Here is some information to keep you healthy and help you to get ready, steady, go for the Fun Run on Sunday 17th March 2013.
Every day leading up to the Fun Run you should try to eat some healthy food and take part in at least one fitness activity every day to help you train to be a champion.
We have some tips on healthy eating, warm up and stretches and a training programme to get you set for the mile run.
Carbohydrates are the best form of energy and you can get these by eating rice, potatoes and pasta. This food group should also make up about a third of your diet.
As well as looking and tasting great, fruits and vegetables are packed with essential vitamins and minerals that are vital for good health. This food group should also make up about a third of your diet.
Protein builds, maintains, and replaces the tissues in your body. Many foods contain protein, but the best sources are beef, fish, eggs, dairy products, nuts, and seeds.
Everyone needs a bit of fat in their diet, but not too much! Chocolate, cheese and sweets are all okay in moderation.
Calcium is a mineral your body needs to help build strong bones and healthy teeth. Milk, butter, yoghurts are good sources of calcium.
Remember, exercise is thirsty work, it is important to drink plenty of water (6-8 glasses per day) before, during and after fitness activities and especially at the Fun Run to avoid dehydration. There will be a water station available at the end of the Fun Run to help keep you fully hydrated.
It is important to warm up before any fitness activity, especially the Fun Run. You could do a few star jumps, jog on the spot or hop up and down.
Stretching helps to prepare your muscles for exercise but is only beneficial if you have warmed up properly (stretching cold muscles can give you pulled muscles). When you are in each stretch position, count to 10 then change the leg you are stretching.
Sit down with your left leg stretched forward, toes pointing up. Bend your right leg and place the sole of your right foot along the knee or inner thigh of the left leg. Reach forward to the toes of your left foot until you feel the hamstring stretch (the hamstring muscles are on the backs of your thighs). Hold without bouncing.
Place forearms on a wall or tree. Stand with one leg near the wall or tree. Extend the other leg back, keeping the heel on the ground, until you feel the stretch in the calf muscle (back of lower leg). Hold without bouncing.
Stand facing a wall or tree. Using your left arm for balance, bend your right leg and grab it with your right hand. Gently press your foot towards your bum until you feel the stretch in the front of your thigh. Hold without bouncing.
Remember to cool down after your fitness activity (especially after the Fun Run) by doing the stretches again.
Running a mile may seem daunting at first, but with the right training programme, a good pair of running shoes and a positive attitude, one mile is perfectly doable. One of the best ways to get into running is by starting small. Here is an idea of how to build up to the one mile distance over the next 6 weeks (from February Half Term):
Week One - run 1 minute, walk 1 minute (1/2 mile)
Week Two - run 2 minutes, walk 2 minutes (1/2 mile)
Week Three - run 3 minutes, walk 2 minutes (3/4 mile)
Week Four - run 3 minutes, walk 2 minutes (3/4 mile)
Week Five - run 4 minutes, walk 2 minutes (3/4 mile)
Week Six - run 5 minutes, walk 2 minutes (1 mile)
Fun Run on Sunday 25 March - run a mile - well done!
It is best to leave a day inbetween your running and to take a rest day during the week. You might also want to try some other types of fitness activity like walking to school, joining a sports club, taking your dog for a walk, going for a bike ride, dancing or swimming.
Visit the 'Get Out' school holiday activity page and the Sports Development activities and sports courses page for more information on ways to get active.
