Grand Rapids Marathon

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Bagel Beanery Grand Rapids Kids Marathon

Training Tips

 

At least 2 or 3 times a week, and every day if you can, you should stretch the muscles in your arms, shoulders, legs, and ankles. Stretching is a great way to keep moving while watching TV, and it improves flexibility and strengthens your body.

 

Mix up the things you do to be active. If you always ride your bike, try running. You can make your run more interesting by creating a relay with your friends - have a friendly competition to see which team can get around your block first.

 

On stormy or cold days, you can still get your exercise indoors. Running or walking a set of stairs in your house is a great way to get your heart rate up. You can also challenge your brothers, sisters, or parents to a sit-up, push-up, or jumping jack competition.

 

When you are thirsty before, after, or during exercise, cold water is the best to drink. You also need a lot of calcium in your diet and milk is good for that. It is ok to have 100% juice, but don't drink too much soda or sugary drinks.

 

For company, take your dog out to walk or run with you. Better yet, build an outdoor obstacle course for your dog and teach him how to run through it by doing it with him.

 

Turn your walk into a community service project with your mom or dad. Take a trash bag with you and pick up any paper, bottles, or cans you see along the way. Let your parents help with larger or sharp items.

 

Organize a neighborhood game night!

 

Kick the Can and Capture the Flag are great games that get you moving while having a lot of fun. In Kick the Can, whoever is "It" guards a tin can (or anything kickable) and tags the other players who attempt to come up and kick the can. Once tagged, the player is out of the game for that round. The remaining player is then "It."

 

To play Capture the Flag, first divide the group into two teams. The object is to capture your opponents’ flag and carry it to your side without being tagged. An optional rule is: If both flags have been captured at the same time, a team must have both flags on their turf before the game is over. Players who are tagged by an opponent go to the enemy's "jail," a determined area for prisoners of war. They can only escape jail when one of their teammates tags them to be set free.