TRAINING GUIDE AND ACTIVITIES BOOKLET
TRAIN
ACTIVING TIPS A
N
ITIES
INSID D
E
KiDSROCKSeries.com
To
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Thank
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areallgrateful
We are you.
grateful
you do! for all you do!
Russ Bookbinder
President and CEO
HEALTHY KIDS • PLACES TO PLAY • EVENTS THAT IMPACT
SANANTONIOSPORTS.ORG
INTRODUCTION
Before you begin your training, here are some important tips. Running is a great sport that can be a lot of
fun if done correctly, so use this check-list to get the most out of your program.
1. Always run in a safe, well-lit area where your parents, teacher, or coach can see you at all times.
2. Wear clothes and shoes that are comfortable, fit well and allow you to move freely.
3. Always do a warm-up and stretch before and after you run.
4. Exercise with friends and family to make it fun.
5. Eat healthy foods so you’ll have energy to run.
6. Drink plenty of water each day to keep your body hydrated.
7. Have fun and encourage others to do the same!
A Runner’s Checklist
Here is a list of things to help you start off on the right foot!
q
Proper running shoes and socks
q
A pair of shorts
q
Your favorite t-shirt
q
A pair of sweats to keep warm
q
Good friends to train with
q
A positive attitude
q
Get a family member to join you!
Visit: kidsrockseries.com for more online info
3
Training Tips and Secrets...shhhhh!)
Warm-Up
ABDOMINAL POSE
ARM CIRCLES
HIP CIRCLES
GLUTEUS MAXIMUS
& CALF POSE
HAMSTRING & HIP
FLEXAR POSE
SIDE BENDS
QUADRICEPS
POSE
ANKLE ROLL
TOE TOUCH
When your muscles are cold, they’re not at their best. Much like a piece of bubble gum (it takes a few minutes
of chewing before you can blow a great big bubble), muscles need a few minutes of activity to warm-up and
reach their full potential. Do an easy jog and some light stretching before you begin to run fast, jump high, or
play your favorite sport. Warming up your muscles helps them stretch farther with less chance of injury. This
extra stretch, just like a rubber band, helps your muscles create more power. Below are some of my favorite
stretches, but feel free to add ones you like, too!
Cool-Down
Follow your workout with another easy activity like walking and some light stretching. This will make you feel
better after your run and help you recover for the next day.
Rest and Recovery
Believe it or not, rest and recovery are a huge part of a good fitness program. When you exercise, your body
makes changes so that the next time you do the same activity, you can do it even better. However, your body
can only make these changes if you allow it to rest.
Getting enough rest means:
• Getting a good night sleep. Eight hours is good; nine hours is better.
• Including relaxing activities in your daily routine like reading and spending time with your family.
• Taking a nap if you’re feeling tired. That’s right... you earned it.
4
KiDS ROCK Training Guide and Activities Booklet
Suggested Training Schedule
Hey Kids, here is where the real fun begins. Here are some easy steps to start your training strong!
1. Easy Warm up. Remember to always start with an easy warm-up routine which can include jumping jacks, jump rope, light jog and dynamic stretching to loosen up the muscles.
2. Check out the 4 week Training program below. The important parts to a training program are progression
and always mix up the daily workouts. In the sample schedule, follow the colors to determine your workout each day/every week.
3. Don’t forget! Always make sure to cool down with stretching exercises post workout
(see page 4 for some great stretching tips!).
When training is done, you are ready for the final mile on the home stretch of the KiDS ROCK course!
Best of luck in your training and we will see you out there!
For beginner KiDS ROCK Runners, we recommend that you repeat the 4 week training program twice.
Warm-up routine:
Race day preparation:
Week #1 & #2 run an 4 minute warm-up
Week #3 & #4 run an 5 minute warm-up
Week #5 & #6 run an 6 minute warm-up
Week #7 & #8 run an 7 minute warm-up
•
•
2 days before race day = easy running for 4 minutes, race pace for 1 minute and finish with easy running for 5 minutes
1 day before race day = rest, no running at all
Sample workout:
•
•
•
•
•
Warm-up running routine for the day (4-7 minutes, see warm-up routine)
5 minutes of warm-up exercises
Choose color-coded workout
Cool down with 5 more minutes of exercises and/or walking
Get your teacher, coach or parent to initial check-box
Definition of running words:
• Easy Running = slow jog, conversational pace (you should be able to talk while you are running!)
• Race Pace = how fast you run in the KiDS ROCK finale!
