Success as a Freshman Student-Athlete
This is the 8th and final part of a mini-series on Tips for High School Runners.
Catch up on the previous topics in the mini-series:
As a freshman you’'ll have a lot to balance:
Living away from home
Meal planning (or traveling to/from the cafeteria)
Attending classes
Doing homework
Attending practice
Traveling for competition
Social life
And sleep!
The best way you can set yourself up for success in all of this is by strategically planning your class schedule.
Every student-athlete must take on a full course load to be academically eligible to compete. For example, in the NCAA the minimum course load is 12 credit hours, and in the CIS it is 9 credit hours. Of course, there is no set maximum classes.
While academics should be top priority, there are times that the wise decision is to take the minimum allowed course load. Consider enrolling in the minimum classes or credit hours during:
Your first semester on campus as a freshmen
Your busiest travel season with sports, when you will miss classes
The semester you plan to take your toughest class(es)
Load up your class schedule during
The athletic “off-season” semester (fall semester for track athletes)
Any season you red-shirt season
Cross-country runners generally also run track so they don’t have an “off-season” semester. This is obviously an added challenge, with travel and missed classes year-round. Graduating on time (in 4 years) might not be possible for someone taking the minimum number of credit hours every semester! To stay on track for graduation, consider taking more than the minimum credit hours:
When you don’t have any super tough courses
During whichever semester the planned travel for competition is least demanding
During spring and summer term, either on campus or at a community college provided they will transfer and count toward your major
If you have a long-term injury and know you won’t be traveling at all
Success as a freshman (and throughout college or university) boils down to time management and balance. While it might be possible to “fit in” 18 credit hours during travel season, surely such a heavy load will require compromise in other areas like sleep, which then negatively affects both athletic and academic performance.
Additional Considerations for Sleep & Productivity
Do you have morning practice or can you sleep in?
Do you have a break in classes when you can your productively, either to take a nap or get work done?
Are you good at using a free hour between classes or are you likely to waste that time?
Can you avoid scheduling shorter breaks between classes if you know you won’t use it productively?
Advocate for Yourself & Seek Help
Runners typically take a step up in training during their freshman year in college/university. Be sure to communicate with your coach how you are managing the increased volume and intensity in effort to avoid over-training and injury. Remember that proper sleep and adequate nutritional intake are foundational injury prevention strategies.
Transitioning to college/ university from high school is a big adjustment even apart from the training demands. Fortunately, most institutions offer additional resources to their student-athletes such as tutoring, nutritional guidance, and counseling - often for free. Take full advantage of these resources as soon as you can. There’s no need to start struggling before getting help.
Finally, review the 5 Habits of Exceptional High School Runners. These habits apply to college and university runners as well!
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.