top of page


Updated: Apr 24

Introducing children to running can be a wonderful way to instill healthy habits and a love for physical activity from an early age. Here are several recommendations that can help ensure children have a positive start to running:

Start Slowly: Begin with short distances and durations, especially for younger children. Over time, gradually increase the distance and intensity as their fitness improves.

Make it Fun: Incorporate games and playful activities into the running routine to keep children engaged and excited. For example, you can organize scavenger hunts along the running route or set up relay races in the park.

Choose Appropriate Gear: Ensure children have comfortable running shoes that fit well to prevent injuries. Dress them in breathable, moisture-wicking clothing suitable for the weather conditions. In colder temperatures, hats, gloves, and socks with a wool blend will help retain body heat.

Set Realistic Goals: Establish achievable goals that are appropriate for the child's age and fitness level. Celebrate milestones along the way to keep them motivated and encouraged.

Be Supportive: Offer encouragement and praise to boost their confidence. Focus on effort rather than performance, emphasizing the enjoyment of running rather than winning races or achieving specific times.

Lead by Example: Serve as a role model by demonstrating a positive attitude towards exercise and leading an active lifestyle yourself. Invite children to join you on your own runs or participate in family-friendly training runs or races together.

Stay Safe: Teach children about the importance of completing a dynamic warm up before running. This can be as simple as completing a series of jumping jacks, jumping rope, or faster walking. A thorough cool down and post-workout recovery is equally important. Emphasize the significance of staying hydrated and taking breaks when needed. Teach them to be aware of their surroundings and to watch out for obstacles while running.

Variety is Key: Keep the running experience varied and interesting by exploring different routes and terrains. Mix in various distances and intensities of running to add excitement and challenge.

Listen to Their Feedback: Pay attention to how children respond to running and adjust the routine accordingly. If they express discomfort or lack of interest, consider trying different approaches or activities to keep them engaged.

Foster a Positive Environment: Encourage a supportive and inclusive atmosphere where children feel comfortable expressing themselves and challenging themselves without fear of judgment. Celebrate their progress and efforts regardless of the outcome.

By following these recommendations, parents can help their children develop a lifelong love for running and instill healthy habits that will benefit them for years to come.

22 views0 comments


bottom of page