MOHAN Foundation

Ten Tips to prepare for Kids Dash Event

1.Start with Warm-Ups: Begin each training session with simple warm-up exercises. This can include stretching, jumping jacks, or a light jog. Warm-ups prepare their muscles and reduce the risk of injury.

2. Gradual Increase in Activity: If the child is not used to regular exercise, start with short, manageable sessions and gradually increase the duration and intensity. This could mean starting with walking, then brisk walking, and eventually running. Start with 5 minutes and increase to 10 to 15 minutes.

3. Create a Routine: Set a regular training schedule. Consistency is key in building endurance and fitness. Even 15 minutes of focused exercise a few times a week can make a big difference.

4. Incorporate Fun Activities: Make the training enjoyable. Activities like tag, soccer, swimming, or cycling can be great for building stamina in a fun way.

5. Practice Breathing Techniques: Teach them to breathe properly while exercising. Proper breathing improves endurance and helps them feel more relaxed and less tired.

6.Hydration and Nutrition: Ensure they stay hydrated and eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to fuel their bodies.

7. Rest and Recovery: Adequate rest is as important as the training itself. Ensure they get enough sleep and have rest days in their training schedule to recover.

8. Set Realistic Goals: Help them set achievable goals for the event. It’s not about winning but about participating and doing their best.

9. Encourage Team Spirit: If they have friends participating, encourage them to train together. It can be more motivating and enjoyable.

10. Positive Reinforcement: Offer plenty of encouragement and positive reinforcement. Celebrate their efforts and improvements, no matter how small.

Remember, the focus should be on having fun and enjoying the experience rather than just on performance. This approach will help keep kids motivated and excited about the event.