Additional Activities, Supplemental Information, Program Structure

To make the most out of your JUST RUN session and to increase physical activity, have the children run in place while waiting for their turns.

EXTREMELY IMPORTANT parts of the JUST RUN program are the recommended drills and realys for children.  The drill packages have been developed to best prepare young legs and bodies for running.  They are fun to do and improve agility, balance, coordination, strength, and conditioning and are the perfect complement to JUST RUNNING for school age children.

In the "Forms" section of the website is a one-page illustrated summary of the recommended DRILLS AND RELAYS.  A video demonstration is found in the section "Informational and Training Videos" on the website.

 FITNESS STATIONS:  Children run for a minute or two between fitness stations and then do push ups, sit ups, jump rope, ball toss or other exercises, for a designated time, before being signaled to run to their next station.

 BUDDY RUNS:  Pair some of your faster children with your slower children for a run together.  The faster kids slow down a bit and enjoy "helping" and the slower kids are encouraged to run faster and work harder.

 RELAY RUNS:  Again pair the slower kids with the faster kids - try to equalize teams and run relays.

 SHORT RACES:  Short races are challenging, fun, add variety to your program and encourage faster running.

 BEAN BAG RELAYS:  Divide the group into teams.  Put a ban bag (or other item) for each team member, at some distance from the teams.  Each person runs, one at a time, picks up the item, and runs to the designated finish area.  When they reach the finish area, the next person on the tams runs, picks up his/her bean bag until all the children have had their turns.

 TEAMWORK RUNS:  Line up teams of 4, 5 or 6.  Teams of kids run single file around the track or field.  When the coach blows the whistle, the last person in each line sprints to the front.  Everyone cooperates by staying in line.  Do this until each member of the team is back in original position.  This promotes teamwork and pacing.

 INCREASING DISTANCE PRACTICE:  Form teams of similar speeds.  The kids run at least 1/2 mile (800 meters) in a group.  Everyone must stay together.  Increase the distance on a regular basis.

 RELAY RACES around the track or field:  Use relay batons or similar items.  Teams compete against each other.  Stagger the children around the track, approximately 100 meters apart.  They pass the baton to each other and continue running.

 BALLOON RELAY: Have a balloon for each relay team; runners pass the balloon to the next relay member.  Watch the fun as they make sure the balloons don't fly off!  Vary distances.  This drill works well with any number of teams and children.

 CAT AND MOUSE: Fox and Hounds/Teacher and Student.  There is a variation of Cat and Mouse called Fox and Hounds.  On occasion, invite a teacher or principal to participate.  The invited guest begins running and then the children are signaled when to "start the chase."  The teacher should run at a comfortable pace to encourage all the children to catch up and eventually run with the accumulating group.

Or, one of the faster students can be designated as the HOUND and everyone else as a FOX.  The HOUND starts behind and catches up/tags as many runners as possible, the FOXES.  The HOUND can run moderately and make sure other runners ahead of them continue running or they can pursue and anyone they catch/tag has to stop running.  The HOUND tries to catch as many other FOXES as he/she can.  This is particularly challenging for competitive children.

 OBSTACLE COURSE:  Using cones, buckets, playground equipment, etc.(use your imagination) have everyone run around and over things.

 RUNNING FOR TIME:  Time each child's one mile run (run/walk).  On a regular basis, perhaps monthly, time them again.  They will be delighted to learn of their increased speeds and fitness levels!

 WHISTLE RUN/WALK:  Blow the whistle and they run, blow again and they walk, blow again and they run, etc.

 FOLLOW THE LEADER:  Send everyone out in groups with similar abilities and they run in a line alternating leaders - wherever the leader wants to take them.

 WIND SPRINTS:  More aggressive workouts that should not be done the first few weeks of running.  Draw two lines and have runners run fast form one line to the other, then rest and repeat.

 EXHAUSTED 400 HERO RUN:  At the end of a workout, when everyone is tired, surprise them by telling them to run fast for another designated distance, 400 yards or 200 for example.  Call it a HERO run.

