2016 Kids of STEEL Program Guide

Welcome to Kids of STEEL

Thank you for signing up your child for Kids of STEEL, a youth exercise and nutrition program from
Pittsburgh Three Rivers Marathon, Inc. (P3R). This manual will outline the program and provide
reliable information about physical activity and nutrition for your entire family.
Our staff is always here to answer any questions you may have. You can reach us by phone at
412-586-7785 or via email at kidsofsteel@p3r.org.
Get your running shoes laced up, water bottle filled and healthy snack handy, as we get ready to run!

Sincerely,

Michele Nichols, NDTR

Youth Program Manager

Nick Fischer, RD, LDN

Event and Program Dietitian

Stewart Jones
Youth Outreach Coordinator

CHECK US OUT ONLINE

Web: ThePittsburghMarathon.com or p3r.org

Facebook: facebook.com/dsgpm or facebook.com/p3revents

Twitter: twitter.com/pghmarathon or twitter.com/P3Revents

Instagram: instagram.com/pghmarathon

RULES TO RUN BY
1.
2.
3.
4.
5.
6.
7.
8.

Run in well-lit areas where a coach or parent can see you.

Wear athletic clothes and running shoes that are comfortable and fit well.
Always remember to tie your shoes.
Always look for cars before running into or across the street.
Warm up and cool down to prevent injuries.
Stay hydrated, especially in warm weather.
Encourage others to do their best!
Always have a positive attitude.

#7 in action: Encourage others!

WHAT YOU SHOULD WEAR

Athletic shorts made from a breathable fabric.
Athletic shirts made from a breathable fabric with long or
short sleeves, depending on the weather.
Running shoes and socks. Correct footwear is important.
Have a sporting goods store employee measure your
childs foot and recommend a shoe.

RUNNING TERMS
Easy Run
You should be able to talk to your friends without any problems.
Medium Run
You should not be able to talk to your friends, but not as fast
as a hard run.
Hard Run
You should not be able to talk to your friends while running
and will be breathing hard.

NUTRITION
Eating Healthy Is Not Complicated!
As a Kid of STEEL, we need to make sure that you are properly fueling your body. Just as a car
cannot drive without gasoline, you cannot train well without proper food. The more nutritious the
food, the better you will feel.
Here are a few tips to help you eat right:
1.
2.
3.
4.
5.
6.
7.

Eat a balanced, varied, and moderate diet including all 5 food groups.
Include cup to 1 cup of fruit and vegetables with each meal.
Drink water before, during, and after activity and throughout the day.
Carry a reusable water bottle to help you drink more water.
Make half of your grain choices 100% whole grain options.
Make some of your protein and dairy choices less-fat options.
Choose healthy snacks such as cheese sticks, fruit, nuts, whole grain
crackers, etc.
8. Make sure you eat breakfast, lunch, and dinner.
The Kids of STEEL nutrition team has created a collection of useful nutrition education materials that
will be shared in upcoming KOS e-newsletters. Stay tuned for more useful information.
Check out two of our favorite websites, choosemyplate.gov and fruitsandveggiesmorematters.org.

TASTE THE RAINBOW GAME

Theres Nothing Wrong with a Little Competition!
Encourage your whole family to eat different colors of fruits, vegetables and beans. Before you start
the game, each person chooses what they get if they win the competition. Keep track of how many
different colorful fruits, vegetables and beans each family member eats in one week. The person who
tasted the most foods in all the different colors wins.
Mon

Red
Orange
Yellow
Green
Blue/Purple
White
Brown

Tues

Wed

Thurs

Fri

Sat

Sun

KIDS OF STEEL TRAINING PLAN

Choose the training plan thats right for your child

TODDLER TROT PLAN

KIDS MARATHON PLAN

5K PLAN

Appropriate for ages 2-5.

Appropriate for ages 5-12.

Appropriate for ages 10 and up.

Master 26 motor skills to

develop confidence.

Earn miles to run the equivalent

of a marathon (26.2 miles)
through a variety of activity.

Build stamina to run a 5K race

(3.1 miles) during an 8-week
training plan.