• Fast Pace = somewhere in between your race pace and a sprint – but not all out - quick, light on your feet
running, but NOT running as fast as you can
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5
4 week training program:
Week 1:
q
q
q
q
Week 2:
Day 1: Yellow q
Day 2: Green q
Day 3: Yellow q
Day 4: Green q
Week 3:
q
q
q
q
q
Week 4:
Day 1: Yellow Day 2: Blue Day 3: Yellow Day 4: Green Day 5: Yellow q
q
q
q
q
6 week training program:
Week 1:
q
q
q
q
Week 2:
Day 1: Yellow q
Day 2: Yellow q
Day 3: Green q
Day 4: Yellow q
Week 3: Week 4:
Week 5: Week 6:
Week 3:
Week 5: Week 6:
q
q
q
q
q
Day 1: Green q
Day 2: Yellow q
Day 3: Blue q
Day 4: Yellow q
Day 5: Green q
q
q
q
q
q
Day 1: Blue q
Day 2: Yellow q
Day 3: Blue q
Day 4: Green q
Day 5: Yellow q
8 week training program:
Week 1:
q
q
q
q
Week 2:
Day 1: Yellow q
Day 2: Green q
Day 3: Yellow q
Day 4: Yellow q
q
q
q
q
q
Week 4:
Day 1: Blue q
Day 2: Yellow q
Day 3: Green q
Day 4: Yellow q
Day 5: Green q
q
q
q
q
q
Day 1: Blue q
Day 2: Yellow q
Day 3: Blue q
Day 4: Green q
Day 5: Blue q
Week 7: Week 8:
q
q
q
q
q
6
Day 1: Blue q
Day 2: Yellow q
Day 3: Green q
Day 4: Blue q
Day 5: Blue q
Stop by the Kids Fit Zone on
race day for fun kids activities
KiDS ROCK Training Guide and Activities Booklet
Yellow should be mellow.
Green is for go!
Blue is for reach for the sky!
Option #1Run race pace for 7 minutes and then run for 5 minutes very easy.
Option #2 Run a fast pace for 25-30 seconds, followed by easy running for 1 minute. Do this 4 times.
Finish with some easy running for 2 minutes.
Option #3 Let’s do a “KiDS Run-Walk” for 16 minutes today! A “KiDS Run-Walk” is when you run a fast pace
for 2 minutes and walk for 2 minutes. Repeat the “KiDS Run-Walk” 4 times.
Option #4 Run 7 minutes very easy, then run for 12 minutes at a fast pace, and then run for 7
minutes very, very easy again. for 2 minutes. Repeat the “KiDS Run-Walk 7 times.
Option #5 Run easy for 15 minutes.
Option #6 Run 10 steps fast pace, run 10 steps easy, run 20 steps fast pace, run 20 steps easy, run 30
steps fast pace, run 30 steps easy – then decrease your number of steps – run 20 steps
fast pace, run 20 steps easy, run 10 steps fast pace, run 10 steps easy.
Option #1 Run 9 minutes at race pace and then run for 10 minutes very easy.
Option #2 Run fast pace for 25-30 seconds, followed by easy running for 1 minute. Do this 5 times. Finish with some easy running for 2 minutes.
Option #3 Run for 8 minutes very easy, then run for 10 minutes at a fast pace, and then run for
5 minutes very easy again.
Option #4 Let’s do a “KiDS Run-Walk” for 24 minutes today! A “KiDS Run-Walk” is when you run a fast
pace for 2 minutes and walk for 2 minutes. Repeat the “KiDS Run-Walk” 6 times.
Option #5 Run 10 steps fast pace, run 10 steps easy, run 20 steps fast pace, run 20 steps easy, run 30
steps fast pace, run 30 steps easy, run 40 steps fast pace, run 40 steps easy - then decrease your number of steps – run 30 steps fast pace, run 30 steps easy, run 20 steps fast pace, run 20 steps easy, run 10 steps fast pace, run 10 steps easy.
Option #6 An organized and active practice or game of baseball or tee-ball.
Option #1 Option #2 Option #3 Option #4 Option #5
Option #6 Run for 12 minutes at race pace and then run for 12 minutes very, very easy.
Run fast pace for 25-30 seconds, followed by easy running for 1 minute. Do this 6 times.
Finish with easy running for 3 minutes.
Run for 12 minutes very easy, then run for 12 minutes at a fast pace, and then run for
5 minutes very easy again.
Let’s do a “KiDS Run-Walk” for 28 minutes today! A “KiDS Run-Walk” is when you run a fast pace for 2 minutes and walk for 2 minutes. Repeat the “KiDS Run-Walk” 7 times.
