All of us are aware of the growing problem of obesity in our youth and the epidemic of “couch potatoes”—kids spending too much time in front of television or video games.
What’s a parent to do?
According to the Mayo Clinic, the best thing a parent can do to have active kids is to be active themselves. Mayo recommends at least one hour a day of moderate exercise for kids ages six to 17 years old. Three or more days a week should include more vigorous exercises such as jump roping or running. (www.mayoclinic.com/health/fitness/FLO0030)
The encouraging news is that kids’ triathlons and fun runs are on the increase. Most adult runs now feature family or kid runs along with them. IronKidsTriathlon Series, which began in 1985, has hosted over 40,000 runners, including famous alumni Lance Armstrong and Olympian Hunter Kemper.
Waterloo dentist Jeff Smith is a tri-athlete, a passion which takes long hours of training. Last year, after completing an ironmancompetition in Wisconsin, he decided he needed to find a little balance with his training and his family life.
“With a growing business and the kids getting older, I felt selfish putting in so much training time,” said Smith. He needed to find a way to exercise with his kids. He started incorporating his kids along with his workouts.
Smith’s son, Ethan (11), goes running with him 35 to 45 minutes. Often his daughters, Elinor(9) and Erica (6), will ride their bikes along with him on his runs. “It’s fun for them to carry my water bottle and things like that,” he said.
Smith emphasized the key to getting kids exercising is to make it fun. “Mix it up and add variety. Play Frisbee in the yard. Throw the football so they have to sprint to catch it,” he said.
Smith has set up a Figure 8 course, almost a mile in length, in the neighborhood for kids to run or bike around. They set up water stands to make it “official.” “The kids all love competition and being timed,” he said. The family takes bike rides together with the “reward” being a stop at a playground in the middle of the ride. “My girls will do anything if they can swing at the end of it. Sometimes we take a picnic lunch along.”
Three years ago, Smith and friend John Bunge created the Lost Island Youth Triathlon for kids ages seven to 14. The race utilizes the Lost Island Water Park facility. The swim course is held in the wave pool, which is inviting for kids who aren’t necessarily strong swimmers. Depending on the age of the athlete, the swim distance is either 50 or 100 yards. Safety is a top priority. Kids are sent off in three- to five-second intervals to avoid getting too bunched up. Lifeguards are on duty.
The bike portion takes place on Hess Road—two miles. A variety of bike styles are present—older models, street bikes, mountainbikes. All participants must have a bike in good working order and a helmet that fits correctly.
The running portion of the race is around the perimeter of the Lost Island Campus which is split into a half-mile or full-mile course, again depending on the age of the child.
Participants and their parents show up on the morning of race day in August at 6 a.m. to get ready for an 8 a.m. start. “The first year we had a weather delay for an hour,” Smith said.
“The parents and kids sat in cars in the parking lot and waited till we could get underway.”
The first year of the event was the majority of the kids’ first exposure to the triathlon format. One of the parents of participating kids usually is a runner or athlete. In 2008, 70 to 80 kids participated.
Smith and Bunge have gotten great support from corporate sponsors—Scheelsdonates water bottles, Fox River Sox gives socks for all participants. Athletes also receive a pass to Lost Island Water Park and a drawstring backpack. Medals are given for first, second and third place in each age division.
There are many opportunities for kids to run and compete around the Midwest—Illinois, Minnesota, Wisconsin. Cost is usually between $35 and $45. Participants are required to have a one-day racing license from USA Triathlon. Many kids have annual licenses to participate in more than one race a year.
“If a child is interested in competing, I would suggest picking a race and setting up a training schedule,” said Smith, who also is a certified tri-athlete coach for adults. It’s important for kids to train properly and build endurance for the competitions, even though the distances are shorter than adult races. The Black Hawk County YMCA has a swim club for kids to work on their stamina and technique in the pool.
Many local celebrations, including Sturgis Falls and My Waterloo Days, have 5K walk/runs for kids. The Mayor’s Fun Run has taken place every September for the past 10 years. Set up on a one-mile course throughout downtown Waterloo, it is free to all fourth graders in the Waterloo Community School district. Des Moines has a fun run associated with the HyVeetriathlon.
“Beginning in June, there is a run pretty much every weekend somewhere not far away,” said Smith. “Just get out and make it fun.”
For more information about
local kids’ run opportunities:
• My Waterloo Days Fun Run—319-233-8431
• Cedar River Runners Club—(5K Family Fun
Run/Walk and Kids Fun Run on Sturgis Falls
Weekend) Contact Joe Cook, 319-277-6526,, or
email joe.cook@cedarriverrunnersclub.com
• Lost Island Youth Triathlon—August 2009 coachjeff@trismith.net
• Mayor’s Fun Run—Open to all 4th grade
students in Waterloo, September 2009
Contact Mark Gallagher, 319-291-4370
• Fitness/Triathlon Training/Coaching—Jeff
Smith www.gatewayendurancetraining.com,
coachjeff@trismith.net
For a listing of all races in Iowa, visit
www.fitnesssports.com
How to Make Exercise
a Family Affair
• Incorporate physical activity into your family
routine. Go for an early morning walk with
your kids and your dog
• Make a habit of walking together after dinner.
• imit sedentary time—TV watching, video
games, computer time, texting and phone
time. The American Academy of Pediatrics
recommends no more than one- to two-hours per day.
• Promote activity, not exercise. Most adults
think of exercise as sweat and hard work.
The key to fit kids is making it fun. Play
catch. Have a jump rope contest. Have a family-wide game of tag. Play games from
your childhood like Red Rover and Red Light, Green Light.
Source: www.mayoclinic.com/health/fitness/FLO0030)
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