 ideas:

  • Chocolate milk.
  • Whole wheat toast with peanut butter and sliced banana.
  • Graham crackers with almond butter.
  • Hard boiled eggs with a slice of whole wheat toast.
  • Sports Drink (Accelorade or Endurox R4 is best – should be LOW or NO refined sugar and have a 4:1 ratio of carbohydrate to protein).