Running with the family: How to get the kids race-ready and keep them safe
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CNA Lifestyle
Running with the family unit: How to get the kids race-fix and keep them safe
Always wondered what information technology takes to do those family runs? CNA Lifestyle checks in at the offset and finish lines for some expert tips.
(Photo: Pixabay/fishisdiane, Art: Clare Chan)
xxx Nov 2022 06:30AM (Updated: 03 Jul 2022 03:49PM)
If y'all haven't already noticed, sports events are what many families are signing up for these days. The proliferation of themed runs, family unit walks, stroller-pushing races and parent-and-child runs such as the Santa Run For Wishes, and Standard Chartered Singapore Marathon Kids Dash is a sign that more families want in on the action.
Fifty-fifty if yous're not keen to pant and sweat it out on an early Lord's day morning, consider the benefits. For i, it is a good way to spend quality fourth dimension together, and burn down off your rambunctious kids' energy (everyone will sleep soundly). It will be a squeamish change of scenery from the malls, Ikea, and indoor themed parks and experiential playgrounds where many Singaporean families coop themselves in.
Virtually importantly, you'll finally get the do you lot've been putting off and perhaps lose a kilo or two.
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GETTING STARTED
There is no hard-and-fast rule when it comes to the age for your child to start running, said Dr Andrew Gregory, an acquaintance professor of orthopaedics and paediatrics at Vanderbilt University School Of Medicine, in a U.S. News article.
A skillful idea is to permit your child cue you in. If Junior shows an interest in running, you could start by signing him upwardly for curt races, said Skye Donovan, a concrete therapist and acquaintance professor of physical therapy at Marymount University, in the same commodity. Short races are too a good way to ease yourself into the activity.
Above all, the emphasis should be on participation rather than winning.
Just as you wouldn't plunge caput-long into a 5km run without prior training, you lot shouldn't permit your children go into a run cold either – even if you lot're just in it for some family fun and not a podium finish. If the kids aren't prepared for the physicality of a race, they wouldn't be mentally ready to see it through, said Dr Jay-Lee Longbottom, Singapore Sports Medicine Middle's (SSMC) sports psychologist.
In that location are many preparation programmes available online. To get your little runner up to speed, Assoc Prof Donovan has some full general guidelines when training every bit a family unit: Take at least i solar day a calendar week off from sports, and only participate on 1 team at a time. And limit your child's hours of practise per week to less than his age.
Higher up all, the emphasis should exist on participation rather than winning, said Dr Leonard Lim, who is SSMC's sport and exercise medicine physician. If you meet that your child is withdrawn, not sleeping, is emotional, and avoids grooming or competing, these are signs that it might be too vigorous, cautioned Dr Longbottom.
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RUN INJURY FREE
Your family may exist gearing up for a run just information technology is also of import to do a variety of activities to avoid overuse injuries. "Children may be more prone to overuse injuries compared to adults every bit they are still growing, and their muscles and bones are yet developing," said Dr Lim. "These injuries occur when an activeness is repeated and so oftentimes that the body does non have enough time to heal during the periods of residuum in-between grooming sessions."
The injuries tin manifest themselves in different sites, including the upper limbs, heels, knees, ankles and feet. "They tin range from simple musculus strain to more than serious ones similar growth plate injuries or even stress fractures," said Dr Lim. If your kid complains of pain, it is essential that he has a period of rest from training. If the symptoms persist, you lot should seek medical attention sooner rather than later on, advised Dr Lim.
WHAT TO FEED JUNIOR
Your little athlete is going to need more calories than his estimator gaming peers. But simply how much more food should you give him? "Children are extremely practiced at regulating their own free energy requirements through hunger," said Huang Liyan, Sport Singapore's senior sport dietitian. "Children volition non intentionally let themselves go hungry and it is the parents' responsibility to offering healthy and nutritious foods to children."
