2018 KIDS OF STEEL SPRING FAMILY PROGRAM GUIDE 810 RIVER AVENUE, SUITE 120 PITTSBURGH, PA 15212 KIDSOFSTEEL.ORG
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 email 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 dsgpm P3Revents pghmarathon pghmarathon P3Revents 2
PHYSICAL ACTIVITY TIPS The Kids of STEEL program is designed to instill lifelong, healthy habits in children (and hopefully their families as well). During the spring training period (generally between January and April), children will complete one of the three training plans and have the option to complete the program at a race during the DICK S Sporting Goods Pittsburgh Marathon weekend of events. TODDLER TROT PLAN KIDS MARATHON PLAN 5K PLAN + Appropriate for ages 2-4 + Master 26 motor skills to develop confidence + Taste new fruits, vegetables and beans in a variety of colors + Option to complete the program at either the Pittsburgh Toddler Trot or Toyota Pittsburgh Kids Marathon (1-mile run) + Appropriate for ages 5-12 + Earn miles to run the equivalent of a marathon (26.2 miles) through a variety of activities + Complete nutrition goals + Option to complete the program at the Toyota Pittsburgh Kids Marathon (1-mile run) + Appropriate for advanced runners ages 10 and up + Build stamina to run a 5K race (3.1 miles) during a 12-week training period + Complete nutrition goals + Option to complete the program at the UPMC Health Plan/UPMC Sports Medicine Pittsburgh 5K Run ALL PLANS ARE PART OF THE KIDS OF STEEL PROGRAM RULES TO RUN BY >>> 1. Run in well-lit areas where a coach or parent can see you. 2. Wear athletic clothes and running shoes that are comfortable and fit well. 3. Always remember to tie your shoes. 4. Always look for cars before running into or across the street. 5. Warm up and cool down to prevent injuries. 6. Stay hydrated, especially in warm weather. 7. Encourage others to do their best! 8. Always have a positive attitude. 3
RUN 1-2-3 CHALLENGE SERIES GET READY, GET SET... >>> We are launching a new, exciting challenge that s fun, goal oriented and rewarding the Run 1-2-3 Challenge Series! The Run 1-2-3 Challenge Series is designed to help kids build the confidence and stamina to run farther distances (and have fun while doing it!). As part of the challenge, kids will complete a 1-mile, 2-mile and 3-mile race over a 1-year period. It is a HUGE accomplishment to go from 1 mile to 3 miles in just 12 months. RACES >>> 1 MILE RACE OPTIONS: Toyota Pittsburgh Kids Marathon (May 4, 2018) or GNC Live Well Liberty Mile (July 2018) Marathon, he or she is 1/3 of the way done! 2 MILE RACE OPTION: 2 Mile Fun Walk Run at the PIT FlyBy 5K (September 2018) 3 MILE RACE OPTION: UPMC Health Plan/UPMC Sports Medicine Pittsburgh 5K Run (May 2018) Run 1-2-3 is a great way for kids (and adults) to stay motivated, active and healthy throughout the year. Each child is required to have at least one parent participate with them in each event. Kids will receive a special virtual stamp for each completed race and a unique medal upon completion of the challenge. 1 2018 Toyota Pittsburgh Kids Marathon or 2018 GNC Live Well Liberty Mile 3 2018 2 Mile Fun Walk Run (as part of the PIT FlyBy5K) 2019 Pittsburgh/UPMC Health Plan UPMC Sports Medicine Pittsbugh 5K Run 2 4
