Run, Run, Run: How to Make Running Fun for Your Kids

Run, Run, Run: How to Make Running Fun for Your Kids

Kids naturally love to run around. Whether playing with friends, chasing a ball, or rushing to catch a bus, kids run with a smooth and effortless stride. And when we run as kids, we usually have one motive: to have fun. Maintaining that joy is a great opportunity, but also a potential challenge. 

A Complete Guide to Kids Running

Like walking, dancing, jumping rope, riding bikes, or team sports, running is an excellent way to help incorporate the 60 minutes of daily activity recommended for children by the Australian Government Department of Health and Human Services

Running With Kids: My Runner-Dad Experience

Ever since I was young, I have been passionate about running and soccer. However, there were times when I could not participate in the sports I loved due to injuries or lack of motivation. Sports has been a major influence on my personality and character. I have formed lifelong friendships and experienced amazing moments through sports. When I had my own children, I wanted them to have the same opportunities and benefits that sports gave me. But I can tell you from my own experience that it is not easy. You have to find the right balance between sharing your passion with your children and not forcing them too much. It has been quite an adventure so far.

As someone who has always been passionate about sports, I have witnessed how different parents act in sports situations. Some of them are the soccer parents who get too excited and shout at the other team, umpires and their children, the stopwatch parents who always give feedback to their kids and want them to do their best but through being overexcited for their kids end up pushing them away from sport, and the drop-and-run parents who see the sports activities as a chance to have some free time. Having grown up seeing the effect of this on participation and the effect it had on some of my childhood friends, I work really hard to try and not be like any of these kinds of parents.

Over the last few years, I’ve seen my kids run with smiles on their faces, and I’ve seen them upset/scared to put on their running gear, never mind to get to the start line. I’ve watched my school-aged son podium at local events and district events, and my school-aged daughter run a number of fun events smiling, some of which she initially didn’t want to go in but wanted the medal (medals are cool). I’ve also seen both show up to a race and declare they just didn’t want to run that day.

It has been wonderful to see how running has brought my children closer together. My daughter has been supportive of her brother and cheered him on during his races. My son has been caring and compassionate towards his sister and helped her finish her events. They have crossed the finish line hand in hand and celebrated each other’s achievements. This is a stark contrast to their usual behaviour, where they seem to enjoy plotting against each other and arguing. Running has been a great adventure for our family and I hope it will continue to be a permanent part of our lives.

What Age Should Kids Start?

Running is a popular and enjoyable activity for many kids, but there is not much scientific evidence on how to run safely and healthily for kids. Unlike other sports that have specific recommendations from experts on how to prevent injuries and overuse, running does not have such guidelines for young children who love to run. Therefore, parents and coaches should monitor the kids’ running habits and make sure they are having fun, staying motivated, and avoiding pain. Running can be beneficial for kids of almost any age, as long as they follow some general principles, such as warming up, cooling down, wearing proper shoes, and resting when needed.

The book "Fundamentals Of Youth Running: A Complete Guide for Middle and Long Distance Runners Ages 6 to 18" - gives general running guidelines per age group that might help parents understand how their running participation can progress:

• Ages 3-9: Regular exercise is encouraged, including running that is fun.
• Ages 8-12: Participation in running group training and events
• 12+: Kids can slowly increase training distances and participate in competitive training.

However, these guidelines may vary depending on the individual’s abilities and needs.

Running can also help kids develop skills and interests for other sports, such as soccer, basketball, football, or tennis.

“Some kids may not like ball sports or team sports at first, so running can be a good option for them to enjoy physical activity on their own or with a group like track and cross country,”

But too much training can cause injury, just like for adults. That’s why experts say it’s important to keep exercise fun. “If the kid feels pain while running, that’s a problem that needs to be checked as soon as possible. Feeling sore afterward is usually okay, but feeling pain during running is a big worry,”

The main thing is to talk to a sports professional/doctor and look for signs of stress or pain in your child if they start running. The goal is to run for fun, otherwise, you might risk your child’s health or happiness for years to come.

The Benefits of Running When You’re Young

Running is awesome, and you know it.  While all physical activity is beneficial for kids, running can significantly improve kids’ physical, mental, and personal well-being. Not only can running help them stay fit and healthy, it can also teach kids valuable life lessons and skills that will translate into other areas. From improved self-confidence and discipline to better sleep and more family bonding, here are a few more of the many benefits of running for kids:

• develop coordination
• help to build strong bones
• strengthen muscles
• improve cardiovascular fitness
• decreased risk of developing type 2 diabetes,
• and lower blood pressure and blood cholesterol levels.

You can run together as a family.

You can run with your family and have a blast. Running is one of the best activities to do with your family. It’s easy and you can do it anywhere. No matter how old you are, you can run or walk with your family. Parents with little kids can run with them in the backyard, parks, or trails. They can also play fun running games like tag or chase. With older kids, parents can go on longer runs around the neighbourhood. You can even train for and run races, like a 5K, together. Running with your family is a great way to bond and make memories with them.

Running can help kids learn about perseverance.

Running can teach you how to never give up. Running is not always easy, but it can help you learn how to work hard and keep going, even when things get tough. As you run more and more, you’ll see how you get better and faster. You’ll discover that you can do anything you set your mind to, as long as you practice and persevere.

Running improves mental health.

The mental health benefits of running are tremendous. Running is a great way for kids to get out and explore their environment, improve their ability to concentrate and focus, and reduce stress and anxiety.

Running can be an individual AND team sport.