Run 10 steps fast pace, run 10 steps easy, run 20 steps fast pace, run 20 steps easy, run 30 steps fast pace, run 30 steps easy, run 40 steps fast pace, run 40 steps easy, run 50 steps fast pace, run 50 steps easy – then decrease your number of steps – run 40 steps fast pace, run 40 steps easy, run 30 steps fast pace, run 30 steps easy, run 20 steps fast pace, run 20 steps easy, run 10 steps fast pace, run 10 steps easy.
An organized and active practice or game of soccer, basketball, football or a swim meet or a
tennis match.
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7
Nutrition Tips and Healthy Eating
Hey, Kids! Looking for fuel-charged foods? Check out these tips. Did you know that the foods that you
eat turn into fuel for your body? This fuel is the energy that keeps you going. Think of a car. What do
you give a car to make it run? Gasoline! You’ve got to eat the right type of foods to give your body the
right type of fuel. So remember, if you want to run faster, the foods you eat can help you get there.
Nutrition Do’s:
• Start the day off with a wholesome
breakfast
• Drink water- lots of it.
• Try adding frozen fruit, like pineapple or strawberries, to water to give it a
fruity flavor.
• Eat fuel-filled snacks, like fruit or
almonds.
*Plan ahead. Have cup-up veggies on
hand to snack on.
Just for fun try out some of these ideas!
Breakfast
• 1 scrambled egg on a whole wheat muffin
• Add your favorite fruit on the side
Lunch
• Turkey sandwich on 100% whole wheat bread, loaded with your
favorite veggies
• 1 medium-sized fruit, like a pear or orange.
Snack
• 1 cupped handful of almonds and a small apple
• A small banana with 1 tablespoon of natural peanut butter
Dinner
• Yummy veggie tacos! Choose corn tortillas and add beans, avocado,
natural cheese and veggies.
Nutrition tips provided by:
8
KiDS ROCK Training Guide and Activities Booklet
Your FamilY Plate
INSTRUCTIONS:
Draw your favorite healthy family
choices in each section.
Go lean with protein.
Bake, broil or grill.
Choose beans/legumes.
AN
Vary your veggies.
Focus on fruits.
GG
IES
Learn more at:
ymca.net/healthy-family-home
Visit: kidsrockseries.com for more online info
Eat
Healthy
aim for whole grains.
try whole wheat.
Play
Every Day
Get
Together
Go
Outside
Sleep
Well
9
©2010 YMCA of the USA
D
VE
GR
ITS
AIN
SA
FRU
ND ST
ARCH
PROTEIN
Game:
Hydromax
INSTrUCTIONS: Once your family has agreed to try drinking more water and fewer sugar-sweetened beverages,
a great way to begin is to play a game with a fun outcome like a family outing or a special treat!
Play HydroMax at the dinner table each night of the week. Every family member can earn up to two points per
night: One point for each glass of water enjoyed, up to two. They can also lose points for the team by consuming sugar-sweetened beverages instead of (or in addition to) water.
At the end of the week, tally up everyone’s scores to see how you did!
PlayErS
Name
Name
Name
Name
Name
Sunday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
Monday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
Tuesday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
Wednesday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
Thursday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
Friday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
Saturday
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
+1
+1
-1
-1
SUBTOTalS
from both + and -
+
-
+
-
+
-
+
-
+
-
INDIVIDUal
TOTalS
FamIly
TOTal
add up the
individual totals
Learn more at:
ymca.net/healthy-family-home
10
÷
=
0 or less
1–5
6–10
11–14
yOUr
FamIly
SCOrE
divide by the number of players
Eat
Healthy
Play
Every Day
Get
Together
Try again
Could be better!
Pretty good!
Way to go! Treat yourself!
Go
Sleep
Outside
Well
KiDS ROCK Training Guide and Activities Booklet
©2010 YMCA of the USA
combine + and -
FUN FACTS:
The following section is full of great information to help you succeed. Check out these fun facts
and share the things you’ve learned with your family and friends!
The word “Marathon” came about because a soldier named Phidippides ran from a battlefield at the site of the town of Marathon, Greece to Athens, Greece in 490 B.C. to deliver the
message of “victory”!
The first organized marathon was run shortly before the 1896 Olympic Games. In fact, it was
the trial for the 1896 Greek Olympic Team to qualify for the first Olympic Marathon. The
winner of that first Olympic Marathon in 1896 was Spiridon Louis, a Greek postal worker
who finished the 24 mile course in 2:58:50. Soon after in 1897, the first marathon in the
United States was run in Boston.
The first time today’s 26.2 mile distance was officially used as the marathon distance was in
1908 at the Olympic Games in London. The distance was made slightly longer so it could begin at Windsor Castle in England and finish in front of the Royal Box so the King and Queen
could watch it! In 1921, 26.2 miles was adopted as the official marathon distance around the
world.
