Whether you are a beginner or advanced runner, what Cliff Temple calls the "Golden Rules of the Track" in the New York Road Runner's Complete Book of Running and Fitness (an outstanding book, by the way), are a great introduction and reminder to proper track etiquette.
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As a runner and a trainer, I think that the integration of track training is essential to understanding and improving your performance. The track offers controlled conditions, with exact distances so a runner can establish a baseline and set benchmarks of improvement as training progresses. And, the track is the best environment for interval training,
We all start somewhere, and it's important to remember that. Many newbies to the track don't know the following bits of etiquette and can be intimidated to share the track with others that they perceive to be more experienced. The simple structure of the rules and being in the "know" builds confidence. And for those of us who are seasoned, this reminds us of our manners.

Rules to Live By When Running on a Track
Like I mentioned, these originated from Cliff Temple, but I've added a few of my own.

• Always run in a counter-clockwise direction.
• Warm-up on the grass infield or outer lanes; never warm-up on the inside two lanes.
• Shout “Track!” as the standard warning signal. If during a training run, someone is walking or jogging at a slower pace on the inside lane ahead of you, it is most polite to warn them you are coming. If you are the slower party, it is most polite to acknowledge and move to an outer lane.
• Watch out for flying objects. If you have to cross the grass infield, watch out for a javelin, discus or hammer.
• Avoid a crushed granite track on wet days.
• When you arrive at the track, be sure to read the track rule signage. They are bound to have something posted.

Have a great workout!

To learn specific track exercises and drills and learn how to integrate them into your unique workout, contact Coach Travis at learnsafemovement@gmail.com.

There is no doubt that the landscape of our active lives has changed over the last several decades. The car has become paramount to our daily lives, taking us everywhere we need to go and everywhere that we need to go spans greater distances than it once had. TVs, computers, and video games are now integrated into our every moment keeping us productively on task or complacently occupied. Our jobs have also become more sedentary and the hours that we work, longer. These changes have impacted us greatly. Globally, there are more than 1 billion overweight adults, 300 million are obese. Alarmingly, some studies have found that up to 70% of our kids are inactive. Childhood obesity is steadily on the rise. And, children are suffering from health problems, like high blood pressure, type 2 diabetes and elevated blood cholesterol, that previously weren’t seen until adulthood. Quite literally, we have to get moving on change.

Personal Trainer, Travis Grosjean, explains 4 healthy habits that you can integrate into your families life!

Active play.
The art of having fun, actively! Everyone benefits from unstructured play. Adolescents benefit greatly from vigorous play, like tag, chase, random running, swimming, cycling, walking, racing, jumping rope, tree climbing, playing at the playground. Even infants require active play, in a safe, nurturing and minimally structured play environment. Active play should be fun and is a wonderful parent/child bonding opportunity. A simple game of catch, shooting some hoops, or just running around the grass with your tot not only gets the blood pumping and the muscles moving, but can be great time spent together.

Active Transportation.
Try to get some active transportation in where you can. You won’t be able to walk or cycle everywhere that you go, but you can do your best. If you need to go to the convenience store or restaurant around the corner, walk or cycle instead of driving. If you have to drive, park your car in the furthest parking space that you can and walk the distance to the entrance.

Physical Activity Participation or Organized Sports.
I say physical activity participation -or- organized sports, because physical activity does not have to be athletic. It should be vigorous and enjoyable. It has been found that kids enjoy sports because they enjoy learning and improving their skill, getting stronger and healthier, and develop role models. But, organized sports aren’t for everyone and they don’t have to be. What is most important is that the activity is enjoyable, and easily continued.
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Limited Screen Time.
Children who spend more time playing outdoors are more likely to remain active through adulthood than children kept indoors. With that said, it is important to limit TV, video game and computer time, keep TVs out of bedrooms, and create opportunities for active outdoor play for kids and as a family. And, if you are up to it, power your television and other screened equipment with Cycle Power, such as seen in Mother Earth News (I have often wondered why gym equipment wasn’t designed to be self -sustaining.)
For your kids, besides the obvious body weight benefits, they benefit greatly from being active at an early age. They typically are in better physical and mental health, have higher academic performance and with these healthy habits, they are more likely to live a healthier lifestyle through adulthood. These early years have also been identified as a critical period for growth and acquisition of motor skills that are needed to be physically active throughout life.
How much activity should our family strive for? Here are the general recommendations, as reported in Pediatrics, the publication of American Academy of Pediatrics and the U.S. Department of Health and Human Services. However, check with your doctor if you are starting any new exercise routine.

