Kid's Marathon

What is the Kid’s Marathon

The Adelaide Kids Marathon has a unique format that allows children from kindergarten through to high school to run a marathon...one kilometre at a time. The South Australian Road Runners Club and the Asthma Foundation of SA feel strongly that exercise should be a healthy part of every child's life, however we also think it should be fun!

The SA Road Runners Club and the Asthma Foundation of SA are holding the Adelaide Kids Marathon in conjunction with the annual Christmas Caper on Sunday 6 December 2009.

All children are invited to commence a training program in October 2009 and start logging their kilometres.

The aim is to run or walk the first 40km of the marathon distance over a number of weeks in the child’s own time, then on marathon day complete the final 2.195km around the Torrens Lake. This is a great opportunity for children of school age to start an exercise program that will continue over a number of weeks and culminate in the completion of a ‘marathon’.

Every child leaves the event feeling like a winner and sporting a gold medal. We do not award prizes to the fastest children overall nor is the event timed, but rather reward and acknowledge each and every child that comes out and participates.

The goal of the Kids Marathon is to give participants the opportunity to increase their level of physical activity while focusing on reaching a goal. We hope to motivate children and their families to commit to a healthy lifestyle and develop a daily fitness routine, which will ultimately give the child and their family the positive effects of better health and self confidence through achieving goals, not only in crossing the finish line but in life.

Crossing the finish line is only the beginning of a lifetime of positive steps!

What is the Marathon?
In ancient Greece, Phidippedes ran from the plains of Marathon to Athens to report about the Persian War. That is where the marathon got its name. Thousands of years later, people still run, but now they do it for fun.

About half a million people run marathons every year! People who run marathons train a lot. Your body must be in good shape to run a marathon. A marathon is 42.195 kilometres. The Adelaide Kids Marathon will get you on your way to being physically fit.

Why run the Kids Marathon?
· it's a great way to have fun
· running and walking makes you physically fit
· you can run or walk anytime and anywhere
· you don't need special equipment

Official Race Charity
The Asthma Foundation of SA is our official race charity. Your support will assist the Asthma Foundation to continue to benefit the community by helping people who struggle for breath. Please indicate how much you wish to donate on the entry form.
Go online now and make a donation direct to Asthma, click here or download a pledge sheet and let your friends and family know that you are raising money.

If you are a member of Little Athletics, 50% of the money you raise will go to your Little Athletics Centre.

Training for the Kids Marathon

How to complete Your Marathon
Walk or run 40km in the 8-10 weeks leading up to 6 December 2009. Use the training schedule for help planning your runs. You can even count the distance you walk to school or the shops. This way you are doing something for yourself and benefiting the environment by replacing car journeys.

Come to the Christmas caper on Sunday 6 December 2009 to run the final 2.195km of your marathon! Encourage Mum and/or Dad to come along as well. (They can enter the Christmas Caper, but not the kids Marathon. Kids Only!)

Training tips for your marathon
· Find a safe place to excercise
· Begin running under the guidance of a parent, adult, coach, teacher, etc
· As you complete your kilometres, mark them off on your Kilometre Countdown Chart
· Wear running shoes or sneakers and socks. Proper footwear prevents foot problems.
· Run/walk with a friend or parent. You can encourage each other that way.
· Stretch your legs before you run. Stretching helps prevent injuries. Hold each stretch for 20 seconds without bouncing up and down
· Drink lots of water after you run and throughout the day. Water helps muscles do their work.
· Get plenty of sleep. Your muscles need lots of rest so you can keep running/walking everyday
· Eat a well balanced diet including lots of protein and carbohydrates. Your body needs fuel to do its work!

If you have asthma, be prepared with an Asthma Action Plan (your doctor will help you with this) and always carry your reliever medications with you. Preferably, be with someone who knows what to do in the case of an asthma emergency.

Training Schedule
Download the suggested Training Schedule and KM Countdown Chart. If you can run a little, keep trying. If you run more than a kilometre a day, great! If you play a lot of sport where you run a lot, this may be easy. Just remember to space your workouts so you are prepared to run the final distance on Marathon Day. Early completion of the program is not a good idea. The schedule leaves Saturdays and Sundays available for catch up days or to give you a rest day. It is important to keep track of your progress towards your goal. As you complete each kilometre, colour or mark it off on your Kilometre Countdown Chart which will be posted out to you after registration.

Health & Nutrition

To ensure you remain healthy and fit, it is important to maintain a balanced diet and healthy eating habits. Good eating habits begin in childhood.

Children and adolescents should only eat a moderate amount of foods containing sugar. Children need exercise as well as good nutrition to help them to grow and develop normally.

In general, you should:
· eat low salt foods and use salt sparingly
· eat a wide variety of nutritious foods
· eat only moderate amounts of foods containing sugars
· maintain a good balance between exercise and food intake ~ this helps to maintain a healthy body weight
· keep dietary fat to a minimum
· eat foods which contain calcium and iron. Calcium and Iron are especially important for women, girls and athletes
· prepare and store food safely

Don't Skip Breakfast!
Children who skip breakfast generally have below average nutrition. Their diets contain less calcium, iron, dietary fibre and vitamins, such as riboflavin and niacin.