Try 26 new fruits, vegetables,

beans and nuts.

Check off nutrition goals.

Try new fruits, vegetables and

beans in a variety of colors.
Optional race at either the
Toddler Trot (100 meters) or
Toyota of Pittsburgh Kids
Marathon (1-mile run).

Optional race at the Toyota of

Pittsburgh Kids Marathon
(1-mile run).

Optional final race at the UPMC

Health Plan/UPMC Sports
Medicine Pittsburgh 5K Run.

ALL PLANS ARE PART OF THE KIDS OF STEEL PROGRAM

BEFORE YOU START TRAINING

Although moderate physical activity is safe for most people, health experts suggest that you talk to
your childs doctor before you start an exercise program if he/she have any underlying health issues.
If your child has a food allergy to any of the suggested nutrition goals, feel free to try something
different. Our training guides as just thatguides. We want you to make this program fit your childs
lifestyle.
Most of allhave fun! Make this the start of a new health journey for your child and your family. It
all starts with that first step.

PRESCHOOL TRAINING LOG Page 1 of 2

Childs Name: ______________________________________
Childs Age on Race Day: _____________________________
Physical Activity/Motor Skill Development To complete your childs marathon of 26 different motor
skills, check off each skills as he/she accomplishes them.
If he/she masters them rather easily, see if they can increase repetition/time for each skill.
If he/she needs a little extra time, keep practicing until they are confident in the skill and smile!
Turn in the 2-page, completed training log to the Kids of STEEL tent in Point Start Park on
Saturday, April 30 to receive your childs finisher prize.
Ball Skills

Locomotor Skills

Balance Skills

(catching, throwing, kicking,

striking, underarm roll, striking)

(running, jumping, hopping,

climbing, skipping, leaping)

(body remains in place, but moves

around horizontal and vertical axes)

Kick a ball forward

Pedal a tricycle
Pump legs to move a
swing
Throw ball overhand

Throw ball underhand

Throw ball with nondominant hand
Catch a ball with hands
(use body to help if
needed)

Roll a ball forward on the

ground

Roll a ball to a partner and

have them roll it back.

Hit a ball forward with bat

or stick

Run with arms moving

back and forth
Jump forward and
backward with 2 feet
together
Jump over an object and
land with both feet
together
Jump up and spin
around in a circle

Hop up and down with

2 feet together 5 times
in a row
Climb jungle gym (with
supervision)
Climb stairs with
alternating feet

Practice skipping

Walk forward on a straight

path with arms out
Balance on a curb
Walk on tip toes
Stand on one foot for up to
10 seconds; alternate sides

Hop on one foot; alternate

side
Tree pose with one leg
straight, place opposite foot
on the straight leg above or
below the knee. Hole for 10
seconds; switch sides.
Walk with bean bag or
similar items on head for 10
steps.
Walk forward in straight
line with eyes closed

PRESCHOOL TRAINING LOG Page 2 of 2

Childs Name: ______________________________________
Childs Age on Race Day: _____________________________
Nutrition/Taste the Rainbow help your child try colorful foods that are good for their growing
bodies. Have them try 5 new fruits, vegetables or beans in each color group and write down what they
ate. Let them choose a bonus 26th food they want to try. Always be present when your child is trying
something new for the first time in case they have an allergic reaction.
Turn in the 2-page, completed training log to the Kids of STEEL tent in Point Start Park on
Saturday, April 30 to receive your childs finisher prize.

RED FOODS

ORANGE/YELLOW FOODS

(ex. radish, strawberry, red kidney beans)

(ex. orange pepper, squash, banana)

_______________________
_______________________
_______________________
_______________________
_______________________

_______________________
_______________________
_______________________
_______________________
_______________________

GREEN FOODS

BLUE/PURPLE FOODS

(ex. spinach, green lentils, lettuce)

(ex. eggplant, blueberries, purple grapes)

_______________________
_______________________
_______________________
_______________________
_______________________

_______________________
_______________________
_______________________
_______________________
_______________________

WHITE/BROWN FOODS

BONUS FOOD

(ex. onions, mushrooms, navy beans)

_______________________
_______________________
_______________________
_______________________
_______________________

BONUS FOOD

__________________________
COLOR

__________________________

KIDS MARATHON TRAINING LOG - Page 1 of 1

Name: _________________________________

Age on Race Day: _________________________

School/School District or Organization: __________________________________________________

PHYSICAL ACTIVITY LOG

Date

NUTRITION ACTIVITY LOG

Miles Type of activity

What new
food did
you try?
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26

TOTAL MILES

Did you like it or

dislike it?