A salubrious repast for children should include carbohydrates (wholemeal or whole-grain breadstuff, cereal, rice/noodles), lean protein (fish, poultry, meat, eggs and dairy), vitamins and minerals (colourful fruits and vegetables), said Huang.
Minerals such as calcium, iron and zinc are equally important as the primary nutrients.
Priscilla Li, dietitian from Changi Full general Hospital's Dietetic And Nutrient Services, suggested that "at least 50 per cent of their diet should be in the form of carbohydrates" to support growth and provide for extra training requirements. If that is not met during this period of growth, it can result in "short stature, delayed puberty, menstrual irregularities, poor bone wellness and increased incidence of injuries", she said.
Minerals such as calcium, atomic number 26 and zinc are as important as the main nutrients, said Li. "Calcium requirements are the highest during childhood and adolescence, where information technology is used to grow bone tissue and prevent stress fractures. Upwards to 90 per cent of peak bone mass is acquired past age 18 in girls and by age twenty in boys. The Recommended Daily Assart is 1,000mg daily."
Information technology is as well crucial to shore up your immune system earlier a mass run equally you and your child may be susceptible to catching a problems from the crowd, said Huang. To exercise that, brand sure you lot run across your daily required servings of fruits and vegetables for at least a week leading up to the event.
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Earlier A RACE
Information technology'south natural to feel excited the dark before the upshot, particularly if information technology's your family's first run together. "Prepare your children for the experience by telling them in advance what to expect, and to listen to their bodies if they don't feel well," said Huang.
To aid settle those collywobbles in the stomach, take your child's mind – and yours, too – off the race by doing quiet activities at home that aren't too stimulating. That means no figurer games. It likewise helps to go him into bed early on, said Dr Longbottom.
Huang, who is a mother, finds the checklist beneath useful for packing for a race the night before:
- Thermal bag with ice packs to proceed food and drinks cool
- Fruits such as assistant, apples, or stale fruit like raisins
- Shelf-stable drinks such every bit chocolate milk, yogurt drink, fruit drinks or sports drinks
- Plain water
- Snacks such as crackers, biscuits or plain popcorn
- Change of clothes, especially for your child
Aid your kid begin the race well hydrated, advised Huang. Let him drink according to his thirst in the morning when he wakes. "Parents can assess the hydration level through their children's urine color: Colourless or a very pale yellowish suggests good hydration, while a night yellow indicates dehydration," she said.
Don't forget to have breakfast before the race. Huang suggested carbohydrate-rich foods to superlative upward the glycogen that was used upwards during sleep. "A small-scale nutritious breakfast could include a peanut butter sandwich, a fruit salad with yogurt, or cereal with milk."
Diet and hydration aside, Dr Longbottom said that the most important thing parents can do is to send their children to the start line early on. "If there is one thing I see all the time that makes young athletes extra nervous, it is when parents have not dropped them off early enough to warm upwards. This is an important signal for parents to go along in mind."
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AFTER A RACE
Whether your child came in start, last or did not finish at all, you tin support him past keeping your feedback the same subsequently every race, advised Dr Longbottom. "A child does not perform poorly on purpose. Always say 'I honey watching you perform'," she said.
The other things your little trooper will demand is to cool down and get hydrated. "Small amounts of sports drink may be beneficial to children post-race, especially if they sweat a lot," said Huang, who added that the sodium may help the body to retain the fluids.
A kid does not perform poorly on purpose. Always say 'I love watching yous perform'.
Huang oftentimes brings with her a thermos with water ice and/or cold water to assistance her kid cool downwardly afterward a race. "Alternatively, parents may as well consider providing diluted juice to encourage fluid intake," she said. "Milk is proven to be an effective rehydration drink, providing fluid, carbohydrates, sodium and even protein. Chocolate milk may serve equally a tasty recovery treat to children."
If y'all're not sure of your family'south suitability to participate in a sports upshot or aren't certain how to train, do consult your dr. before signing up.
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Source: https://cnalifestyle.channelnewsasia.com/wellness/family-fun-run-train-prep-your-child-and-yourself-220131
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