Building Success in High School Running: An Athlete’s Guide

What you do outside of practice has a big impact. Prioritizing recovery, fueling your body with the right nutrition, getting consistent quality sleep, and staying properly hydrated all work together to keep you healthy, energized, and ready to perform at your best.

Recovery

You can push your body hard in training, but it means little to none without proper recovery. Without it, the risk of fatigue, burnout, and injury skyrockets. Recovery gives your body the chance to adapt to the training stimulus, rebuild, and come back faster.

Why It Matters

Prevents Injuries – Recovery allows muscles, bones, and connective tissues to repair before the next session. Maximizes Adaptation – Your body needs downtime to absorb training stress and turn it into real performance gains. Boosts Performance – Quality recovery leads to stronger workouts, better consistency, and long-term progress.

Fueling for Performance

The right nutrition powers your training, supports recovery, and prepares your body for peak performance. Eating strategically helps you get the most out of every training session and recover properly.

Timing Is Key

2–3 hrs before: Balanced meal (carbs + protein, low fat/fiber) 30–60 min before (optional): Quick carb snack (banana, applesauce, crackers)
After runs (within 30–60 min): Critical recovery window — aim for 3:1 to 4:1 carb-to-protein ratio

Examples: PB + banana, egg on toast, chocolate milk
All day: Regular, balanced meals/snacks keep energy steady

Carbs Are Key

Carbs are a runner’s primary fuel source! There are two main types to include:

High-energy, fast-absorbing carbs: Best for fueling before/during big workouts or carb loading (examples: white rice, bagels, pasta, sports drinks, pretzels)
Lower-energy, nutrient-dense carbs: Best for overall health and daily fueling (examples: oats, quinoa, brown rice, fruits, vegetables, whole grains)

Mixing both types helps you meet performance needs and maintain long-term health

Hydration for Performance

Even mild dehydration can reduce endurance, slow reaction time, and increase injury risk. Staying hydrated supports energy, focus, and recovery so you can get the most out of your training.

How Much To Drink

General needs: High school athletes (13–18 yrs) should aim for ~11–16 oz of fluid every 20 min of activity [Johns Hopkins Medicine]
Daily totals: ~125 oz (15 cups) for adult males, ~91 oz (11 cups) for adult females (includes food + fluids)

Timing

Before exercise: 17–20 oz a few hrs prior + 8 oz 20–30 min before
During exercise: 4–8 oz every 15–20 min, especially in heat or sessions >45 min

After exercise: Replace 16–24 oz for every pound of body weight lost

Hydration Check

Urine test: Aim for pale, straw-yellow color Darker urine = sign of dehydration

Sleep: Your Secret Weapon

Sleep is when your body repairs, adapts, and prepares for the next challenge. For high school athletes, quality rest is just as important as the miles you log or the workouts you complete.

Goals

Aim for 8–10 hours per night
Stick to a consistent bedtime/wake-up schedule Create a sleep-friendly environment (dark, cool, quiet)

Performance Impact

Improves muscle memory, reaction time, coordination, and decision-making
Reduces injury risk
Speeds up recovery and adaptation

Research Spotlight

Sleep is crucial for human growth hormone (HGH) secretion, which drives tissue repair, muscle, and bone development Good sleep also lowers cortisol (stress hormone), supporting recovery and overall health

[Children’s Hospital Colorado; Henry Ford Health]

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