4^th Grade Run Club

In fall of 2014, TheraCORE launched our first ever 4^th Grade Running Club at Butler school. 4^th graders participated in Run Club 2 days a week during their recess time, completely voluntary. I am very excited to announce that Jen Bazan, DPT and I will return to Butler in March 2015 for the spring session of run club.

Run club focuses on introducing kids (specifically 4^th graders) to structured exercise. Kids participate in a number of different running activities to help them build cardiovascular strength and endurance. The importance of a warm up and cool down is taught, and performed during every session. Not all runs are focused on endurance. Some days consist of longer, continuous running, while other days focus on sprinting and improving speed. Over 60 kids participated in the fall session, more than we ever could have hoped for.  At the end of the fall session, a small group of students from the club participated in a local 5K, the Mike Hike.

 It was overwhelming to see the enthusiasm and motivation of such young athletes. The kids demonstrated comradery, cheering each other on during every session, and determination to push themselves during the 25 minutes that would normally be spent on a playground.

Spring’s session will continue to focus on building cardiovascular strength and endurance, while including exercises to improve strength in muscles that work in different planes of motion to avoid injury.

While your child’s school might not have a run club or track team, you yourself can involve them in exercise. Spring is a great time to plan family bike rides, hikes, and other outdoor activities. Take advantage of local 5K’s and 10K’s, most of them donate all of the proceeds to charity. Plan a road trip to Starved Rock and spend the day outside.  Showing your child how to stay fit and active is important,  showing them that they can have fun doing it is even more important.

• Heather Finnegan, PT, DPT

Happy New Year!

 

Do you want to increase your physical activity?

Start drinking less pop? Do you want to lose weight?

Or increase your fruit and vegetable consumption?

 

Well, each year everyone has their own resolution, and I want to help you

achieve yours by giving four tips to remember in 2014!

 

 

If you are trying to eat healthier this year:

     1. Stay motivated by not going cold turkey on your current diet!

• Avoid restricting foods. Instead, start by consuming them less frequently because it’s inevitable that you will want them even more by the end of your day. Remember moderation is key.

     2.  Gradually increase that food into your diet that you want more of!

• If you want to consume more vegetables for example, instead of sitting down with a bowl of raw carrots. Try adding them into a soup, or spicing them up with cinnamon and (a dash of) sugar!

 

If you are trying to increase your physical fitness this year:

      3. If you don’t know how to do something, ASK!

• The last thing you need to start off your new year is to get injured because you thought you knew how to do that one exercise. Easy solution! You can either ask a friend or family member who is knowledgeable, the internet has thousands of resources for every exercise imaginable, or you can find a personal trainer near you!

     4.  If you have experience in exercising, and you’re ready to challenge your body

          to a new level this year remember, you CAN!

• Even though it may make you nervous to try something new, with the right coaching or training from an individual you can totally hit your cardio or weightlifting goals. Maybe you want to run your first 5k? Or accomplish a personal record in lifting? When it comes down to it before you have second thoughts, remind yourself how far you have come, and know that you CAN do it!

 Cheers to a healthy New Year, and You!

Written by Alexis D’Ascenzo, Dietetic Student at University of Illinois at Chicago, CPT