The COVID-19 pandemic had a negative effect on parents and their children. As a result, they were not getting their regular exercise, and many families started gaining weight. Well, guess what?! Now is the time to get back into shape as a family. Running is a hobby that you and your child can do together to become healthier and promote family bonding time. 

Kids naturally love to run around! Chances are,  if you are reading this, you too love to run. As adults, we run for different reasons, some run for the challenge to accomplish goals, others run to lose weight, or to distress. We understand the physical, emotional, and psychological benefits of running, and we want the young people in our lives to develop active habits for a lifetime of health. Here is the problem; Most children don't like running for exercise. We have to disguise it as something else. 

1. Make Running Fun!

   Running should never be a punishment. Doing so may give kids a negative association with the act of running.  Further, never speak condescendingly to your kids about their running. Things like “come on, your sister can do it, you can too!” may seem encouraging to you but might discourage your little runner from building a healthy relationship with running. Kids just love the uninhibited feeling of running.  Just head to your local playground and you will see kids gleefully sprinting during a game of tag. Or simply sprinting from one side of the playground to the other to see who can get to the swings first. Play games, run relays, and incorporate other creative ideas to keep kids interested. Encourage children to participate and try their best!

2. Be Supportive

If we want kids to want to run, a supportive attitude is crucial.  Encouragement and praise foster a positive connotation with running and will instill in them the confidence to continue the pastime on their own. You need to start with gentle beginnings, some children are not naturally athletic, and you cannot expect them to leap around with glee at the prospect of running with you. Involvement is key and the golden rule is to let the children run the show. Kids love to feel important, so assign responsibility to maintain their interest. Let them use their stopwatch or timer so they are controlling the session. Do not say run, for a lot of kids, running is in the same bin as vegetables and homework. Try mixing some sprints into a fun game to undo these negative perceptions.

3. Start Slow

Start slow and it is important to remember that even though they may run circles around your living room, kids do not necessarily have cardiovascular endurance or strength to start running in long intervals, Kids just like adults need to start with short distances so their little bodies can adapt to the stressors of running.

4. Proper Gear

Children need the proper gear for running. Comfortable sneakers will help encourage the natural movement of their little feet.  Running in old shoes could cause knee and shin issues. When our children are in pain it will cause them to run from running. A new pair of sneakers may be a motivator for them to use them.

5. Pick Time Over Distance

Start with age-appropriate distances. Run/walk intervals are a great way to encourage small bouts of running, without physically or mentally overwhelming your kids. Follow the 10% or less rule: once your kids become comfortable with running, do not increase their running volume by more than a total of 10% mileage per week. 

    Scheduling cardio 3-4 days per week will help build your child’s stamina for when they go back to school.

Example Schedule:

Monday, Wednesday & Friday

1. Schedule 30 minutes of committed time for run/walking and extra play is a bonus.

2. Focus on time over distance, for instance, warm-up walk for 5-10 minutes

3. 10-20 minutes of dedicated jogging

4. 5-10 minutes of cooldown time.

Bonus Material:

Children love apps on their phones. One of the best apps is an app that can help with their health. Whether it is Map My Run, Strava or Coach Tadris favorite The Nike Run Club!

Take your son or daughter on a journey to better health, and sign them up to be your partner in our RunA5K training program!

Here’s a discount code to get 25% off of childs rate! (CR2521)

If you sign up before the AC Marathon Series (5k, 10k, half marathon, full marathon) kicks off in October, 2021 Get 15% Off w/ Code: (F1521)