RESPONSIBILITIES OF A KIDS OF STEEL COORDINATOR TODDLER TROT VS KIDS MARATHON VS 5K PITTSBURGH TODDLER TROT TOYOTA PITTSBURGH KIDS MARATHON UPMC HEALTH PLAN/UPMC SPORTS MEDICINE PITTSBURGH 5K COST OF KIDS OF STEEL PROGRAM FREE FREE FREE RACE REGISTRATION $10 PER CHILD $20 PER CHILD $30 PER PERSON WITH CODE UNTIL MARCH 31, 2018. $50 PER PERSON AFTER MARCH 31, 2018. CAN PARENTS/ GUARDIANS RUN WITH THEIR CHILD? IS THERE A COST? PARENTS/GUARDIANS MUST ACCOMPANY THE CHILD ON THE COURSE. THERE IS NO CHARGE FOR THE ADULT. EACH CHILD CAN HAVE ONE PARENT/GUARDIAN RUN WITH THEM FOR FREE. ADDITIONAL ADULTS WILL BE CHARGED $10 WITH PROCEEDS FUNDING REGISTRATIONS FOR UNDERPRIVILEGED YOUTH. CHILDREN 5-13 MUST BE ACCOMPANIED BY AN ADULT WHO IS REGISTERED FOR THE 5K AS WELL. IS THERE A DESIGNATED CORRAL FOR PARTICIPANTS? YES BY AGE. YES YOU WILL RECEIVE CORRAL ASSIGNMENTS IN MARCH. NO THOUGH WE ASK FAMILIES TO START NEAR THE BACK IS THE RACE TIMED? NO NO YES ALL RACE NUMBERS HAVE A TIMING CHIP 5
TODDLER TROT TRAINING LOG CHILD S NAME: CHILD S AGE ON RACE DAY: PHYSICAL ACTIVITY/MOTOR SKILL DEVELOPMENT >> To complete your child s marathon of 26 different motor skills, check off each skill as he/she accomplishes them. If he/she masters them rather easily, see if they can increase repetition/time for each skill. If he/she needs a little extra time, keep practicing until they are confident in the skill. BALL SKILLS LOCOMOTOR SKILLS BALANCE SKILLS (catching, throwing, kicking, striking, underarm roll) (running, jumping, hopping, climbing, skipping, leaping) (body remains in place but moves around horizontal and vertical axes) Kick a ball forward Throw ball overhand Throw ball underhand Throw ball with non-dominant hand Catch a ball with hands (use body to help if needed) Roll a ball forward on the ground Roll a ball to a partner and have them roll it back. Hit a ball forward with bat or stick Run with arms moving back and forth Jump forward and backward with 2 feet together Jump over an object and land with both feet together Jump up and spin around in a circle Hop up and down with 2 feet together 5 times in a row Climb jungle gym (with supervision) Climb stairs with alternating feet Practice skipping Pedal a tricycle Pump legs to move a swing Walk forward on a straight path with arms out Balance on a curb Walk on tip toes Stand on one foot for up to 10 seconds; alternate sides Hop on one foot; alternate side Tree pose with one leg straight, place opposite foot on the straight leg above or below the knee. Hold for 10 seconds; switch sides. Walk with bean bag or similar items on head for 10 steps. Walk forward in straight line with eyes closed Turn in the 2-page, completed training log at the Kids of STEEL tent in Point Start Park on Saturday, May 5 to receive your child s finisher prize. 6
TODDLER TROT TRAINING LOG CHILD S NAME: CHILD S AGE ON RACE DAY: NUTRITION/TASTE THE RAINBOW >> Help your child try colorful foods that are good for their growing bodies. Have them try 5 new fruits, vegetables or beans in each color group and write down what they ate. Let them choose a bonus 26th food they want to try. Always be present when your child is trying something new for the first time in case they have an allergic reaction. Turn in the 2-page, completed training log to the Kids of STEEL tent in Point Start Park on Saturday, May 5 to receive your child s finisher prize. RED FOODS (ex. strawberry, radish, red kidney beans) YELLOW/ORANGE FOODS (ex. orange pepper, squash, banana) GREEN FOODS (ex. spinach, green lentils, lettuce) BLUE/PURPLE FOODS (ex. eggplant, blueberries, purple grapes) BROWN/WHITE FOODS (ex. onions, mushrooms, navy beans) BONUS FOOD BONUS FOOD: COLOR: 7
