Children are not "miniature adults" – A simple and yet often overlooked concept when it comes to training children. It is commonly observed that children are made to train with exactly the same programme designed for adults, which in reality, should never be.

It is recognized that children go through growth and developmental changes with the purpose of attaining adult status - physically and physiologically. Hence, it would imply that the functional development of children is very different from that of adults.

In order to understand children’s responses to exercise, it is crucial to have an appreciation of the functional development of a child from birth to maturity or young adulthood. With functional development, we refer to the following, to name a few:

• Circulatory and respiratory systems
• Cardiopulmonary system
• Brain development
• Neuromuscular development
• Morphology (muscle make-up and type)
• Physiology (delivery pathways and systems)
• Thermoregulation
• Strength and motor abilities
• Aerobic and anaerobic abilities

The timings and rates of the development of the different functional systems need to be carefully considered when designing a training programme for children. This is to prevent irreversible growth damage and impairment related to inappropriate training programmes and over-training of children.

Children enjoy games hence, the best way to get them started on an active and healthy lifestyle is to incorporate fun activities. Not only will the children have fun, it will also create some bonding moments between parent and child and have the parents exercising as well.

Below is week 1 of our 6 weeks training programme for parents to help assist their children in their training for the Cold Storage Kids Run on 22nd May 2011. Week 1 is about introducing children to the idea of running and teaching them to pace themselves. Parents are encouraged to take their children out to conduct the recommended exercise sessions below at least 2 to 3 times during week. Do seek your doctor’s approval for you and your child before the both of you commence any exercise programme.

2 to 4 years (800m)

• Go to a park near your home with your child
• Tell your child that the both of you will run from tree to tree (it can also be from lamp post to lamp post or trash bin to trash bin)
• When you reach from one tree to the next, tell your child that you will both rest by walking to the next tree
• Remind your child to run at a pace that will allow them to reach the objective
• Repeat the cycle for about 1 to 3minutes depending on the fitness of your child (your child would usually tell you when they are tired)
• After each 1 to 3 minutes intervals, have them take a 2 minutes break
• Increase the distance to every second or third tree when your child gets fitter or if your child is up to it
• Repeat 3 to 4 sets of the 1 to 3 minutes exercise cycles
• Make sure you 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
• Bring a watch which has a stopwatch function with you
• Tell your child that the both of you will running based on time
• You will both run for 15 to 30 seconds continuously and then rest by walking for 15 seconds
• Remind your child to run at a pace that allows them to keep moving for the entire run segment
• Repeat the 15 seconds run, 15 seconds walk (15-15) or 30 seconds run and 15 seconds walk (30-15) cycles for 1 to 3 minutes depending on your child’s fitness level (your child will tell you when he/she is tired)
• Take a 1-2 minutes break
• Repeat 3 to 5 sets of the 1 to 3 minutes exercise cycles
• As your child gets fitter, slowly increase the run time to about 45 seconds to 1 minute keeping the walk time to 15 seconds
• Make sure you 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
• Explain to your child that each round around the track is 400m. In order for them to complete their Cold Storage race, they are required to complete four rounds around the track
• Tell them you will both work together to have them complete the four rounds continuously in the weeks to come
• Divide the track into four 100m parts
• You will both run 100m continuously and then catch your breath for about 15 seconds before you run the next 100m
• Remind your child to run at a consistent pace that allows him/her to run continuously for the 100m
• Take a short 2 minutes break after your complete each round
• Repeat 3 to 4 sets of the 1 lap of 100m repeat exercise cycles
• Remember to 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
• Most child this age will be familiar with the 1.6km distance
• However, it does not mean that it will be easy for them
• Explain to your child that each round around the track is 400m and they are required to complete the distance equivalent to four rounds around the track for the Cold Storage Kids run
• Divide the track into two 200m parts
• You and your child will both run 200m continuously and then catch your breath for about 30 seconds before you run the next 200m.
• Remind your child to run at a consistent pace that allows him/her to run continuously for the 200m 
• Complete four repeats of 200m runs and take a short 2 to 3 minutes break
• Repeat 2 to 3 sets of the 2 laps 200m repeat exercise cycles
• Remember to stretch well with your child after the exercise session

Adults

• As most parents will be running with their children during the race. It will be great for parents to improve and enhance their own fitness and stamina too
• 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
• For a start, plan to exercise at least three times a week for about 20-30 minutes each time
• Begin with an easy jog lasting for about 1 to 5minutes and then take a brisk walk for 15 seconds to 1 minute
• Repeat the easy jog and brisk walk for the same duration as you did initially
• Repeat the easy jog and brisk walk intervals for a duration of 20 to 30mins
• Remember to stretch well after each exercise session

Keep a look out for Part Two next week!

Stay Active and Healthy!

Dr Tan Swee Kheng, PhD
Kinesiologist, Movement Specialist

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