5 Habits of Exceptional High School Runners
This is the 4th part of a mini-series on Tips for High School Runners.
Catch up on the previous topics in the mini-series:
Do you want to succeed in sport and stand out among your peers?
We all know that winning in sports and excellence in the classroom will set student-athletes apart, but being the best isn’t the only way to shine. Here are 5 habits guaranteed to help you get ahead, and that coaches never fail to notice. (And bonus - some can help you run faster too.)
Habit #1: Getting Enough Sleep
This not popular but sleep is the foundation of success for athletes. Student athletes who are well rested have an instant advantage amongst their peers, as adequate sleep drastically reduces injury rates in athletes, improves physical and mental performance and greatly benefits mental health.
According to behavioral sleep medicine specialist Wendy Troxel, “Only about one in 10 [high school students] gets the optimal 9.25 hours of sleep per night recommended by sleep scientists and pediatricians.”(1)
Unfortunately, early school start times limit sleeping in. So if 9.25 hours of sleep is optimal— what does that mean for bedtime? Probably around 9 or 9:30pm. Making this happen means better time management with homework, probably less TV watching and video gaming, and definitely less phone screen-time. Data from four national surveys conducted from 2007-2013 found that nearly 69% of high school students got seven or fewer hours of sleep per night.(2)
In order to get enough sleep, you will need to live a different lifestyle than almost all your peers.
Getting enough sleep may seem like a habit coaches can’t notice - after all, they’re not there when you go to bed early. But it’s pretty obvious who consistently shows up to practice well rested. If you don’t want to be average, don’t be like 90% of your peers who are sleep deprived.
Habit #2 - Accountability/ Being On Time
I feel a little hypocritical writing this one because I am notorious for showing up 1-3 minutes late. My coaches always noticed. Don’t be late all the time.
In general, show up when and where you say you will. Do the things you commit to do. Don’t bail. Don’t flake. Coaches always know who they can and who they can’t rely on.
Habit #3 - A Good Attitude
You know what stands out to coaches? Athletes who don’t complain. Why? Because so many people complain.
I learned this lesson as a high-schooler. At an annual awards dinner, one of my teammates was honoured in several categories. She was a very fast runner, but my coach praised her mostly for her attitude. She said “Lauren doesn’t complain.” I felt ashamed sitting in the audience because I knew I was a complainer. I decided to change.
The best teammates are the ones who embrace a challenge and push each other. The worst teammates are the ones always griping about the early mornings, the extra hard workouts, the lifting.
Good attitudes, hard workers, positive voices, smiling faces - these always stand out to coaches.
Habit #4 - Grit
Grit is the commitment to giving your best effort, even when things get tough. No giving up. Fighting to the finish.
As a coach, there is nothing more rewarding and easier to spot than an athlete giving their all. It is also quite obvious when someone gives up or is not putting forth their best effort.
(An important distinction: If you’re on the team, commit and do your best. If you can’t or no longer want to do that, it makes sense to quit the team. This is not giving up — it is a decision that people make based on their individual motivations and desires. It is better to do something else wholeheartedly than remain on the team half-heartedly.)
Habit #5 - Good Sportsmanship
Good sportsmanship could also be called selflessness. This quality is the biggest reason I encourage high school runners to commit to their school team rather than going with a personal coach. In a team setting, student-athletes learn to work together and encourage each other.
Good sportsmanship shines brightest in moments of disappointment or failure. Track and XC are team sports based on individual performances, so every meet ends with a mix of successful and disappointing results. When you look beyond your own disappointment to share in the happiness of your peers (or alternatively look beyond your success to lift up a disappointed teammate) it demonstrates selflessness. This is not easy to do, but it never goes unnoticed.
Upcoming Topics
Connecting with Coaches - how to stand out to college and university coaches.
Choosing an Institution - what to consider during the recruiting process.
Role of the Parents - what helps and hurts your child’s chances from the perspective of a coach.
Freshman Year - Tips for success and adjustment during the first year of college/university.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.