Are you looking for a way to get your child into running? Running is a great way to get in shape and stay healthy, and it’s something that kids can start doing at a young age. It’s also a lot of fun, and there are plenty of ways to make it more appealing for kids. Practical advice on how to get a child into running isn’t easy to find, but we lay it out here.
In this article, you’ll find out how to get your child into running, including the best way to start a habit and keep them motivated. With some great tips from experts, you’ll be able to get your child into running in no time!
There are a few key things to consider when looking to ease children into running:
- At What Age Can a Child Start Jogging?
- Benefits of Running for Children
- Motivation for Kids
- How to Start a Habit
- Tips from Experts on Getting Children into Running
Let’s take a look at some facts about young children and running. It may surprise you.
At What Age Can a Child Start Jogging?
Most experts recommend that children start running at around the age of 6. This is because their bones are still growing and they’re less likely to get injured. However, if your child is older than 6 and has never run before, it’s not too late to start – just be sure to take things slowly at first.
Elementary-aged children can train in a structured way that will allow them to safely enjoy distance running. This is backed by science.
Some people don’t agree with that.While I understand their sentiment, it’s perfectly safe for children to enjoy running.
A few common misconceptions about getting a child into running:
- They don’t enjoy running
- It isn’t safe for them
- Children will get burned out if they run too much
Misconceptions aside, let’s look at some of the benefits of younger children getting into running.
Benefits of Running for Children
Distance running has many benefits. Children benefit in many of the same ways as adults. Running promotes a healthy body composition, raises self-esteem, builds muscle and strong bones, and gives the child a healthy outlet for pent-up energy and a way to deal with stress.
Physical Benefits of Running in Children
Obesity is one of the leading causes of death in the United States. In a study by Ogden, they found that 31.9% of children and adolescents were at or above the 85th percentile for BMI. That is quite alarming.
Any activity that can encourage a child to develop healthy benefits at a young age is going to have a direct impact on their health as an adult.
Running also helps to build muscle in children. Muscle is an integral part of our body composition and is critical in helping reduce the amount of body fat the body carriers as well as helping the body perform its basic functions.
Gaining muscle is a good thing.
Mental Benefits of Running in Children
Many kids today suffer from depression and other conditions associated with low self-esteem. The American Family Physician states, “Depression is a common psychiatric disorder in children, adolescents, adults, and the elderly.”
It’s well documented that exercise helps increase overall mood by releasing endorphins and, therefore, can help combat depression. While this may be a bit dramatic for a six-year-old, unfortunately, this is the world we are living in.
Other activities believed to be tied to depression, at least loosely, are reduced as well by the time taken up by running. Video games, screen time, and wasting away looking at their phones are all impossible while putting in some hard miles on the trail or pavement.
That alone is worth the cost of admission…
Motivation for Kids: How To Get a Child Into Running (And Wanting To Run!)
Children can be finicky. One day they are all about something and the next day they cry because you mentioned it. It’s important to be strategic when first introducing the idea of running to your child.
The best way to start is by making it a family activity. They must see that running is something you enjoy and is a regular part of your life. This will help normalize the activity and make it less daunting for them.
Another great way to get kids motivated is by turning running into a game or competition. Create a scavenger hunt or have a friendly race with the neighbors. Something to make it fun for them and keep them engaged.
Another idea? Change the scenery! Take them to a cool trail around a lake or up in the mountains if you’re lucky enough to live by them. Anything that is more exciting than your block. Parks are a great place to start!
Finally, find a local children’s running group in your area or look online for virtual options. This can create a sense of community and belonging that will be very motivating for kids.
How to Start a Habit
Now that we know the benefits and how to get children motivated, let’s look at how to start a habit. I write a lot about how to start a habit in my post on getting back into running after weight gain – it’s a good read.
The best way to start a habit is by starting small and gradually increasing the frequency and duration.
For example, if you want your child to run three times a week, start with once a week for the first week. In the second week, have them run twice. And so on until they are running the desired amount.
It’s also important to make sure they are enjoying it. As we discussed earlier, this can be done by making it a family activity or turning it into a game.
If they are not enjoying it, they are not going to stick with it. Also, make sure to praise their efforts along the way. This will help create a positive feedback loop that will further motivate them.
Some Common Misconceptions About Running You May Have To Combat
There are some common misconceptions about running that often prevent people from starting or continuing with the activity.
The first is that you need to be in shape to start running. This is not true! You can start slowly and gradually increase your pace and distance as you get in better shape. Some kids may not be able to run far at first – that’s ok! Keep encouraging them and they will improve.
Another misconception is that running is boring. Again, this is simply not true. There are so many different ways to mix up your running routine to keep it interesting. You can run with friends, listen to music or podcasts, or even take your dog with you!
Finally, some people believe that they don’t have time. This isn’t as big of an issue for the kids, but it certainly can be for the adult that will inevitably be going with them.
Tips from Experts on Getting Children into Running
“…how to correctly structure training and provide a safe, enjoyable distance-running experience for elementary-age children.”
-Journal of Physical Education
Training can be structured safely and enjoyably, but it takes a little common sense as well. Naturally, children shouldn’t be pushed too hard or be made to run long distances when they are just starting.
Start with shorter distances and slower speeds. As they improve, you can gradually increase the intensity. But always let them set the pace and listen to their bodies.
As for safety, it’s always a good idea to run with a partner. This way, if one of you gets tired, the other can help motivate and encourage them to keep going.
It’s also important to have proper warm-up and cool-down routines as well as a healthy diet. This will help ensure that children (and adults!) are properly fueled and won’t get injured while running.
Buy Them Some Cool Gear
Everyone loves cool gear, especially kids! My kids are all about something when I’m going to buy them something. That said, a new pair of running shoes should do the trick!
There are tons of options to choose from and most range in price from $25 to $35 or so. Not too expensive to make the kiddos excited!
Boys Running Shoe
Girls Running Shoe
That’s It – Now Go Hit The Trails!
Introducing your child to running can have a host of benefits, from reducing depression and improving mental health, to increasing physical activity levels. It’s important to be strategic when first introducing the idea of running to your child, as you want them to be motivated and enjoy it.
Make it a family activity. Enjoy it. Include them and their friends. With a little help, children can enjoy running and turn it into a lifelong hobby that will not only help them physically but emotionally.
