Practice refers to the repetition of a skill over time which in turn, leads to better retention of that skill. For our purpose, we are referring to the skill of running. Conscious efforts are required for the practicing of the correct running form and posture to avoid having the wrong form and posture committed to 'muscular memory'. As the saying goes, "Perfect practice makes perfect".

Do you remember when you were a child having to study for examinations at school? One of the most common ways to commit any of the learning to memory is through practice. You will either practice solving mathematics problems over and over or practice by completing many past examination papers or worksheets. Hence, the same amount of practice is also required for running.

It would usually take about 3 to 4 weeks of constant daily practice to successfully commit a given skill or habit to memory. Hence, if the practice is not done daily, it will take a longer duration to accomplish the same results.

How do you ensure that you and your child are practicing the skill of running successfully?

• We have provided you and your child with the necessary drills and training to engage in (Weeks 1 to 3). That is,:
  
  • Understanding the physical responses of children during physical activity or exercise;
  • The proper running form & posture; and
  • Introducing your child to the distance they are participating in.
• We have also provided you and your child with information to:
  
  • Engage you and your child with physical activity or exercise on a regular exercise routine for at least 3 times a week;
  • A check list for proper running form and posture that you and your child should be executing when running; and
  • Accomplish the actual running distance you and/or your child will be participating in for the Cold Storage Kids Run.
• We have also provided parents with training programmes that are flexible to give parents room to adjust the training accordingly for their children depending on the different levels of ability and fitness.

We all recognize that practice does make permanent. Hence, it is crucial that any new learning is practiced correctly from the very beginning. During the early phases of practice, guided practice is essential before independent practice can suffice, particularly, more so for children.

Week 4 emphasizes on the need for practice and consolidating the information shared in Weeks 1 to 3. A regular exercise routine will provide repeated opportunities for you and your child to engage in proper training for The Cold Storage Kids Run as well as to make active and healthy living a habitual lifestyle. Parents are advised to practice Week 1 to 3's training this week. 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)

• Go to a park or track near your home with your child
• Practice the proper running form and posture as listed in Week 2
• Combine the training in Week 1 to 3 accordingly with the objective of jogging or fast walking the whole distance of 800m at one go
• Remind your child to run at a comfortable speed from the start
• 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
• Practice the proper running form and posture as listed in Week 2
• Combine the training in Week 1 to 3 accordingly with the objective of jogging the whole distance of 800m at one go
• Remind your child to run at a comfortable speed from the start
• 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
• Practice the proper running form and posture as listed in Week 2
• Combine the training in Week 1 to 3 accordingly with the objective of jogging or fast walking the whole distance of 1.6 km at one go
• Remind your child to run at a comfortable speed from the start
• Stretch well with your child after the exercise session

9 to 12 years (1.6km)

• Practice the proper running form and posture as listed in Week 2
• Combine the training in Week 1 to 3 accordingly with the objective of jogging or fast walking the whole distance of 1.6 km at one go
• Remind your child to run at a comfortable speed from the start
• 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 10 minutes or more for at 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 practicing!
Stay Active and Healthy!

Dr Tan Swee Kheng, PhD
Kinesiologist, Movement Specialist

I AM Kids® by Fifth Ray

FIFTH RAY INTEGRATED ACTIVITIES PTE LTD
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