As an adult, we sometimes find it difficult to perceive a given distance when it is verbalized to us. Imagine yourself being told of a 5km, 10km, 21km, or even 42km distance. The image of the distance can be difficult to envision or comprehend when you have not actually travelled or run the distance. At times the very mention of the respective distances can in itself be daunting.

Children experience the same perceptual challenge even with shorter distances. The difference between an adult and child's perception of time and space is relative. Hence, parents would often hear the constant remark of "Are we there yet?" after having told the child that they would have another 5-10 kilometer or 20 minutes of travelling before arriving at their destination. What may seem like a relatively short distance or time to an adult can seem like an 'eternity' to a child.

Hence, the idea of running 800 meters or 1.6 kilometers may sound like a relatively short distance to an adult. However, to a child it may seem and feel like a really long way to go. In addition, the physical capacity to complete the distance may require more endurance than a child would anticipate. Therefore, it is very important for the child to physically experience the given distance so as to be able to conceptualize the distance and be mentally prepared.

Week 3 is about introducing your child to the distance in which they will be participating for the Cold Storage Kids Run on 22nd May 2011. Parents are advised to incorporate Week 1 & 2's training with this week's. It is also recommended that parent and child exercises at least 2 to 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)

• Go to a park or track near your home with your child
• Make sure the park you go to has distance markers clearly indicated
• A running track is usually 400 meters per every lap/round
• Explain to your child that he/she will be trying to complete the distance he/she will be participating in for the race
• Tell your child that 800 meters is equivalent to two laps round the track or from one end of the park to the other
• Have your child jog or fast walk the 800 meters distance so long as they are moving continuously
• Remind your child to pace themselves and to start at a comfortable speed
• Incorporate a shorter or condensed version of Week 1 & 2's training; shorter distance and/or time
• Stretch well with your child after the exercise session

5 to 6 years (800m)

• Go to a park or running track near your home with your child
• Make sure the park you go to has distance markers clearly indicated
• A running track is usually 400 meters per every lap/round
• Explain to your child that he/she will be trying to complete the distance he/she will be participating in for the race
• Tell your child that 800 meters is equivalent to two laps round the track or from one end of the park to the other
• Have your child jog the entire 800 meters distance, if possible
• If your child needs to slow down to a walk it is fine as long as they keep moving to complete the distance
• Remind your child to pace themselves and to start at a comfortable speed
• Incorporate a shorter or condensed version of Week 1 & 2's training; shorter distance and/or time
• Stretch well with your child after the exercise session

7 to 8 years (1.6km)

• Bring your child to a running track near your home
• A running track is usually 400 meters per every lap/round
• Explain to your child that he/she will be trying to complete the distance he/she will be participating in for the race
• Tell your child that 1.6 kilometers is equivalent to four laps round the track
• Have your child jog the entire 1.6 kilometers distance, if possible
• If your child needs to slow down to a walk it is fine as long as they keep moving to complete the distance
• Remind your child to pace themselves and to start at a comfortable speed
• Incorporate a shorter or condensed version of Week 1 & 2's training; shorter distance and/or laps
• Stretch well with your child after the exercise session

9 to 12 years (1.6km)

• Bring your child to a running track near your home
• A running track is usually 400 meters per every lap/round
• Explain to your child that he/she will be trying to complete the distance he/she will be participating in for the race
• Tell your child that 1.6 kilometers is equivalent to four laps round the track
• Have your child jog the entire 1.6 kilometers distance, if possible
• If your child needs to slow down to a walk it is fine as long as they keep moving to complete the distance
• Remind your child to pace themselves and to start at a comfortable speed
• Incorporate a shorter or condensed version of Week 1 & 2's training; shorter distance and/or laps
• Stretch well with your child after the exercise session

Adults

• Parents are encouraged run along-side their children as they attempt their race distance
• Help your child to pace themselves appropriately
• 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
• Proceed with Week 1 & 2's training, focus on increasing your continuous jogging duration by one to three minutes
• Continue with your three times a week exercise routine of about 20-30 minutes each time
• Do stretch well after each exercise session

Have fun and enjoy your time with your child!
Stay Active and Healthy!

Dr Tan Swee Kheng, PhD
Kinesiologist, Movement Specialist

I AM Kids® by Fifth Ray
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