Here are some easy to prepare healthy breakfast ideas:
· fresh fruit with wholegrain breakfast cereal and reduced fat milk
· toast with a thin spread of margarine (polyunsaturated or monounsaturated)
· toast with cheese and tomato
· hot or cold reduced fat milk with chocolate
· rolled oats with sultanas and reduced fat milk
· orange juice
· baked beans on toast

Many different combinations of foods can provide a balanced diet.

Cereals, breads, rice, pasta and noodles form the basis of a healthy diet,with the greatest proportion of food coming from this group. The recommended number of cereal servings for children aged 4-7 years is three to seven a day; for children aged 8-11 years four to nine; and for adolescents aged 12-18 years it is four to eleven....depending on energy needs and the preferred pattern of eating. A serving equates to two slices of bread; one cup of cooked rice, pasta or noodles; one cup of porridge; one and one third cups of breakfast cereal; or half a cup of muesli. Select wholegrain products wherever possible.

Alternate sliced bread with pita or pocket bread, lebanese bread, lavash, turkish bread, fruit bread, as well as rice crackers, rolls, bagels, muffins, crispbreads, crumpets and low fat crackers. Pasta and noodles includes a wide range of products including spaghetti, lasagne, fettuccine, udon and hokkien noodles, rice paper and wonton wrappers or other plain cereal products such as flour, polenta, semonlina, burgul, bran and wheatgerm.

These foods are low in fat and rich in complex carbohydrates and dietary fibre. They contain moderate amounts of protein and they are a valuable source of thiamine (vitamin B1) and the minerals, iron and zinc.

Fruit and vegetables are important in a healthy diet for all sections of the population. Recommended is between one and two servings of fruit and two to four of vegetables each day for children aged 4-7 years; one to two servings of fruit and three to five of vegetables each day for children aged 8-11 years; and three to four servings of fruit and four to nine of vegetables each day for adolescents 12 -18 years. One serve is equivalent to ~ 1 cup of salad vegetables, ½ cup cooked vegetables, 1 piece of fruit eg apple, banana, 2 pieces of small fruit eg apricots and plums, ½ cup of berry fruits, 1 glass of fruit juice. Fresh choices are best, but frozen, canned or dried fruit and vegetables are acceptable alternatives occasionally to provide variety and convenience.

Vegetables and fruit provide carbohydrates, vitamin C, beta carotene and fibre. Green leafy vegetables also suppply iron, folate and calcium. Fruit and vegetables also contain other components that may be beneficial and are not found in vitamin pills. Choose green leafy vegetables, such as spinach and bok choy, broccoli, brussels sprouts, onion, garlic, tomatoes and carrots.

Meat, fish and poultry and alternatives boost iron levels and satisfy hunger. Recommended intake is between a half and one serving of this food group a day for children aged 4-7 years, depending on the pattern of intake of other foods; one to 1½ servings for 8 -11 year olds; and one to two servings for adolescents. A sample serve equates to 65-100 grams of cooked meat or chicken; ½ cup (cooked) of dried beans, lentils, chick peas, split peas or canned beans; 80-120 grams of cooked fish fillet; two small eggs; one third of a cup of almonds or peanuts; or a quarter of a cup of sunflower or sesame seeds. It is recommended that red meat be eaten three to four times a week to maintain iron levels. This is especially important for girls, women and athletes.

These foods are major sources of protein. Lean meat, chicken and fish are important sources of vitamins, particularly niacin and vitamin B12, and the minerals iron and zinc. Legumes also provide dietary fibre, complex carbohydrates, iron and vitamins. Oily fish such as tuna, sardines and salmon are good sources of Omega 3 fatty acids: important for immune function. Try to include fish two to three times per week.

Milk and dairy foods are a major source of nutrients in the diet. Milk itself is one of the most complete of all foods containing nearly all the constituents fo nutritional importance ~ a key source of protein, calcium, vitaimin A, riboflavin, vitamin B and zinc. Reduced fat varieties should be chosen where possible. Recommended intake is two to three serves a day for children aged 4-11 years and three to five for adolescents, depending on their preferred eating patterns. One serve is equivalent to ~ 250ml milk, 3cm cube (35g) firm cheese, 1 tub (200g) yoghurt, all flavours, 250ml calcium fortified soymilk drink, 90g tofu.

Aim to consume no more than approximately 1 tablespoon (20g) of fats and oils daily. This is equivalent to ~ 4 teaspoons of margarine or butter, 1 tablespoon oil or 1 tablespoons cream. This group is an important source of essential fatty acids and fat-soluble vitamins A, D and E. Best choices are those from vegetable sources such as olive, sunflower or canola based oils and spreads.

