GET UP AND GET ACTIVE!

Exercise can ease a child’s arthritis pain and help them keep a positive mindset.  #RunForIt is our six week run training program designed especially for kids and families who sign up for Team Cassie & Friends in the Scotiabank Charity Challenge.

Every Monday starting in May 2017, we’ll post a weekly #RunForIt training exercise to help you get active and conquer your first 5k! Our program was designed by a Pediatric Rheumatologist and Sports Medicine Doctor from BC Children’s Hospital with all ages, abilities and fitness levels in mind.

Reminders: Running and physical activity should be fun! For younger kids, try warming up with a physical activity movement game like Simon Says. Don’t forget to cool down and drink lots of water too!

Here’s what to do for Week One:

*Training 3 days / week with one rest day between training days

Beginner

• Day 1 – Warm Up; Jog 1 min, walk 1 min (10 sets); Cool Down
• Day 2 – Warm Up; Jog 1 min, run 1 min, walk 1 min (7 sets); Cool Down
• Day 3 – Warm Up; Jog 1 ½ min, run 1 min, walk 1 min (7 sets); Cool Down

Intermediate (able to run for at least 1km without stopping)

• Day 1 – Warm Up; Jog 5 min, walk 1 min (4 sets); Cool Down
  Day 2 – Warm Up; Jog 2 min, run 2 min, walk 1 min (4 sets); Cool Down
  Day 3 – Warm Up; Jog 1 min, run 3 min, walk 1 min (4 sets); Cool Down

To download our entire #RunForIt Run Training + Activity program, click here.