This week is the last week before the BIG day for all your children. The Cold Storage Kids Run is this Sunday, 22nd May 2011. The race pack collection for your children was just over the weekend. Hence, the anticipation and curiosity would be at a high for many children. Race day will be a very exciting day for all children, particularly if this is the first time they are participating in the race. The anxiety can be more for those children who have put in the time over the last few weeks to train for the event.

Training for a running race is very unlike studying for an examination. With examinations, you can probably cram in some last minute facts a week or even days before the day. However, for any physical races, you cannot and should not cram any last minute training. To cram any form of physical training within a short span of time will definitely increase the risk of unnecessary injuries, overtraining and fatigue for children and adults alike.

If you and your child have been following our training plan over the last 5 weeks, then you are adequately prepared for the race. Below is a checklist of things to do and bring for race day:

1. Parents please read through the race information booklet in your child’s race pack to know your child’s start time for their event and where the start line is.
2. Together with your child, lay out their race day attire and items on Saturday afternoon or evening. All attire must be worn and tried, nothing new for race day.
   1. Running shirt and shorts;
   2. Running socks and shoes;
   3. Race bib tagged on to the front of the running shirt;
   4. Bottle of water or hydration fluids (non-carbonated). This is for hydration from home to the start line, if necessary;
   5. Sun-block; and
   6. Cap or visor.
3. Parents will have to plan backwards staring with the night before the race:
   1. Make sure your child does not have too active a day on Saturday and for them to stay out from the sun as much as possible.
   2. Ensure that your child is well hydrated throughout the day.
   3. Have a good dinner with mainly carbohydrates and vegetables with minimal amounts of meat.
   4. Make sure your child has an early night on Saturday. They should be in bed between 7pm to 9pm latest, depending on the age group.
   5. Have your child wake up about 2-1.5 hours before their race event starts.
   6. Do plan for extra time if you know that your child takes a while to get going in the morning. This will save you and your child unnecessary angst.
   7. Plan for your child to have breakfast at least 1.5 hours before the start of their event.
      1. Remember to give your child a light breakfast consisting of juice like grape juice (which is non-acidic) and toast with jam or a cereal bar (no chocolate or yoghurt coating);
      2. Avoid any dairy products such as milk, yoghurt, or milo, and breakfast meats like ham and sausages. These foods are difficult to digest and can cause your child to feel ill or throw up as they try to run fast for their race.
   8. Plan to arrive at the race site an hour before your child’s event.
   9. This is to give you enough time to find a parking lot and your child adequate time to go to the toilet, if needed, and walk to the start line.
4. Relax, have fun and enjoy the race with your child and family!

Week 6 shares the importance of race preparation and the checklist to parents. It is recommended that parents and child exercises at least 2 times this week. Do seek your doctor’s approval for you and your child before you commence any exercise programme.

2 to 4 years (800m)

• Continue with the mental preparation as stated last week and go through the events/steps of the day beginning with waking up from bed about 2 to 3 times during the week, especially on Saturday
• During the week, do a proper warm up by jogging about 3 minutes followed by stretches
• Have your child attempt the race distance at least once or twice during the week with a day’s rest between
• Again 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
• Avoid any strenuous physical activity from Friday onwards

5 to 6 years (800m)

• Continue with the mental preparation as stated last week and go through the events/steps of the day beginning with waking up from bed about 2 to 3 times during the week, especially on Saturday
• During the week, do a proper warm up by jogging about 5 minutes and followed by stretching
• Have your child attempt the race distance at least twice during the week with a day’s rest between
• Again 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
• Avoid any strenuous physical activity from Friday onwards

7 to 8 years (1.6km)

• Continue with the mental preparation as stated last week and go through the events/steps of the day beginning with waking up from bed about 2 to 3 times during the week, especially on Saturday
• During the week, do a proper warm up by jogging about 5 minutes and followed by stretching
• Have your child attempt the race distance at least twice during the week with a day’s rest between
• Again 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
• Avoid any strenuous physical activity from Friday onwards

9 to 12 years (1.6km)

• Continue with the mental preparation as stated last week and go through the events/steps of the day beginning with waking up from bed about 2 to 3 times during the week, especially on Saturday
• During the week, do a proper warm up by jogging about 5 minutes and followed by stretching
• Have your child attempt the race distance at least twice during the week with a day’s rest between
• Again 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
• Avoid any strenuous physical activity from Friday onwards

Adults

• Parents are encouraged to run along-side their children as they practice their race distance
• Remind your child to pace themselves appropriately. They should have a good feel of their pace by now. Quicken the pace if you feel that they are capable of running slightly faster for the given 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 20 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 and a wonderful race!
Stay Active and Healthy!

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

I AM Kids® by Fifth Ray

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