kos program guide

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2016 Kids of STEEL Program Guide


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Welcome to Kids of STEEL

Thank you for signing up your child for Kids of STEEL, a youth exercise and nutrition program from

Pittsburgh Three Rivers Marathon, Inc. (P3R). This manual will outline the program and provide

reliable information about physical activity and nutrition for your entire family.

Our staff is always here to answer any questions you may have. You can reach us by phone at

412-586-7785 or via email [email protected].

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 JonesYouth Program Manager Event and Program Dietitian Youth Outreach Coordinator

CHECK US OUT ONLINE

Web:ThePittsburghMarathon.com or p3r.org Facebook:facebook.com/dsgpm or facebook.com/p3revents

Twitter:twitter.com/pghmarathon or twitter.com/P3Revents Instagram:instagram.com/pghmarathon
mailto:[email protected]:[email protected]:[email protected]:[email protected]


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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.

WHAT YOU SHOULD WEAR

Athletic shorts made from a breathable fabric.

Athletic shirts made from a breathable fabric with long or

short sleeves, depending on the weather.

Running shoes and socks. Correct footwear is important.

Have a sporting goods store employee measure your

childs foot and recommend a shoe.

RUNNING TERMS

Easy Run

You should be able to talk to your friends without any problems.

Medium RunYou should not be able to talk to your friends, but not as fastas a hard run.

Hard RunYou should not be able to talk to your friends while running

and will be breathing hard.

#7 in action: Encourage others!


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NUTRITIONEating Healthy Is Not Complicated!

As a Kid of STEEL, we need to make sure that you are properly fueling your body. Just as a carcannot drive without gasoline, you cannot train well without proper food. The more nutritious the

food, the better you will feel.

Here are a few tips to help you eat right:

1. Eat a balanced, varied, and moderate diet including all 5 food groups.2. Include cup to 1 cup of fruit and vegetables with each meal.3. Drink water before, during, and after activity and throughout the day.4. Carry a reusable water bottle to help you drink more water.5. Make half of your grain choices 100% whole grain options.6. Make some of your protein and dairy choices less-fat options.7. Choose healthy snacks such as cheese sticks, fruit, nuts, whole grain

crackers, etc.8. Make sure you eat breakfast, lunch, and dinner.

The Kids of STEEL nutrition team has created a collection of useful nutrition education materials that

will be shared in upcoming KOS e-newsletters. Stay tuned for more useful information.

Check out two of our favorite websites,choosemyplate.gov andfruitsandveggiesmorematters.org .

TASTE THE RAINBOW GAMETheres Nothing Wrong with a Little Competition!

Encourage your whole family to eat different colors of fruits, vegetables and beans. Before you startthe game, each person chooses what they get if they win the competition. Keep track of how many

different colorful fruits, vegetables and beans each family member eats in one week. The person whotasted the most foods in all the different colors wins.

Mon Tues Wed Thurs Fri Sat Sun

Red

Orange

Yellow

Green

Blue/Purple

White

Brown
http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.fruitsandveggiesmorematters.org/http://www.fruitsandveggiesmorematters.org/http://www.fruitsandveggiesmorematters.org/http://www.choosemyplate.gov/http://www.fruitsandveggiesmorematters.org/http://www.choosemyplate.gov/


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KIDS OF STEEL TRAINING PLANChoose the training plan thats right for your child

BEFORE YOU START TRAINING

Although moderate physical activity is safe for most people, health experts suggest that you talk to

your childs doctorbefore you start an exercise program if he/she have any underlying health issues.

If your child has a food allergy to any of the suggested nutrition goals, feel free to try somethingdifferent. Our training guides as just thatguides. We want you to make this program fit your childslifestyle.

Most of allhave fun! Make this the start of a new health journey for yourchild and your family. Itall starts with that first step.

TODDLER TROT PLAN

Appropriate for ages 2-5.

Master 26 motor skills todevelop confidence.

Try new fruits, vegetables andbeans in a variety of colors.

Optional race at either theToddler Trot (100 meters) orToyota of Pittsburgh KidsMarathon (1-mile run).

KIDS MARATHON PLAN

Appropriate for ages 5-12.

Earn miles to run the equivalentof a marathon (26.2 miles)through a variety of activity.

Try 26 new fruits, vegetables,beans and nuts.

Optional race at the Toyota ofPittsburgh Kids Marathon(1-mile run).

5K PLAN

Appropriate for ages 10 and up.

Build stamina to run a 5K race(3.1 miles) during an 8-weektraining plan.

Check off nutrition goals.

Optional final race at the UPMCHealth Plan/UPMC SportsMedicine Pittsburgh 5K Run.

