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RIVER CITY KIDS |
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Kids Series Party Jan 8. click for details
With a mission of promoting health and fitness, the River City Runners and Walkers Club proudly presents the 2011 River City Kids Running Series. There are TEN kid’s races in the series this year! We invite all kids age 11 and under to participate and ENTRY IS FREE!
All participants will receive a free race packet which will be available at the first kids race, The Vienna River Road Race, on April 16. The packet will include a race calendar, series t-shirt and an iron-on patch to be applied to the shirt for completing the race. A patch will be given at each series race to iron on and proudly display on your child’s series t-shirt. Since we do rely on sponsors to fund the stars and t-shirts, we cannot guarantee them to all participants. Priority is given to pre-registrants.
Kids who run in at least 5 of the races will receive a special plaque which will be awarded at the END OF THE SERIES RIVER CITY KIDS PARTY to be held at the Parkersburg YMCA. We will announce the date later.
Race packets will be available at each race of the series. A registration form must be filled out for each child at every race. Please allow enough time for the registration process! Each kids series race will start immediately following the adult race (approximately 1 hr after the adult race start time). Race applications will be available at each of the series races and most applications will be available on line at www.rivercityrunners.com. Pre-registration is encouraged however race-day registration is available from 7am –8:45am for 8am race start times and from 1-2:45pm for the Mother’s Day and Tony Cottrell races.
PLEASE MAKE SURE THAT YOU FILL OUT A REGISTRATION FORM FOR YOUR CHILD PRIOR TO EACH SERIES RACE! This is our only way of tracking their race participation.
Additional Races available to RIVER CITY KIDS:
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Marietta Times Y5 Race. May 8. Devola, Ohio. Kids race start time 8am. All ages race together. 1 mile race option available for those who want the challenge!
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Run for the Roar 5K. July 9. Marietta, Ohio. Kids race start time 8:45am. All ages race together. 1 mile race option available too (8am start)!
NEW THIS YEAR… The River City Runners and Walkers Club will be including a “Kids Corner” to their bimonthly newsletter. To register as a member of the club and receive the newsletter, please visit rivercityrunnersandwalkers.com.
WE ARE LOOKING FORWARD TO SEEING YOU AT THE RACES!!!!
Contact: Amy Eddy 304-488-1656 or amyeddy222@hotmail.com
Dean Banziger 304-488-6636 or dean.banziger@highmark.com
Sponsored by: Highmark BCBS West Virginia
River City Runners and Walkers Club
*For all races except the News & Sentinel Kids Race, kids races will start immediately following the adult race (approx 1 hr from listed start time). Please allow enough time for the registration process as well as time for your child to warm up!
Racing distances according to age:
3 & under…………….50 meters
4 & 5…………………….100 meters
6 & 7…………………….200 meters
8 – 10……………………400 meters
Training tips:
Ages up to 4: Have fun! At this age, there is no need to have a structured running program. Be sure your child has plenty of age appropriate physical activity such as access to play grounds, balls, bouncy toys, doll strollers or small carts to push. As with all kids, keep exercise fun so that they will learn to love it as they get older.
Ages 5-9: Again keep it fun. At this age the government recommended exercise time is 60 minutes a day. This includes just about all playing outside from tag, to playing on a play ground, to bike riding. On bad weather days, some video games such as Wii sports and Dance Dance Revolution will require that you stay on your feet and keep moving! At this age, children can begin to train for the mile races. Take them to a local track or the city park, encourage them to take walk breaks when they get tired.
Ages 10-11: Guess what? Keep it fun. As long as the kids enjoy it, they are old enough to handle a more regular training program. Try the 1:1 program 3 to 4 times per week for beginning runners. This means running for a minute and walk for a minute. As their conditioning improves, increase the running time and decrease the walking time, say 2:1 minutes, 3:1 minutes, and finally 4:1 minutes. Try not to increase the total distance by more than 10% per week and avoid increasing the training intervals any sooner than once a week.
General tips for helping your young runner:
1.
Be a good role model
2.
Don’t overtrain or overrace them
3.
Proper running shoes
4.
Warm up THEN stretch
NUTRITIONAL TIPS by Yvonne Gilders, Reg. Dietician (and awesome runner!)
Exercise is great for your body whether you are training for a team sport, special event or just for fun. Whatever the activity, to perform at your best you need the right fuel. Our bodies get energy from the foods we eat. Food also gives our bodies building materials, help repair it and keep it strong.
Carbohydrates in food are what the body prefers to use as energy. Carbohydrate is found in bread, pasta, rice, cereal, grains, beans, mild, starchy vegetables, fruit, sugar and sugary foods. Eating a variety of carbohydrate foods, half of which are whole grains, will provide the body with other nutrients it needs like vitamins, minerals and fiber. Although sugar will give you energy, it does not have much else to provide the body. Eating too many sugary foods will “crowd out” other foods that give the body what it needs.
Protein in our diet helps build and maintain muscle. The main source of protein is meat. Some non-meat sources include: dairy products, beans, nuts, soy and peanut butter.
Fats are not all bad. Fat is higher in energy per gram than carbohydrate and protein. It is a good energy source when carbohydrate stores get low. Healthier fats can be found in nuts, canola oil, olive oil, and fish. Everyone needs some fat to stay healthy. The body needs fat in order to use certain important vitamins.
Vitamins and minerals are needed for the body to use the food we eat for energy and work well. Two really important minerals for athletes are iron and calcium. Iron carries oxygen to tissues. Calcium builds strong bones. Iron is highest in meats but can also be found in spinach, beans, prunes, raisins and fortified cereals. Good sources of calcium are dairy products and green leafy vegetables.
Staying hydrated by drinking enough fluid is also important during exercise. Special sport drinks are usually not necessary for young athletes and provide empty calories from sugar. Sport drinks are convenient, but 100% orange juice with a salty snack or even a cup of mild after exercise will give the body fluid it needs, any minerals lost in sweat plus other important vitamins and minerals.
Eating a well balanced diet of protein, fat, whole grains and a variety of colorful fruits and vegetables will help keep your body healthy and strong to perform at its best!
For More information: http://www.mypyramid.gov/