KIDS MARATHON TRAINING PLAN ACTIVITY >>> While the easiest way to earn a mile is to run or walk a mile, your child can do any type of exercise to earn miles. Every 15-20 minutes of continuous exercise counts as a mile. Mix up the type of exercise your child engages in to strengthen various parts of the body and to avoid boredom. Mark your type of activity and the miles you earned on your training log. Make sure you stretch before and after exercise. Stretches are on page 12 and 13. HERE ARE 4 TYPES OF EXERCISES. CHECK OUT A LIST OF ACTIVITIES FOR EACH EXERCISE TYPE AT: HTTP://FIT.WEBMD.COM/KIDS/MOVE/ARTICLE/EXERCISE-TYPES 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) NUTRITION >>> Food is supposed to be a fun part of our day AND be positive for our health. Making good food choices is not as complicated as some think. To help us all make healthy choices with confidence, our team will be providing more nutrition information in our newsletters and at the Kids of STEEL website (kidsofsteel.org). This year s nutrition component will have 4 weekly goals to complete during your training period. For example, if the weekly goal is to have family or group meals, the KOS kid would need to have a family or group meal two times that week to consider that week s goal completed. Here are the weekly goals: GOAL 1: CRUISING CUISINE Try something completely new by trying 2 new foods, meals or cuisines in one week. GOAL 2: CONSTRUCTION KITCHEN Teach your child/children how meals are constructed by working together to prep and cook 2 meals in one week. GOAL 3: THE GREAT MYPLATE Dine on 2 meals using MyPlate principals (all 5 food groups) in one week. GOAL 4: TABLE FOR 2 (OR MORE) Enjoy a meal AND conversation by planning 2 family/group meals in one week. 8
KIDS MARATHON TRAINING LOG CHILD S NAME: CHILD S AGE ON RACE DAY: KOS SITE NAME: * Before running: complete the recommended dynamic drills. * Post running: complete the recommended static stretches. PHYSICAL ACTIVITY LOG NUTRITION LOG DATE MILES TYPE OF ACTIVITY JANUARY FEBRUARY MARCH APRIL SPRING 2018 Cruising Cuisine Construction Kitchen The Great MyPlate Table for 2 (or more) TURNING IN A TRAINING LOG >>> If your child belongs to a Kids of STEEL site and you aren t coming to a race on May 5, 2018: Turn in the completed log at the end of April to your KOS coordinator for your finisher prize. If your child belongs to a Kids of STEEL site and you are coming to a race on May 5, 2018: Turn in the completed log at the Kids of STEEL tent in Point State Park for your finisher prize. If your child doesn t belong to a Kids of STEEL site and is coming to a race on May 5, 2018: Turn in the completed log at the Kids of STEEL tent in Point State Park for your finisher prize. TOTAL MILES: 9
RESPONSIBILITIES 5K TRAINING OF A KIDS OF STEEL PLANCOORDINATOR 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 12, participants will be ready for the UPMC Health Plan/UPMC Sports Medicine Pittsburgh 5K Run. Stretches are on pages 12 and 13. NUTRITION >>> Food is supposed to be a fun part of our day AND be positive for our health. Making good food choices is not as complicated as some think. To help us all make healthy choices with confidence, our team will be providing more nutrition information in our newsletters and at the Kids of STEEL website (kidsofsteel.org). This year s nutrition component will have 4 weekly goals to complete during your training period. For example, if the weekly goal is to have family or group meals the KOS kid would need to have a family or group meal two times that week to consider that week s goal completed. Here are the weekly goals: GOAL 1: CRUISING CUISINE Try something completely new by trying 2 new foods, meals or cuisine in one week. GOAL 2: CONSTRUCTION KITCHEN Teach your child/children how meals are constructed by working together to prep and cook 2 meals in one week. GOAL 3: THE GREAT MYPLATE Dine on 2 meals using MyPlate principals (all 5 food groups) in one week. GOAL 4: TABLE FOR 2 (OR MORE) Enjoy a meal AND conversation by planning 2 family/group meals in one week. 10
