SUMMER KIDS OF STEEL FAMILY PROGRAM GUIDE 810 RIVER AVENUE, SUITE 120 PITTSBURGH, PA P3R.ORG

Transcription

1 SUMMER KIDS OF STEEL FAMILY PROGRAM GUIDE 810 RIVER AVENUE, SUITE 120 PITTSBURGH, PA P3R.ORG

2 WELCOME TO THE KIDS OF STEEL FAMILY! Thank you for registering your child for Kids of STEEL, a youth physical activity and nutrition program from P3R. This manual will outline the program and provide reliable information about physical activity and nutrition for your entire family. Our team is always here to answer any questions you may have. You can reach us via at kidsofsteel@p3r.org. Get your running shoes laced up, water bottle filled and healthy snack handy, as we get ready to run! Sincerely, MICHELE NICHOLS, NDTR NICK FISCHER, RD, LDN STEWART JONES Youth Program Manager Event and Program Dietitian Youth Outreach Coordinator KARA VIGGIANO, MPH Youth Program Coordinator CHECK US OUT ONLINE! KIDSOFSTEEL.ORG // P3R.ORG dsgpm P3Revents pghmarathon pghmarathon P3Revents 1

3 PHYSICAL ACTIVITY TIPS FOR SUMMER Kids of STEEL is designed to instill lifelong, healthy habits in children (and hopefully their families as well). Our new summer program follows a four-week curriculum designed to help children increase their speed. The program can be completed at the GNC Live Well Liberty Mile at the end of July. RULES TO RUN BY THE FLOW OF YOUR PRACTICE Run in well-lit areas where a coach or parent can see you. Wear athletic clothes and running shoes that are comfortable and fit well. Always remember to tie your shoes. Always look for cars before running into or crossing the street. Warm and cool down to prevent injuries. Stay hydrated! In warmer weather, try to stay away from sugary sports drinks. Encourage others to do their best! Always have a positive attitude! Dynamic stretching gets the blood flowing and stretches/movements will help strengthen muscles and joints. Examples include: walking lunges, butt kicks, high knees, straight leg kicks, and skipping and arm circles. Before you re ready to jog/run, take 5 minutes to alternate between dynamic stretching and jog/ run. For example: Try 30 seconds of walking lunges >> 30 seconds walking >>> 30 seconds butt kicks >>> 30 seconds walking, etc. After your stretching/walking time, gradually increase your walking pace into a jog/run. Stay at your own comfortable pace. Your range of effort is good if you can hold a conversation without struggling for breath. While running, make sure you pay attention to your running form: Run tall and upright Look forward Keep a balanced stride Shorten stride when running uphill Lean forward when running downhill Once you follow the workout on the training log, make sure you do static stretches to help prevent injury and help with your flexibility. Slowly ease your way into stretches, holding them for seconds. See page 3 for examples. 2

4 RECOMMENDED STRETCHES Cool down exercises can help to prevent injuries or unnecessary soreness. Stretching and cooling down go hand in hand and both will help you stay consistent in training. SIDE STRETCH >>> Stand with a straight back, head high, and place the arm behind the head and lean to the side. The opposite arm should be at your side and move down slightly, but the hand should not go below the knee. Try not to lean forward or backward. Repeat with opposite side. QUADRICEP STRETCH >>> Stretch the quadriceps by lifting the leg toward the rear and gently grab the ankle, pulling the foot into the gluteus. Keep a straight back. Opposite knee should be slightly bent. You may need to hold a chair back for, balance. Repeat with opposite leg. INNER THIGH STRETCH >>> Sit with legs bent and the bottom of your feet together. Lean forward slightly with a straight back. Your head and neck should be in line with the spine. CALF STRETCH >>> Keep a straight back with elbows relaxed; one leg straight with opposite knee bent. Push your ankle to the ground to feel the stretch. Repeat with the opposite leg. HAMSTRING STRETCH >>> Lean forward and touch your knees. Tell the children, Don t lock your knees. Keep them slightly bent. This move will also stretch the lower back. 3

5 PHYSICAL ACTIVITY TRAINING PLAN RUNNING >>> Our training plan can be used by both kids and adults. Every run should be at the child s own pace with stretching before and after running. An adult should initial the plan at the end of each week. By week 4, participants will be ready for the GNC Live Well Liberty Mile. ACTIVITY >>> The training plan is a 4-week plan designed to help both children AND adults train for a fast mile. As you work your way through the physical activity goals, make sure you notice your improvement each week. You ll be ready to run the GNC Live Well Liberty Mile before you know it! Did you know there are 4 types of exercise? Each one is beneficial to your overall health. Make sure you have a variety of activity throughout your week that incorporates each type below. AEROBIC (gets your heart pumping and may make you sweat) MUSCLE STRENGTHENING (these activities aim to make you stronger) BONE STRENGTHENING (helps your bones grow and keeps them strong) STRETCHES (can help prevent injuries and improve athletic performance) 4

