Emma Mackie

We pride ourselves on being a physical activity program that doesn’t solely focus on competition. Fitness is meant to be for everyone, and here at 100 Mile Club, we are all on the same team. We cheer everyone on to be the best that they can be. What better way to feel like a team than to establish your very own 100 Mile Club cheer? We have a bunch of example cheers and chants on our Store that you can try out (Coach’s login required to access the store). You can even ask your runners to come up with a chant as they’re running or walking to show you at the end of the run. Add dance moves, claps, or poses to make it memorable. This fosters their creativity and creates a special bond for your runners.  You can start your run with the chant or end with it.  Either way, make it unique and memorable for the kids. You can choose a Chant Leader every run to lead the group to teach some leadership skills as well.  Here are some of our favorites. C = Coach/Captain , T = Team/Runners Good, Better, Best! C: Good. Better. T: Best! C: Never let it T: Rest! C: ‘Til your good is T: Better C: And your better is T: BEST! C: Who are we? ALL: 100 Mile Club!! ::CLAP CLAP CLAP:: BREAK!  Ready Set C: Run… T: ALL THE MILES! C: Smile… T: ALL THE SMILES! C: Ready? T: Set C: Ready? T: Set! C: Who are we? ALL: 100 Mile Club!! ::CLAP CLAP CLAP::  BREAK!

  Lead a group warmup before your run to help teach your runners the importance of muscle health. As always, snap some pics/videos and send them to [email protected] or tag us @100mileclub to get featured for this month’s challenge!  Stretching is key to keeping your muscles healthy and happy. It also provides a great time to connect with your runners before they hit the track. It doesn’t have to be long; a simple 3-5 minutes before a run (even after!) is awesome. This is also a perfect opportunity to incorporate some science lessons about anatomy and muscles while they stretch.  Below are three guides: a 3-minute warm-up, a 5-minute warm-up, and a 5-minute cooldown. Feel free to use a mixture of your favorite exercises, whatever works for you and your time. Remember, this is meant to be simple, easy to implement, and ultimately fun for the kids. When you find what works, stick to that routine, and you can even have your runners switch off leading the group warm-ups or cool-downs (great opportunity to teach some leadership skills!). P.S. Music is a huge mood booster! Check out our Spotify playlists here. Watch our short 30-60-second videos to see the movements shown by Emma, one of our team members. Enjoy!  Go-To 3-Minute Dynamic Warm-Up  30 Jumping Jacks Leg swings – 30 seconds per leg This will open up your hips – excellent if you’ve been sitting all day! Bootstrapper Stretch – 30 seconds Great hamstring stretch Arm circles – 30 seconds with thumbs up, 30 seconds with thumbs down Start small, then work your way up to big circles You use your upper body to run, too!   5 Minute Dynamic Warm Up Look Arounds – 30 seconds Arms on your hips; rotate your head right to left Jog in Place […]