RESPONSIBILITIES 5K TRAINING OF A KIDS OF STEEL LOGCOORDINATOR Before Running: complete the recommended dynamic drills. Post Running: complete the recommended static stretches. WEEK TRAINING DAY 1 TRAINING DAY 2 TRAINING DAY 3 ADULT INITIALS ADULT S NUTRITION INITIALS LOG WEEK 1 RUN JOG: 30 SEC JOG: 30 SEC JOG: 30 SEC JANUARY FEBRUARY MARCH APRIL WEEK 2 RUN WEEK 3 RUN JOG: 60 SEC JOG: 1.5 MIN JOG: 60 SEC JOG: 1.5 MIN JOG: 60 SEC JOG: 1.5 MIN Table for 2 (or more) SPRING 2018 Cruising Cuisine Construction Kitchen The Great MyPlate Table for 2 (or more) WEEK 4 RUN JOG: 2 MIN JOG: 2 MIN JOG: 2 MIN TURNING IN A TRAINING LOG >>> WEEK 5 RUN JOG: 2.5 MIN JOG: 2.5 MIN JOG: 2.5 MIN If your child belongs to a Kids of STEEL site and you aren t coming to a race on May 5, 2018: Turn in the completed log at the end WEEK 6 RUN JOG: 3 MIN JOG: 3 MIN JOG: 3 MIN of April to your KOS coordinator for your finisher prize. WEEK 7 RUN JOG: 3.5 MIN JOG: 3.5 MIN JOG: 3.5 MIN If your child belongs to a Kids of STEEL site and you are coming to a race on May 5, 2018: Turn in the completed log at the Kids WEEK 8 RUN JOG: 4 MIN JOG: 4 MIN JOG: 4 MIN of STEEL tent in Point State Park for your finisher prize. WEEK 9 RUN JOG: 6 MIN JOG: 6 MIN JOG: 6 MIN If your child doesn t belong to a Kids of STEEL site and is coming to a race on May 5, 2018: Turn in the completed log at the Kids WEEK 10 RUN JOG: 8 MIN JOG: 8 MIN JOG: 8 MIN of STEEL tent in Point State Park for your finisher prize. WEEK 11 RUN JOG: 10 MIN JOG: 10 MIN JOG: 10 MIN WEEK 12 RUN JOG: 10 MIN REPEAT: 3 TIMES JOG: 10 MIN REPEAT: 3 TIMES JOG: 10 MIN REPEAT: 3 TIMES 11
DYNAMIC STRETCHING Warm up exercises can help to prevent injuries or unnecessary soreness. Warming up before you work out will help you stay consistent in training and get your muscles ready. KNEE HUG >>> Purpose: Stretching the Gluteals MONSTER WALK >>> Purpose: Stretches Hamstrings Action: Walking distance of 20 yards, bend one knee up into your chest. With the same side hand, hug the knee across to the opposite shoulder, opposite hand helps pull the knee across at the shin. Repeat as many times alternating for the distance. Make sure not to twist the knee. Action: Walking distance of 20 yards, kick one leg up in the air to a comfortable height while trying to touch the toe with the opposite arm. Repeat for full distance of 20 yards., OPEN THE GATE >>> Purpose: Warm Up the Hip Flexors and Groin CLOSE THE GATE >>> Purpose: Warm Up the Hip Flexors and Groin Action: Walking the distance of 20 yards, every 3 steps, march one knee towards your chest, then rotate out to the side while keeping it bent and then return to the ground. Alternate and repeat for the complete distance. Keep your trunk tall and your toes up. Action: Walking the distance of 20 yards, every 3 steps march one knee out to the side, then circle in across your body and return to the ground. Alternate and repeat for the complete distance. Keep your trunk tall and your toes up. 12
STATIC 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. Slowly ease your way into stretches, holding them for 30-45 seconds. 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 bottoms 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. 13
ONE MORE THING! GOOD ADVICE FOR BEGINNING RUNNERS... AND LIFE IN GENERAL. Running has opened up the world to me - I have gotten to meet people from every corner of the planet and have had diverse, fun, and unbelievable experiences all while doing what I love. I think that s what makes running so special - you truly can do it anywhere! BEN BLANKENSHIP 2016 U.S. Olympian (1500m) and 2x GNC Live Well Liberty Mile Champion 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 2014 + 2015 DICK S Sporting Goods 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! 14