6 YOU ARE WHAT YOU EAT! FILLING OUT NUTRITION LOG >>> Children should aim to get 3 or more nutrition goals accomplished each week. Check off the completed goals in the box on your log. NUTRITION AND YOUR BODY >>> The food you eat affects your health. The better you eat, the healthier you can be. The healthier you are, the better you feel. Eating healthy gives you more energy to play with your friends or do the things you like to do. It also helps you sleep better, keeps you from getting sick as often, and helps your body and brain grow. Parents, always be present when your child is trying food for the first time in case they have an allergic reaction. MEATLESS MONDAY Consume protein today through a variety of nuts, beans, soy products, and legumes. Going meatless for the day teaches you variety within the protein food group. TOUGH BONES TUESDAY Try calcium-rich foods, such as low-fat dairy products and dark leafy greens like kale, collard greens and spinach. Children and adolescents need calcium to help build strong bones to support their muscles. WISE WEDNESDAY Look up a random food fact about a healthy food that you have eaten today. Expanding your knowledge of what you are eating will encourage healthy choices. TRY NEW THURSDAY Try new foods (meat, vegetables, fruit, etc.), try new spices on your protein/vegetables, try new cooking methods or try new food from a different culture. Trying new foods can help you learn about different cultures as well as eat different foods. FIBER FRIDAY Incorporate more fiber in your diet than usual today by eating vegetables, beans, and fruits. Fiber helps strengthen your gut and intestinal tract. Be sure to drink a lot of water when eating more fiber. SUGAR FREE SATURDAY Limit sweets and sugary drinks. Try adding fruit to water for a flavored beverage. Eating too much sugar can lead to stomachaches and cavities. Eating fresh foods will give you energy. SIT DOWN SUNDAY Prepare your food goals for the week. Go shopping with an adult to choose healthy foods. Eat at least one meal today as a family. Spending time with your family is a great way to end the week! Talk about how your week went and what goals you accomplished. 5

7 RESPONSIBILITIES SUMMER OF TRAINING A KIDS OF STEEL LOG COORDINATOR CHILD S NAME: CHILD S AGE ON RACE DAY: KOS SITE NAME: TIMED MILE ON DAY 1: We set 7 weekly nutrition goals to achieve during the course of the training plan. The goal is to get 3 or more accomplished each week. Check off completed goals in the box. Turn in page 6 and 7 for finisher prize on race day. WEEK MEATLESS MONDAY TOUGH BONES TUESDAY WISE WEDNESDAY TRY NEW THURSDAY FIBER FRIDAY SUGAR FREE SATURDAY SIT DOWN SUNDAY WEEK 1 RUN Running Plan NUTRITION GOALS (page 2) and walk/jog for 5 Do a 1-mile time trial. Write time on log. stretches (page 3) 15 easy run easy run.. PREPARE for next week s goals WATER INTAKE WEEK 2 RUN Running Plan NUTRITION GOALS Run slow for 1, 30 seconds faster run. Repeat this 4 times. Run slow for 1, 1 faster run. Repeat this 4 times. Run slow for 30 sec., 1 faster run. Repeat this 4 times. PREPARE for next week s goals WATER INTAKE WEEK 3 RUN Running Plan 10 run at 12 run at 14 run at PREPARE for next week s goals NUTRITION GOALS WATER INTAKE WEEK 4 RUN Running Plan 10 run and 8 run and GNC Live Well Liberty Mile RACE DAY! or Time yourself for a 1-mile run at your hardest effort PREPARE for next week s goals NUTRITION GOALS WATER INTAKE 6

8 RESPONSIBILITIES SUMMER OF TRAINING A KIDS OF STEEL LOG COORDINATOR CHILD S NAME: CHILD S AGE ON RACE DAY: KOS SITE NAME: WHAT ACTIVITIES DID YOUR FAMILY TRY OTHER THAN RUNNING TO PREPARE FOR THE LIBERTY MILE? >>> WHAT NEW FOODS OR CUISINES DID YOUR FAMILY TRY TO ACCOMPLISH THE NUTRITION GOALS? >>> 7

9 ONE MORE THING! I love running for the fact that it has given me an outstanding GOOD ADVICE FOR BEGINNING RUNNERS... AND LIFE IN GENERAL. platform for personal development and growth. When we challenge ourselves, we learn a lot more about who we are. Running keeps us fit and teaches us to endure; we can expand our lungs and minds at the same time! JEFFREY EGGLESTON 2011 Pittsburgh Marathon Male Champion 3x IAAF World Championships Qualifier (2011, 2013, 2015) Once I was running in a championship race when I tripped and fell. I saw my competitors running away from me. I could have quit the race then but I got back up and chased them down. I finished faster than I had ever run before. If I quit then, I wouldn t have given myself the chance to finish my best race. Always give yourself a chance. Even if the chances look slim, you might reach your goal. Never give up on your dreams! CLARA SANTUCCI Pittsburgh Marathon Female Champion YOU HAVE BRAINS IN YOUR HEAD. YOU HAVE FEET IN YOUR SHOES. YOU CAN STEER YOURSELF IN ANY DIRECTION YOU CHOOSE. Dr. Seuss, Oh, The Places You ll Go! 8