January E-Newsletter  
Kids of STEEL training plans can be started any time now. Training plan details and logs can be found here. If you have any questions about the plans, contact your KOS site coordinator or P3R Youth Programming Staff at

Check us out on Instagram, Facebook and Twitter for videos, training tips and recipes. Make sure you follow our pages so you can see the new additions each week. Tag us in your photos using the hashtag #kidsofsteelpgh!

We know Kids of STEEL impacts the entire family. As your child works on their activity and nutrition goals, please think about the questions below. We will send a post-program survey after race weekend to get your feedback.
  • Did your physical activity AND your child’s physical activity increase during the program?
  • Did you notice a change in the overall nutritional quality of the foods your family ate during the program?
  • Did you and your child eat more meals together?

January is Family Fit Lifestyle Month! Check out the January family calendar for fun tips and suggestions throughout the month. Print it out here and hang it on your fridge! Also, the second week in January is Fly like an Eagle Nutrition Goals presented by Giant Eagle. Send us a picture by tagging us on social media using #kidsofsteelpgh. Be sure to check out our social media pages to see what Coach Kara, Coach Nick and Coach Stu are up to this month!
Tips from Stewart Jones, USATF Level 1 Coach

5 Tips to Make Running Fun
​​​​​​​1. Forget about drills, warm up routines and distances. Be ready to laugh and lighten up your attitude during every practice session.
2. Running the same route can get boring. Mix up locations for a new and exciting run! 
3. Set up an obstacle course! Your course should include jumps, zig zags and something to climb. The more movements that are included will help boost athleticism in young runners.
4. Incorporate games into training. Kids who are playing and having fun are less likely to complain and even realize that they are gaining extra miles.
5. Challenge each runner to hit a goal time that is good for them in a short time trial. Using goal times help students learn how to properly pace themselves and prepare them for how a race might actually feel.
Tips from Nick Fischer, RD, LDN
Carbohydrates: Fact or Fiction?
We hear that carbohydrates are bad, fattening, cause inflammation and more. Fortunately, most of these statements are not true. Let’s take a look at some myths on carbohydrates in this month’s nutrition blog.
Nick's Nutrition Blog

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810 River Avenue, Suite 120, Pittsburgh, PA 15212 • 412-586-7785 •