It was during the ‘Kids Run’ panel discussion at first edition of iRun Fest held in June 2017 in Delhi, we all agreed that all running groups across India should set aside at least one day a month to organise a run for children. Panelists comprised of representatives from various running groups and the audience were passionate runners. The same was discussed and agreed on at iRun Fest at Pune and Hyderabad.
Through this initiative we are taking that idea to the next step and launching Nuke-Lee-Us Flash Runs on this Republic Day and get India moving, starting with children as they are the nucleus of our society. They are our future. For that the foundation needs to be laid in the present ignoring what the past could have been.
If you are part of a running group and you are looking for some advice or support to start Nuke-Lee-Us Flash Runs, please reach out to me at drrajatchauhan[at]gmail.com . There is absolutely no fees to it and never will be. However we do accept bitcoins, hugs and pan-cakes.
Below are the generic guidelines for Nuke-Lee-Us Flash Runs, however the idea is not to get lost in the details or strictly follow them. It is to get India moving. Please feel free to adopt the plan that works best for you.
Here are the guidelines:
Smile - as this would make everything easy for everyone.
Organise the run on any fixed Saturday or Sunday of the day, preferably a day which is a rest day for you so you can focus on the children without any guilt of missing your own running session.
I will be sharing generic plans for all age groups and also for non-running spouses.
They don’t need to run distances like 21 or 42 km ever, as the only intent here is to get them moving. Wouldn’t it be wonderful if we could get a 14 year old child to run 3 km non-stop by the year end.
Distances we target to get children running non-stop be the year end are
Less than 10 years: no structured plan needs to be there. They should be encouraged to run around and be out there for at least 30 minutes every day.
10 and 11 years: 1 km
12 and 13 years: 2 kms
14 and 15 years: 3 kms
16 and 17 years: 4 kms
18+ years & non-active spouses: 5 kms
As runners we all appreciate the value of time and the same we need to instill in our children. Let’s start runs and events on time.
Nuke-Lee-Us exercise program, comprising of very simple exercises, to be done every day. It’ll only take 5-10 min a day. 11 repetitions have to be done 3 times a day.
Please don’t force children to push more than what they have been training for. Remember that we are not looking at creating champions, not yet at least. Getting them moving is big enough for now.
Use your best judgement whether children are medically fit to run. In case of any doubt please consult a doctor.
Always remember that the race is against your old self and no one else, same applies to children.