Help your child to go the distance by combining the physical preparation we have shared so far with some mental rehearsal to get him/her ready for their big race day. Mental preparation is as important as the physical preparation. Engaging your child in some form of mental rehearsal will definitely calm their nerves on race day and allow him/her to perform to the best of their ability.

The mental rehearsal will prepare your child to anticipate what is to be expected on race day. No matter how physically ready your child might be, he/she can still be daunted and overwhelmed by the crowd and atmosphere. Your child must realize that there will be thousands of children with their parents who will also be running in the race. It will no longer be like the training sessions you have done together where it was just you and him/her.

Have your child be involved when you try to create the anticipated atmosphere on race day. Help your child create or have some concept of the following:

• What would the race atmosphere be like on race day?
  • Create a carnival like imagery for your child. One filled with flags, banners, balloons, etc. The different sights, colours and sounds.
• Explain to your child that there will be thousands of people, adults and children, present on race day.
  • Find pictures that would allow your child to better grasp the concept of thousands of people in a given area.
• Describe the race route to your child.
  • Prepare them that there will many children and in a few races parents as well, running along-side them.
  • They are to follow the route marked out from start to finish. Ask them to see themselves in their mind, running the route and in exactly the same way they have with you in the last few weeks.

To further prepare your child for the race mentally, combine the physical and mental rehearsal together. During one of your training sessions this week, have your child imagine the sights and sounds in their mind and at the same time, run the race distance. Time your child as it is the race and ask him/her to complete the distance as best as they can in one attempt. Remind them to pace themselves accordingly and put into practice everything he/she has practiced over the last few weeks.

Week 5 emphasizes on the importance of mental and physical preparation for a race. There are only two more weeks to race day. Mentally preparing your child now will give them the time to ‘digest’ the events on race day and help them cope with it better. Parents are advised to continue with the training stated in Week 4 with the inclusion of one race rehearsal session, as stated below. It is recommended that parents and child exercises at least 3 times during the week. Do seek your doctor’s approval for you and your child before you commence any exercise programme.

2 to 4 years (800m)

• At home, go through with the mental preparation as stated above at least 2 to 3 times during the week
• Have your child visualize the atmosphere described during your mental preparation at home before heading out to the park or running track
• Do a proper warm up by jogging about 3 minutes and stretching first
• Encourage your child and cheer him/her on as they run as best as they can
• Complete the race distance in one attempt
• Time their performance and remember the time
• They can attempt the race rehearsal session twice during the week and see if they have improved their run times
• Do remind your child to run at a comfortable speed from the start even though you are timing them
• Stretch well with your child after the exercise session

5 to 6 years (800m)

• At home, go through with the mental preparation as stated above at least 2 to 3 times during the week
• Have your child visualize the atmosphere described during your mental preparation at home before heading out to the park or running track
• Have your child visualize the atmosphere described during your mental preparation at home before heading out to the park or running track
• Do a proper warm up by jogging about 3-5 minutes and stretching first
• Encourage your child and cheer him/her on as they run as best as they can
• Complete the race distance in one attempt
• Time their performance and remember the time
• They can attempt the race rehearsal session twice during the week and see if they have improved their run times
• Do remind your child to run at a comfortable speed from the start even though you are timing them
• Stretch well with your child after the exercise session

7 to 8 years (1.6km)

• At home, go through with the mental preparation as stated above at least 2 to 3 times during the week
• Have your child visualize the atmosphere described during your mental preparation at home before heading out to the park or running track
• Have your child visualize the atmosphere described during your mental preparation at home before heading out to the park or running track
• Do a proper warm up by jogging about 400-800 meters and stretching first
• Encourage your child and cheer him/her on as they run as best as they can
• Complete the race distance in one attempt
• Time their performance and remember the time
• They can attempt the race rehearsal session twice during the week and see if they have improved their run times
• Do remind your child to run at a comfortable speed from the start even though you are timing them
• Stretch well with your child after the exercise session
  9 to 12 years (1.6km)
• At home, go through with the mental preparation as stated above at least 2 to 3 times during the week
• Have your child visualize the atmosphere described during your mental preparation at home before heading out to the park or running track
• Do a proper warm up by jogging about 400-800 meter and stretching first
• Encourage your child and cheer him/her on as they run as best as they can
• Complete the race distance in one attempt, jogging/running the whole way if possible
• Time their performance and remember the time
• They can attempt the race rehearsal session twice during the week and see if they have improved their run times
• Do remind your child to run at a comfortable speed from the start even though you are timing them
• Stretch well with your child after the exercise session

Adults

• Parents are encouraged to run along-side their children as they complete their race distance at one go
• Help your child to pace themselves appropriately. Quicken the pace if you feel that they are capable of running slightly faster for the given distance
• Tell your child to run with you so as not to start out too fast so as to be able to jog or run continuously the entire distance
• Do seek your doctor’s approval if you have not engaged in any form of physical activity in recent years before you commence on any exercise routine
• Focus on jogging continuously for about 15 minutes or more of exercise duration
• Keep up with your three times a week exercise routine of about 30 to 45 minutes each time
• Do stretch well after each exercise session

Have fun visualizing!
Stay Active and Healthy!

Dr Tan Swee Kheng, PhD
Kinesiologist, Movement Specialist
Programme Director

I AM Kids® by Fifth Ray

FIFTH RAY INTEGRATED ACTIVITIES PTE LTD
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