TOUCH YOUR TOES
While standing, spread legs shoulder's width apart and touch your toes, keeping legs straight.  Hold stretch for twenty seconds.  Repeat.

ANKLE STRETCH
Place one foot forward, slightly off of the ground, and roll the ankle in a circular motion.  Switch direction.  Repeat with the other foot.

BUTTERFLY STRETCH
Sit on the ground and make a diamond shape by putting both soles together.  Press feet together with hands.  Try to make knees touch the ground.  Hold for thirty seconds.  Supplement by leaning forward an trying to touch nose to feet.

QUADRICEPS STRETCH
Stand on one leg and firmly grab the foot on the other leg behind you, pull towards the body.  Hold the stretch for twenty seconds.  Switch and stretch the other quad.

CALF STRETCH
Put hands and feet on the ground in a  pushup position.  Align body in a V position.  Legs are straight, weight on toes.  Alternate lowering heels to the ground.  Hold for five seconds.

SIDE TWISTS
With your feet at shoulder width, arms to the side and parallel with the ground, stretch as you rotate from left to right.

WARM UP LUNGES
Place one foot in front (approximately 2 to 3 feet) and lunge forward, straightening back leg.  Switch legs and repeat.

ARM CIRCLES
Swing both arms backwards in a circular motion.  Switch and swing arms forward in a circular motion.  For a tricky stretch, swing one arm forward and one arm backwards at the same time, then reverse direction.

PIKE STRETCH
Sit on the ground wit both legs together, straight n front.  Grab toes and try to touch chest to legs.  Hold stretch for thirty seconds.

MARCHING/RUNNING IN PLACE
Stand in place, raising your knees in a marching motion, 10 - 20 times.  Start slowly and then increase to a running pace.

JUMPING JACKS
Approximately 20 times to get the heart rate up!

 REACH FOR THE STARS:  Stand straight and tall and reach as high as possible 5 times, alternating arms

 SUNFLOWER:  Form a sunflower (circle) with arms over head and open arms while bending knees to touch the ground with hands - then back up again - 5 times

 VOLCANO:  Make whooshing sounds as you bend down and reach for the ground, legs straight, then stand up and straight and tall and reach for the sky

 SHAKE IT UP:   Shake hands and feet for thirty seconds

 HIGH KNEES RUNNING IN PLACE:  Start slowly then move legs faster and higher while running in place

 "I LIKE" GAME:  (good for the first day) Mark two chalk lines about 25 yards apart.  All kids stand on one line alphabetically by first name (they get to know each other that way).  Each child in turn yells out something they like (such as "chocolate cookies and milk") or something they have ("I have a brother").  If anyone else like that item or has the same thing they all run to the other line and then back together.  Do this many times with several kids.

 JUMPING BEANS:  Form a horizontal line(s) of 10 runners and everyone takes 5 running strides followed by a leap.  Repeat for a minute.

 BALL DRILLS:  Using several soccer balls or other objects, 10 recommended, have the group rn around the balls or over the balls while running or hopping.  Emphasize high knees and some bounding if they are sufficiently warmed up. (View Ball Drills)

  SKIPPING:  Skip with high knees with hands on hips.

A typical workout session includes:
1. Hydration
2. Dynamic Warm up period involving movement and some gentle stretching - 5-10 minutes
3. Drills in the form of games - 15 minutes
4. Walk/run workout - 20 minutes
5. Stretching and warm down - 10 minutes
6. RE-hydration

Please visit the Program Description section of this website where JUST RUN's benefits/features and requirements are provided.

Running form should be reviewed regularly.  Basic concepts are:
1. Run tall - don't lean too far back or forward
2. Run relaxed - head,face,shoulders, and arms should feel relaxed
3. Chin up and eyes forward
4. Arms swing straight ahead - not side to side
5. Relaxed hands with thumbs up - no clenched fists
6. Start slowly
7. Exert the same effort going up and down hills as on flat ground
8. Do not over-stride