Not until the 1984 Olympic Games in Los Angeles, CA were women allowed to run in the
Olympic Marathon. (Well, It was about time!) American Joan Benoit won that first women’s
Olympic marathon running 2 hours 24 minutes - the equivilant of over 50 minutes faster
than Spiridon Louis! The marathon has come a long way in the last 112 years. We hope you’ll
be a big part of its future!
Crack the Secret Code
Use your detective skills and the code at the right to complete the sentences below:
For each line of the quiz, pictures should spell out the answer, with spaces below for children to write in the correct word. See example below.
Eat a
V A
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I
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1 . Eat more
T
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Code
of foods
,
and whole grains
2. Eat foods lower in solid
3. Get your
rich
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4. Be
Visit: kidsrockseries.com for more online info
11
MyPlate Crossword Puzzle
Use the words from MyPlate to help you complete this puzzle.
Across
1. Use the My
as a guide.
2. Apples, oranges, and bananas fit into this food group.
5. This sweet, smooth food comes in many different flavors
and is a great way to get calcium for your bones.
7.
are an orange vegetable.
8. Try fat-free or low
foods when you can.
9. Use whole-grain
for your sandwiches.
11. Cheddar, swiss, mozzarella, monterey jack are examples.
14. Fits into the grains group of MyPlate. Goes great with stir-fry.
to help you eat a variety of foods
15. MyPlate is a
for a healthy body.
.
17. Spaghetti is a type of
Down
1. Chicken and turkey are examples of
.
2. Eat a variety of
from all of the groups.
3. Broccoli and green beans are examples of a
.
4. These are a great source of protein and can be mixed with
cereal and dried fruit for an "on-the-go" snack.
6. Pinto, kidney, black, refried – there are lots of different kinds
and they can be eaten lots of different ways.
10. Vegetable or olive
are often used for cooking and
are part of a healthful diet.
11. This makes a quick and easy "ready-to-eat" breakfast with
fruit and milk.
12. You can hard-boil, scramble, fry, or poach these, or eat
?
them as an omelet. How do you like your
13. Salmon and trout are examples of
.
16. Lean
is an excellent source of protein, iron, and zinc.
1.
2.
4.
3.
6
5.
8.
7.
9.
10.
11.
12.
14.
13.
15.
16.
17.
MyPlate Maze
12
MyPlate for Kids.
Lead the pal from MyPlate through the maze
and help her find foods from each food group on the way to
KiDS ROCK Training Guide and Activities Booklet
1. FINISH
2. FUN
3. RACE
4. READY
5. RUNNING
6. SET
7. SHOES
8. SOCKS
9. START
10. TAPE
11. TRAINING
12. WATCH
1. FAN
2. FAST
3. HILLS
4. JOGGING
5. MARATHON
6. MEDAL
7. MILE
8. SPRINT
9. STRETCH
10. TEAM
11. TRACK
12. WALKING
13. WATER
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13
Good Luck From KiDS ROCK Friends
As I stood on the starting line of the 2008 Olympic Marathon in Beijing, China my mind was mulling over
one of the most important lessons I learned when I first started running at 13 years old: have fun. When I
was young my Dad always told me before my races that “if I wasn’t having fun it wasn’t worth running.”
I still think about his words when I start to put pressure on myself before races or in training. I have found
that I run my best when I am enjoying myself. I don’t run my best when I am comparing myself to other people, trying to push my body beyond its limit, or trying to run faster than I ever have before. I run my best and my fastest when I am having fun and focusing on what I am doing. So next time you are out on the starting line feeling nervous, remind yourself, “if it’s not fun, it’s not worth doing it.
Ryan Hall
Winner of 2008 U.S. Olympic Marathon Trials
Co-Founder, The Hall Steps Foundation
TheStepsFoundation.org
Being active is a great gift you can give yourself. You will not only make your body stronger, but you
will learn so much about yourself and make great friends. Starting to exercise at a young age gives you
a huge advantage over those who don’t. Enjoy the experience! You are starting a lifetime of fun!
Kara Goucher
U.S. Olympian and World Championship Bronze Medalist
“Dream big, work hard, and surround yourself with others who do the same. There is no luck in
distance running, it’s hard work, it’s getting out the door; like life, you get out what you put in.
Run after your dreams with confidence. Never, ever, ever, give up – believe and achieve.
--JC
Josh Cox
American Record Holder for 50m
14
Learn more about San
Antonio Sports and our vision
of healthy kids, places to play
and events that impact at
SanAntonioSports.org
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