Running is a great choice for kids who don’t like or struggle with popular team sports, like soccer, baseball, or football. Even though running is about your own performance, you can still run with others and be part of a team. Running with others can help you improve your social skills and enjoy the benefits of teamwork.

Running can boost kids’ self-esteem and confidence.

Kids who run regularly will start to see how they improve and achieving their goals.  They’ll feel proud and confident of what they can do. It will help to increase their confidence levels and develop a sense of mastery over their own bodies, which will help will improve and carry over to other areas, such as school and social life.

They’ll have some fun!

Last but not least, running can be a lot of fun and a great way to get active. They’ll get to enjoy the outdoors, challenge themselves, and make friends. Running can make you smile and laugh, and that’s the best benefit of all!.

How to Make Running Fun for Kids

Running with kids can be a blast – or it can be a nightmare. Starting your kids off on the right foot (no pun intended) can help them develop a healthy and happy bond with running.

Kids, especially younger ones, are not usually motivated by running in the same way many adults are. Things like fitness, weight loss, or training for a race do not cross their mind. Instead, kids just love the feeling of FREEDOM when they run. Just go to any park and you’ll see kids happily running around during a game of tag. 

So what’s the best way to get your kids up and running?

Check your school for programs like run club, Little Athletics, your local parkrun, local running websites for running clubs or fun run events (colour run, a mud run, a foam run, a costume run, or anything else that pops up in your area – check out the Australian Running Calendar) or even online running events that have themed medals.

Get them the right apparel

If your good friend wanted to take up running and asked for advice, what is one of the first things you would tell them? Get the right gear. Proper fitting shoes. No cotton. Sweat-wicking clothing.

Kids are no different.

Provide comfortable shoes that will help encourage the natural movement of their little feet. Many big name shoe companies now make running sneakers for kids, such as Nike, ASICS, New Balance, Saucony, Hoka or Tarkine. When in doubt? Visit your local running store for help!

As far as clothes go: you want to make sure they have comfortable athletic gear to keep them cool and chafe-free. Sweat-wicking, lightweight clothing just like you would wear.  Something that they enjoy wearing, that is fun, matches their personality or colours they like – you can check out our range of gear here – www.cardiokingz.com.au.

Start Slow 

Start Slowly, But Surely Don’t be fooled by their endless energy in the living room, kids are not ready to run long distances right away. Kids, just like adults, need to start with short runs so their tiny muscles and lungs can get used to running. Choose a distance that suits their age. Run / walk intervals are a great way to make them run a bit, without making them hate running. Follow the 10% (or less!) rule: once your kids enjoy running, don’t make them run more than 10% (km or time) more per week. If you are a runner yourself, you can invite your child to join you on a run. This is a good chance to teach them how to run safely and politely, and also to bond and chat with them.

Is Long Distance Safe For Little Legs?

It's worth mentioning here that while young kids running long distances, such as marathons and even ultra marathons certainly make the headlines, experts are still unsure about the safety of long distance running in children.  Although running is a completely natural activity for kids, if you have any concerns, please consult with your child's Doctor before taking them running.  Listen to your kids concerns about aches or pains.  They have their whole lives ahead of them to run far.  Right now its more important to encourage the building blocks of running.

It’s Never Too Early To Learn Pacing!

Little kids have two paces: lightning fast and walking. Watch a kids “fun run” race, or observe any school gym class and you’ll see what I mean.

Once your child is interested in running longer distances (more than a minute or so, for most kids!) you will need to teach them about pacing. Let them know that starting slow may not feel as fun at first, but it will allow them to run farther before they get tired. This will make running for longer intervals or distances more enjoyable for your child.

Try counting steps – or cadence – to teach them pacing. Or, teach them the art of “conversational” pace! Sing songs together while running, if they are running too fast to comfortably sing – have them slow down! 

Don’t Forget Hydration And Nutrition!

Most little kids will likely not be running distances that require mid-run endurance fuel, such as gels, chews, or energy drinks. But, you should still make sure your kids are taking in enough extra calories and extra water to compensate for their caloric expenditure and sweat loss.

Now is a great time to teach your kids the importance of healthy foods. Teach them how healthy food helps build strong bodies, and how it helps our bodies recover from exercise. Encourage them to “fuel” their bodies with these healthy foods and water!

Always Encourage – Never Discourage. 

Please don’t make running a punishment for your kids. Doing so may give kids a negative association with the act of running. Instead, praise and celebrate their achievements. Even something small to you might be big to them. Also, be understanding of the days they don’t feel like running. Just like adults, kids have good days and bad days when it comes to running. But unlike adults, kids don’t care much about external goals – such as training for a race – and tend to NOT push through a bad run. Remember that this is their run, not yours. The pace may be slower, the stops more frequent, and the overall distance shorter. And that’s OK!

Lead By Example.

Your kids are watching EVERYTHING you do. Setting a positive example of your love for running will give your kids a healthy outlook on the sport of running. They will view running as a normal, fun activity rather than some sort of chore or insufferable weight loss method. Plus, seeing how much you enjoy running may inspire them to give it a try. And who knows, maybe one day they will run faster than you!

               

Be Cool With Your Kid’s Running Mood

You know, no matter how much you try, no matter how much you cheer, some kids may have no interest in running at all. Or, their passion for running may come and go. And that’s fine. Instead of forcing your kids to run when they don’t want to, help them stay healthy and active through other physical activities or sports that they like. Don’t lose hope; they may change their mind and love running one day.

Enjoy the journey!

 

photos - thesundaylongrun and Natalie