Resources for runners
Registration
Registration Deadline: August 10th, 2026. First day of official practice: Monday, Aug 10, 2026.
*You will need to take the below steps to get registered for the first day of fall sports
Get an up to date physical exam (must have been administered in the last 365 days).
Use this physical exam form: CHSAA physical exam form
2. Register for your respective sport via this link:
https://account.students.arbitersports.com/signup
If you had a FAMILYID account last year to register for sports, you can scroll to the bottom of this page and click log in.
You will search for Denver East and click on our school. Choose Cross Country and then the correct payment amount at the bottom.
You will upload your completed physical exam form directly to this registration. (No paper or emailed copies are accepted). You can log back in and add it later too.
Sports Registration link (Registration Link is updated at beginning of each season; if you do not see fall sports registration, return to the link on a later date: East Sports Registration.
*Student not attending East HS but are competing for one of our programs, please reach out directly to Michelle Brown (michelle_brown1@dpsk12.net)
Pre- & Post-Training Routines & Demonstration Videos
Below our pre- and post- run routines, which are also available here as a pdf for Red and Orange day routines, you will find some videos showing proper form for the Strength and Mobility (SAM) work that we will often use following our workouts, but you gain even further access to more valuable resources from Coach Jay Johnson by going to his site, and simply entering your email address. There is also a link there to download the Kajabi App that has additional resources for you. Using proper form when warming up or cooling down from our workouts is critical for injury prevention. The key for getting the most additional aerobic fitness from these is to go immediately from pre-running routines, to running, to post-running routines. Each part should be treated as part of the workout, and if you complete them while your heart rate is still elevated, you will gain additional fitness without the strain that running puts on the body.
The Red Progression should be where all athletes begin their return to running process. Most athletes will need about a week, or possibly slightly more before they move to the Orange Progression. You should be able to comfortably complete these exercises before moving up. The Orange Progression is where most of our runners should be in their second to third week of summer training, and may stay here for a few weeks before leveling up again to the Yellow and eventually Green Progression cycles as the summer and season move forward.
Injury Prevention and Treatment
Our goal is to be injury free as a team. Preventing injuries through strengthening exercises like the ones above will help you avoid overuse injuries. However, even with prevention, those new to training, or who are expanding their training, can development common ailments that present for endurance athletes, such as shin splints. Whenever you are experiencing discomfort or are concerned about a potential injury, make sure you are taking care of yourself, consulting the coaching staff about how to adjust your training, utilizing the athletic trainer, and seeing your primary care doctor if the conditions worsen. If you are already experiencing shin splints in your training, here are some recommendations for a care program. Many of these exercises are part of our pre- and/or post-run work to help prevent the onset of this condition, but you can repeat them throughout your day to promote more strengthening and healing.
Education from Fastr
Iron
Proper fueling is crucial for performance and health. As endurance athletes, it is essential to be getting adequate nutrients and protein in your diet to have energy, to avoid putting yourself at risk for common injuries, and to maintain healthy menstrual cylces while training.
Nutrition
Low energy levels can be associated with to little iron intake. This is especially common among menstruating endurance athletes, and can put athletes at risk for problems associated with RED-S (Relative Energy Deficiency in Sports).
Menstrual Cylce
Athletes should be maintaining regular menstruation while training. Losing your period may be an indication of improper nutrition and iron, and could also lead to long-term health impacts.
other Topics
Further education is available on topics such as Bone Health and Mental Health that may be issues that you have questions about. Check these additional resources if you have questions.