KIDS MARATHON TRAINING PLAN

EARNING MILES WITH LOTS OF SMILES!
While the easiest way to earn a mile is to run or walk a mile, your child can do any type of exercise to
earn miles. Every 15-20 minutes of exercise counts as a mile.
Mix up the type of exercise your child engages in to strengthen various parts of the body and to avoid
boredom. Below are just a few suggestions and the type of exercise they accomplish. Check out a
wide-ranging list of activities at presidentschallenge.org/challenge/activities.shtml

Aerobic

Muscle Strengthening

Bone Strengthening

Stretches

(gets your heart pumping

and may make you sweat)

(these activities aim to make

you stronger)

(helps your bones grow and

keeps them strong)

(makes muscles more

flexible and helps you reach)

Bicycling
Dancing
Hiking
Hockey
Lacrosse
Rowing
Running/walking
Sledding
Snowboarding
Soccer
Tag
Tennis
Wrestling

Bicycling
Cheerleading
Climbing
Golf
Gymnastics
Pilates
Skiing
Snow shoveling
Snowball fights
Swimming
Weigh training
Yard work
Yoga

Aerobics
Baseball
Basketball
Cheerleading
Dancing
Football
Gymnastics
Hiking/backpacking
Racquetball
Running/walking
Soccer
Softball
Tennis
Volleyball

Dance
Gymnastics
Martial Arts
Pilates
Stretching
Tai Chi
Walking
Yoga

TRY ITYOU MAY LIKE IT!

Did you know it may take 10-15 tries before your palate will accept a new food? Its ok if your child
doesnt like a food the first time they try it. Keep offering it to them and eventually they may like it.
Tell them about foods you didnt like as a child that you eat now as an adult.
During the training period, your child should try 26 new fruits, vegetables, beans or nuts. Mark each
new food down on the list. Ask your child if it was something they liked or disliked. Its ok if they
write dislike on the training log. The point is to get them to try something new. Always be present
when your child is trying something for the first time in case they have an allergic reaction.

TURNING IN A TRAINING LOG

If your child belongs to a Kids of STEEL site and you arent coming to a race on April 30, 2016:
Turn the completed log in to your site coordinator for your finisher prize at the end of April.
If your child belongs to a Kids of STEEL site and you are coming to a race on April 30, 2016:
Turn in the completed log at the Kids of STEEL tent in Point State Park
If your child doesnt belong to a Kids of STEEL site and is coming to a race on April 30, 2016:
Turn in the completed log at the Kids of STEEL tent in Point State Park

5K TRAINING LOG
Childs Name: _________________________________ Childs Age on Race Day: ______________
School/School District or Organization: __________________________________________________
Week

Mon.

Tues.

Wed.

Thurs.

Fri.