ALL PLANS ARE PART OF THE KIDS OF STEEL PROGRAM


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PRESCHOOL TRAINING LOGPage 1 of 2

Childs Name: ______________________________________

Childs Age on Race Day: _____________________________

Physical Activity/Motor Skill DevelopmentTo complete your childsmarathon of 26 different motorskills, check off each skills 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 and smile!

Turn in the 2-page, completed training log to the Kids of STEEL tent in Point Start Park on

Saturday, April 30 to receive your childs finisher prize.

Ball Skills(catching, throw ing, kicking,

str ik ing, underarm rol l , str ik ing)

Kick a ball forward

Pedal a tricycle

Pump legs to move a

swing

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

Locomotor Skills(running, jumping, hopping,

c l imbing , skipping, leaping)

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

Balance Skills(body remains in place, but moves

around h orizontal and vert ical axes)

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 posewith one legstraight, place opposite foot

on the straight leg above or

below the knee. Hole 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


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PRESCHOOL TRAINING LOGPage 2 of 2

Childs Name: ______________________________________

Childs Age on Race Day: _____________________________

Nutrition/Taste the Rainbowhelp 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 theyate. Let them choose a bonus 26 thfood they want to try. Always be present when your chi ld is trying

somethi ng new for the fi rst time in case they have an all ergic reaction.

Turn in the 2-page, completed training log to the Kids of STEEL tent in Point Start Park on

Saturday, April 30 to receive your childs finisher prize.

ORANGE/YELLOW FOODS(ex. orang e pepper, squash, banana)

_______________________

_______________________

_______________________

_______________________

_______________________

RED FOODS(ex. radish, strawberry, red kidney beans)

_______________________

_______________________

_______________________

_______________________

_______________________

GREEN FOODS(ex. spin ach, green lentils, lettuce)

_______________________ _______________________

_______________________

_______________________

_______________________

BLUE/PURPLE FOODS(ex. eggplan t, blueb erries, purple grapes)

_______________________

_______________________

_______________________

_______________________

_______________________

WHITE/BROWN FOODS(ex. onions, mush rooms , navy beans)

_______________________

_______________________

_______________________

_______________________

_______________________

BONUS FOOD

BONUS FOOD

__________________________

COLOR

__________________________


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KIDS MARATHON TRAINING LOG - Page 1 of 1

Name: _________________________________ Age on Race Day: _________________________

School/School District or Organization: __________________________________________________

PHYSICAL ACTIVITY LOG NUTRITION ACTIVITY LOG

Date Miles Type of activity What newfood didyou try?

Did you like it ordislike it?

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

TOTAL MILES


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KIDS MARATHON TRAINING PLANEARNING MILES WITH LOTS OF SMILES!

While the easiest way to earn a mile is to run or walk a mile, your child can do any type of exercise toearn miles. Every 15-20 minutes of exercise counts as a mile.

Mix up the type of exercise your child engages in to strengthen various parts of the body and to avoidboredom. Below are just a few suggestions and the type of exercise they accomplish. Check out awide-ranging list of activities at presidentschallenge.org/challenge/activities.shtml

TRY ITYOU MAY LIKE IT!Did you know it may take 10-15 tries before your palate will accept a new food? Its ok if your childdoesnt like a food the first time they try it. Keep offering it to them and eventually they may like it.Tell them about foods you didnt like as a childthat you eat now as an adult.

During the training period, your child should try 26 new fruits, vegetables, beans or nuts. Mark each

new food down on the list. Ask your child if it was something they liked or disliked. Its ok if theywrite dislikeon the training log. The point is to get them to try something new. Always be present

when your chil d is trying something for the f ir st time in case they have an allergic reaction.

TURNING IN A TRAINING LOGIf your child belongs to a Kids of STEEL site and you arent coming to a raceon April 30, 2016:

Turn the completed log in to your site coordinator for your finisher prize at the end of April.

If your child belongs to a Kids of STEEL site and you are coming to a race on April 30, 2016:

Turn in the completed log at the Kids of STEEL tent in Point State Park

If your child doesnt belongto a Kids of STEEL site and is coming to a race on April 30, 2016:


Aerobic(gets your heart pump ing

and may make you sw eat)

Bicycling

Dancing

Hiking

Hockey

Lacrosse

Rowing

Running/walking

Sledding

Snowboarding

Soccer

Tag

Tennis

Wrestling

Bone Strengthening(helps your bon es grow and

keeps them strong)

Aerobics

Baseball

Basketball

Cheerleading

Dancing

Football

Gymnastics

Hiking/backpacking

Racquetball

Running/walking

Soccer

Softball

Tennis

Volleyball

Stretches(makes muscles more

f lexib le and helps you reach)

