QUALITY OVER DISTANCE Enjoy your running. Hey Carol, I'm an 11 year old girl and I'm crazy about sports.I practice basketball every day that I'm home! Last year I was in grade four and we did laps at the end of the day.The length for 1 lap was a little over 500m and almost every recess I would run 6 laps (which by my calculations equals 3 km!) each last recess.the funny thing is that now that I'm in grade 5 I could only run about 4! I try to eat right and exercise yet I still can't seem to improve my running. I've got a schedule from your site tonight but I need to improve my muscles but I don't know how. Could you suggest a schedule for me by any chance??? I hope you can help me. Thank you, Young Runner Dear Young Runner, You must be one of the most healthy and fit kids around: basketball, running, and lots of sports. Here's what I think. I think that a 2K is just right for an eleven year old and maybe your body is telling you that that is the best distance for you. Distance doesn't always equal quality. How do you feel when you run? Do you feel good? Does your whole body feel good? Do you have a little bounce in your step? Are you staying injury free? You may have grown quite a bit this year and your body is changing. Sometimes when you are undergoing growth spurts it's good to cut back a little. I do believe that if you slow down the pace when you start and stick with it, then you can gradually increase your distance again, if that is what you really want to do. And just believe in yourself! As for improving your muscle tone, since you are only eleven, I'd say do as many different athletic activities as you can so that all your muscles are staying strong: swim, cycle, run, walk, do crunches, etc. Your KR Editor, Carol LINKS American Cancer Recommendations for Adults ACS Guidelines Adults and Kids: Nutrittion and Exercise Running Bookmarks rwedit@rodale.com.