Week 1 Run

mile
walk/jog

1 mile
walk/jog

mile
walk/jog

mile
walk/jog

mile
walk/jog

Nutrition Goals

Week 2 Run

mile
walk/jog

1 mile
walk/jog

mile
walk/jog

mile
walk/jog

mile
walk/jog

Nutrition Goals

mile jog

mile jog

Week 3 Run

mile jog

mile jog

mile jog
with strides

Nutrition Goals

Week 4 Run

mile
walk/jog

1 mile
walk/jog

off

mile jog
with strides

1 mile jog

Nutrition Goals

Week 5 Run

mile jog

1 mile jog
workout

off

mile jog
with strides

2 mile jog

Nutrition Goals

Week 6 Run

mile jog

1 mile jog
workout

off

mile jog
with strides

2.5 mile jog

Nutrition Goals

Week 7 Run

mile jog

1 mile jog
workout

off

off

3 mile jog

Nutrition Goals

Week 8 Run

mile jog

1 mile jog
workout

off

mi 1.00

3.5 mile jog

Nutrition Goals

Week 9 Run

off

2 mile jog
workout

off

off

4 mile jog

Nutrition Goals

Week 10 Run

off

2 mile jog
workout

off

mile jog

4 mile jog

Nutrition Goals

Week 11 Run

off

2 mile jog
w/strides

off

mile jog

3 mile jog

Nutrition Goals

Week 12 Run

1 mile jog

1 mile jog
w/strides

off

mile jog

mile jog

Nutrition Goals

Initials

SEE 5K TRAINING PLAN FOR EXPLANATIONS AND SUBMITTION INFO.

5K TRAINING PLAN
RUNNING
Our training plan can be used by kids and adults. Every run should be at your own pace with stretching
before and after running. Have an adult initial your plan at the end of each week. By week 12, youll be
ready for the UPMC Health Plan/UPMC Sports Medicine 5K.
Striding: A stride is a comfortable extension of the legs within proper running form each step,
not too far or too close to the body. Strides are faster than jogging pace and less active than
sprinting. A stride can be considered medium effort, not all-out too fast. Strides should be done
for 100 meters.
Workouts: Workouts consist of push-ups, sit-ups and body weight squats. Do 3 sets of 10
repetitions each (10 push-ups, sit-ups, squats, repeat 2 times).

NUTRITION
We set 5 weekly nutrition goals to try over the course of your training plan. Aim to get 3 or more
goals accomplished each week. Check off your goals in the box when you complete them.
MEATLESS
MONDAY

TASTY
TUESDAY

WATER
WEDNESDAY

TO-GO
THURSDAY

FUN
FRIDAY

GOAL:
Consume protein
today through a
variety of nuts,
beans, and legumes.

GOAL:
Help your parent /
guardian prepare
one meal today.

GOAL:
Swap out sugarsweetened
beverages, such as
juice or soda for
water.

GOAL:
Pack a lunch made
of all 5 food groups
with half of your
lunch being fruit
and vegetable.

GOAL:
Try a new healthy
food or meal with
family and friends.

WHY:
Going meatless for
the day teaches you
variety within the
protein food
group.

WHY:
Cooking is a
valuable life skill.

WHY:
Limiting
calorically-dense
drink will help your
body and teeth.
Water is necessary
for every body
function.

WHY:
Packing wellbalanced meals is
another valuable life
skill, and it will
save you money!

WHY:
Variety is the spice
of life! You never
know what you
might like until you
try it.

TURNING IN A TRAINING LOG

If your child belongs to a Kids of STEEL site and you arent coming to a race on April 30, 2016:
Turn the completed log in to your site coordinator for your finisher prize at the end of April.
If your child belongs to a Kids of STEEL site and you are coming to a race on April 30, 2016:
Turn in the completed log at the Kids of STEEL tent in Point State Park
If your child doesnt belong to a Kids of STEEL site and is coming to a race on April 30, 2016:
Turn in the completed log at the Kids of STEEL tent in Point State Park

10

One more thing

Good advice for beginning runnersand life in general.
"I love running for the fact that it has given me an outstanding

platform for personal development and growth. When we challenge

ourselves, we learn a lot more about who we are. Running keeps us
fit and teaches us to endure; we can expand our lungs and minds at
the same time!"

Jeffrey Eggleston
2011 Pittsburgh Marathon Male Champion
3x IAAF World Championships Qualifier (2011, 2013, 2015)

Once I was running in a championship race when I tripped and fell. I

saw my competitors running away from me. I could have quit the race
then but I got back up and chased them down. I finished faster than I had
ever run before. If I quit then, I would not have given myself the chance to
finish my best race. Always give yourself a chance. Even if the chances
look slim, you just might reach your goal. Never give up on your
dreams!

Clara Santucci
2014 and 2015 Pittsburgh Marathon Female Champion

11