A Guide to Getting Kids into Running

If you’re a runner, then any sign your child is interested in the sport is likely to get you excited. No doubt you’ll be thrilled at the thought of your little ones joining you on a fun run or even a competitive race. However, taking the right approach is key to ensuring your child enjoys their first running experiences and doesn’t push themselves too far too quickly.

So before you sign your son or daughter up for the local 5k race, it’s important to get advice on the recommended ways to teach running to kids and how best to encourage their participation. 

What Age Can a Child Start Running?

Children will naturally start to run after they become well-practiced at walking. Usually around the age of two or three. However, this will vary depending on a child’s individual physical development. If a little one enjoys and is self-motivated to run, as long as they have good balance, stability, and no injuries, then parents can start gentle encouragement of short, fun activities. 

The Road Runner Club of America (RRCA) Youth Running guidelines say that regular participation and having fun should be the main focus of any child’s running activities between the ages of three and nine. Then, as they move into pre-pubescence and adolescence, children who want to participate in more organised programmes can be encouraged to do so. 

However, as with adults, it’s important that child runners aren’t overloaded in their training regime. Until they reach their late teens, it’s recommended that children don’t exceed more than two practice sessions a week. Fitting sessions in with a child’s individual development and focusing on good technique rather than speed or distance will also help set them up with good habits for the future. 

Recommended Distances for Young Runners 

The RRCA guidelines set out the following recommended distances for young runners: 

• Aged five and under: dash events up to 365 metres

• Aged five to eight: fun runs between 800 metres and 1.6 km, with a combination of running and walking

• Aged eight to 12: up to a 5k fun or competitive run

• Aged 13 to 15: participation in 10k or half marathon events 

• Aged 15 upwards: participation in marathon distances 

However, it’s important that parents bear in mind each individual child’s development phase and motivation before signing them up to a training program or race. Not every 11-year-old will want to or be able to run for three miles at once. Instead, distances should be adapted to a young person’s emotional and physical tolerance level. 

The Benefits of Running at a Young Age

If a child is given an appropriate training regime and encouraged to enjoy running from a young age, then there are a huge range of benefits it can bring to their lives, including:

• Building good exercise habits that will last a lifetime, helping them maintain a healthy body weight and reducing their risk of conditions like type 2 diabetes and high blood pressure

• Giving them a sense of discipline and accountability which can help them thrive in other areas of their life, including at school

• Acting as a good fitness base and springboard to other sports, from athletics to team sports

• Emotional benefits such as higher self-esteem and confidence, alongside strong mental resilience and a healthy competitiveness

• Opening them up to new experiences and friendship groups, particularly if they join a youth running club or start to enter fun runs and races 

How to Make Running Fun for the Whole Family

It’s unlikely that every member of your family (child or adult) will be motivated to run. However, if you can figure out a way to get everyone involved, it can become an enjoyable and healthy joint activity. Below are some tips for getting started. 

"Spending quality time being physically active with my kids has had so many benefits. Beyond improving our health and physical fitness, it's a time for us to connect, talk, and enjoy a shared hobby."

Ben Blakesley, Marketing Leader at GOREWEAR

Remove the pressure of fitness goals

Particularly for performance athletes, it can be difficult to understand that not everyone is motivated by a distance or time goal. Removing any expectations of how often, how quickly or how far you go will encourage each individual to get involved, regardless of their ability. Starting with small, enjoyable sessions that are achievable for everyone will make it more likely for them to join in next time. 

Focus on fun

Whether it’s turning your route into a game, mixing in different exercises or wearing funny sports outfits, making sure sessions are fun will keep your family members coming back. Playing follow the leader, turning your back garden into a homemade obstacle course or simply getting your little one to count items on a route will all help distract and motivate individuals. 

It’s also a great way of structuring sessions to help build in healthy habits and good technique. A walking race followed by stretches with animal noises makes a great warm up. Marching tasks encourage children to raise their needs and pump their arms. Pretending to be trees in the wind, trying to touch the sky then their toes or playing at being cows and cats are all great cool down activities. 

Enjoy a treat at the end

As well as encouraging children to eat for strength and health, having a treat at the end of an activity can be a great motivator and shows them the importance of balance. Give them healthy snack options, such as a banana, dried fruit and nuts or a yogurt shortly after a session to help them recover. Then let them choose their own treat after lunch or dinner as a reward for their hard work. 

Making sure your little one has enough rest is also important and can act as a motivator in itself. Promising a movie night, storytime or some creative activities after a running session may make them more likely to participate. Plus, it’s a great way to encourage recovery and ensure your child doesn’t overtrain. 

Get everyone’s footwear fitted

Any athlete knows that having the right footwear can make a huge difference to performance. This is particularly important for children who are still growing and developing their joints, muscles, tendons and bones. Getting your little one regularly fitted for running trainers will ensure they don’t start feeling uncomfortable or pick up any injuries. 

Listen To Feedback

Actively encouraging your children to talk about how they’re feeling about your running sessions together won’t just help them become a better athlete, but build your relationship with them. Ask them for feedback after every run will help you understand what they do and don’t like and adapt your sessions to their preferences. For example, if they’re motivated by how many miles they’ve done, you could set distance goals on a chart.

If your little one is struggling on a route, then encouraging them to slow down and walk or tune into their breathing or stride will give them coping strategies to deal with tougher runs themselves. Making sure you give plenty of praise when they complete a session and address any concerns they raise with you will also keep them motivated.  

Our Athlete’s Story: Sonya Looney

Juggling a demanding training schedule with raising two children is part of mountain biking champion Sonya Looney’s everyday life. In her athletes interview, she talks about how it’s possible to balance being a mother and a successful sportsperson, including what motivates her and how she prepares for training sessions.