• Children aged 1 to 5 years should participate in at least two hours of physical activity every day, accumulated over many sessions.
• Recommend that children and adolescents ages 6-17 should do 60 minutes (1 hour) or more of moderate to vigorous physical activity each day (such as biking, running, or field sports), muscle-strengthening exercises (such as climbing), and weight-bearing (bone-strengthening) activities (such as running or jumping rope) on at least three days of the week.
• Adults ages 18-64+ should at a bare minimum, play for at least 2.5 hours at moderate intensity aerobic exercise (such as brisk walking or gardening) If you prefer, you can exercise vigorously (for example running, swimming laps) for 1 hour and 15 minutes per week. deally, to get the maximum health benefits from exercise, increase the time to five hours per week of moderate-intensity aerobic exercise or 2 1/2 hours of vigorous exercise. Include muscle-strengthening exercises (weight training, sit-ups, pushups, carrying heavy loads) on at least 2 days of the week.
• Older adults -- Keep exercising like other adults as long as you can sustain that level of exercise. If you have a history of falls or have balance concerns, include exercises like tai chi, other martial arts or yoga.
• Pregnant women -- Spread 2 1/2 hours of moderate-intensity aerobic activity through the week. If a woman was vigorously active prior to getting pregnant, vigorous activity can be continued through the pregnancy. Continue exercise after delivery.
• People with chronic conditions -- In general, exercise recommendations are the same as for well people. However, it is recommended that people with chronic illnesses discuss their exercise plans with their doctors.

For more detailed information visit:
Best Practice Guidelines for Physical Activity at Child Care
http://pediatrics.aappublications.org/cgi/reprint/124/6/1650
Physical Activity Guidelines for Americans
http://www.health.gov/paguidelines/default.aspx
Additional Resources
American Heart Association www.heart.org
ChildStats.gov www.childstats.gov
The Obesity Society www.obesity.org
Centers for Disease Control and Prevention www.cdc.gov
World Health Organization www.who.int
Department of Health & Human Services www.health.gov
American Academy of Pediatrics www.pediatrics.org

Hi There! 

With the start of the school year, now is a great time to start an exercise log, setting baselines, goals and benchmarking progress. The school year is a natural beginning, with a natural end, making it a great S.M.A.R.T. goal, and goal setting lesson!  Beyond the exercise, this also makes for great math skills. 

Check out the At Home site of the Presidential Youth Challenge. We love the exercise tutorials, and downloadable tracker! This is a great way to incorporate healthy exercise practices in the home and start exercise discussions, beyond P.E. and training sessions. 

Smooth Moto Coaches love it when parents and kids ask about things like the Presidential Youth Challenge. During P.E. class, they work on building their abilities to excel at testing like this. P.E. class is a great time for kids to ask questions, get specifics on how to do an exercise, learn how to benchmark progress, or have Coach take a baseline for them. Coach will even help parents define appropriate "P.E. homework", if you choose.  Using the tracker as a goal setting experience, and point of discussion with Coach is also a fantastic use of this resource. Just ask! Anytime!

Resources:
Presidential Fitness Challenge at Home (url:  https://www.pyfpstore.org/pages/pyfpathome)

With Gratitude, 


The Smooth Moto team - P.E. for kids! where kids Learn Safe Movement