Dance

Gymnastics

Martial Arts

Pilates

Stretching

Tai Chi

Walking

Yoga

Muscle Strengthening( these act iv i t ies aim to make

you stronger)

Bicycling

Cheerleading

Climbing

Golf

Gymnastics

Pilates

Skiing

Snow shoveling

Snowball fights

Swimming

Weigh training

Yard work

Yoga


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5K TRAINING LOG

Childs Name: _________________________________ Childs Age on Race Day: ______________

School/School District or Organization: __________________________________________________

Week Mon. Tues. Wed. Thurs. Fri. Initials

Week 1 Run mile

walk/jog1 mile

walk/jog mile

walk/jog mile

walk/jog mile

walk/jog

Nutrition Goals

Week 2 Run mile

walk/jog1 mile

walk/jog mile

walk/jog mile

walk/jog mile

walk/jog

Nutrition Goals

Week 3 Run mile jog mile jog mile jogwith strides mile jog mile jog

Nutrition Goals

Week 4 Run mile

walk/jog1 mile

walk/jog off mile jogwith strides 1 mile jog

Nutrition Goals

Week 5 Run mile jog1 mile jogworkout off

mile jogwith strides 2 mile jog

Nutrition Goals

Week 6 Run mile jog1 mile jogworkout off

mile jogwith strides 2.5 mile jog

Nutrition Goals

Week 7 Run mile jog1 mile jogworkout off off 3 mile jog

Nutrition Goals

Week 8 Run mile jog1 mile jogworkout off mi 1.00 3.5 mile jog

Nutrition Goals

Week 9 Run off2 mile jogworkout off off 4 mile jog

Nutrition Goals

Week 10 Run off2 mile jogworkout off mile jog 4 mile jog

Nutrition Goals

Week 11 Run off 2 mile jogw/strides off mile jog 3 mile jog

Nutrition Goals

Week 12 Run 1 mile jog1 mile jogw/strides off mile jog mile jog

Nutrition Goals

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SEE 5K TRAINING PLAN FOR EXPLANATIONS AND SUBMITTION INFO.


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5K TRAINING PLAN

RUNNINGOur training plan can be used by kids and adults. Every run should be at your own pace with stretching

before and after running. Have an adult initial your plan at the end of each week. By week 12, youll beready for the UPMC Health Plan/UPMC Sports Medicine 5K.

Striding:A stride is a comfortable extension of the legs within proper running form each step,not too far or too close to the body. Strides are faster than jogging pace and less active thansprinting. A stride can be considered medium effort, not all-out too fast. Strides should be donefor 100 meters.

Workouts: Workouts consist of push-ups, sit-ups and body weight squats. Do 3 sets of 10repetitions each (10 push-ups, sit-ups, squats, repeat 2 times).

NUTRITIONWe set 5 weekly nutrition goals to try over the course of your training plan. Aim to get 3 or more

goals accomplished each week. Check off your goals in the box when you complete them.

MEATLESSMONDAY

TASTYTUESDAY

WATERWEDNESDAY

TO-GOTHURSDAY

FUNFRIDAY

GOAL:

Consume protein

today through a

variety of nuts,

beans, and legumes.

GOAL:

Help your parent /

guardian prepare

one meal today.

GOAL:

Swap out sugar-

sweetened

beverages, such as

juice or soda for

water.

GOAL:

Pack a lunch made

of all 5 food groups

with half of your

lunch being fruit

and vegetable.

GOAL:

Try a new healthy

food or meal with

family and friends.

WHY:Going meatless for

the day teaches you

variety within the

protein food

group.

WHY:Cooking is a

valuable life skill.

WHY:Limiting

calorically-dense

drink will help your

body and teeth.

Water is necessary

for every body

function.

WHY:Packing well-

balanced meals is

another valuable life

skill, and it will

save you money!

WHY:Variety is the spice

of life! You never

know what you

might like until you

try it.

TURNING IN A TRAINING LOG

If your child belongs to a Kids of STEEL site and you arent coming to a raceon April 30, 2016:Turn the completed log in to your site coordinator for your finisher prize at the end of April.

If your child belongs to a Kids of STEEL site and you are coming to a race on April 30, 2016:


If your child doesnt belongto a Kids of STEEL site and is coming to a race on April 30, 2016:


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One more thingGood advice for beginning runnersand life in general.

"I love running for the fact that it has given me an outstanding

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 would not have given myself the chance tofinish my best race. Always give yourself a chance. Even if the chances

look slim, you just might reach your goal. Never give up on your

dreams!

Clara Santucci2014 and 2015 Pittsburgh Marathon Female Champion

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https://www.goodreads.com/work/quotes/2125304https://www.goodreads.com/author/show/61105.Dr_Seuss

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