Choose Water as a Drink
Water is an essential nutrient for life. It is required for digestion, absorption and transportation and as a solvent for nutrients and for elimination of waste products and thermoregulation. A child's fluid needs are best met by water and milk, although fruit juice in limited quantities is good and can provide valuable nutrients. You should drink at least six to eight cups of fluid each day. Your fluid requirements may increase with treatment and in hot weather.

Snacks, Desserts.....
Foods such as desserts, snack foods and drinks often contain a lot of sugar and fat. These foods will add to your energy intake but will not give you many essential nutrients. Think of them as 'extras' and don't overdo it.

Sun Protection
Australians enjoy an outdoor life. Summer and good times go hand in hand. Unfortunately not all things about summer and sunshine is good. Two out of every three people in Australia will develop at least one skin cancer during their life. Exposure to ultraviolet radiation (UVR) is the main cause of skin cancer (Australia has the highest in the world). Exposure to the sun is also responsible for premature ageing and wrinkling of the skin.

It is recommended to:
· avoid the sun in the middle of the day (between 10am and 3pm)
· use shade whenever possible
· wear protective clothing
· wear a broad brimmed hat or legionnaire style cap
· use a suncreen SPF 30+ which is broad spectrum and water resistant
· wear sunglasses which conform to Australian Standards
· see a doctor if you notice any unusual skin changes
· parents to be a role model for your children

Schools Information

Kids Marathon Schools Program
We want as many schools as possible to support the Kids Marathon program by introducing the training sessions as part of their school day.
Schools can:
· encourage students to walk/jog to school and have parents leave the car at home
· have training sessions before or after classes
· have the Kids Marathon training runs as part of your PE or athletics program
· maybe include a Kids Marathon training run as part of the school athletics carnival
· encourage children who live close to each other to form their own training group

The goal is for each child to complete 40 kilometres before race weekend. On race day, children who are registered will complete the final 2.195km on the Christmas Caper course in front of family, friends, and spectators.

Every child leaves the event feeling like a winner and sporting a gold medal. We do not award prizes to the fastest children overall nor is the event timed, but rather reward and acknowledge each and every child that comes out and participates.

The goal of the Kids Marathon is to give participants the opportunity to increase their level of physical activity while focusing on reaching a goal. We hope to motivate children and their families to commit to a healthy lifestyle and develop a daily fitness routine, which will ultimately give the child and their family the positive effects of better health and self confidence through achieving goals, not only in crossing the finish line but in life. Crossing the finish line is only the beginning of a lifetime of positive steps!

Race Day Information

Collecting Your Race Pack
Where: Elder Park, King William Street, Adelaide (PLEASE NOTE CHANGE OF LOCATION)
When: Sunday 6 December 2009 from 7am
What your race pack will contain:
· your bib number which must be worn on race day
· your participants' t-shirt - we encourage all children to wear their Kids Marathon t-shirt on race day
· your free drink bottle


Race Day - Your Final 2.195km
Where: Start will now be at Pinky Flat and will finish at Elder Park (PLEASE NOTE CHANGE OF LOCATION)
When: 9am Sunday 6 December 2009
Distance: Final 2.195km of your 'marathon'
Course: Around the Torrens Lake between the weir and King William Street.
All Kids Marathoners must complete their race on the marathon course on race day in order to receive their medal. Make up distances and/or alternate race dates are not recognised.
Parents are welcome to accompany their children, one adult per child. Due to numbers and safety restrictions older siblings, strollers, pets are not permitted. Adults are asked to please stay toward the back at the starting line.

Rewards
All finishers will receive a medal and a finisher’s certificate. All participants must complete their race on race day to receive their medal. Make up distances and/or alternate race dates are not recognised.

Post race
Immediately after the completion of the kids marathon, participants will be served breakfast at the finish line.

Official Race Charity
The Asthma Foundation of SA is our official race charity. Your support will assist the Asthma Foundation to continue to benefit the community by helping people who struggle for breath. Please indicate how much you wish to donate on the entry form.
Go online now and make a donation direct to Asthma, click here or download a pledge sheet and let your friends and family know that you are raising money.

How do I enter the Kids Marathon?

The 2009 Kids Marathon has been completed.  The 2010 Kids Marathon will be held again in 2010 with the final 2.195km being held on Sunday 5 December 2010

Parents you can have a run or walk at the Christmas Caper on Sunday 5 December 2010. Also there is a 1km Santa Chase for the pre teens. Go to the Christmas Caper webpage for all the details.

Acknowledgement of Entries: After we receive your completed entry form, we will forward you a confirmation of your entry and an event pack. You will also receive a 20 page training booklet and a pledge sheet.

No refunds: Entry fees are non refundable and entries are non transferable. Please ensure you only send your entry form once, either by online entry or by mail. Entries received twice may be processed twice.

Race Pack Collection: Available for collection race day from 7.00am at Pinky Flat, or at the SARRC office (date to be advised). Your race pack will include a t-shirt and bib number which must be worn on the front of your shirt on race day.

Download Your 2009 Kids Marathon Certificate

The Christmas Caper is organised by the South Australian Road Runners Club and the Asthma Foundation of SA

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