Training to run a 5K as a family provides an opportunity to have fun together and feel the rewards of committing to a steady fitness regime. 5K fun races take place year round across the country. It's not difficult to pick one about three months out and start training. By race day, the whole family will be ready to pin on a number and head to the starting line.
Of course, anyone embarking on a new fitness endeavor should begin with a visit to their physician for guidance. Even parents of healthy children should consult with their pediatricians before starting a running program.
Running Program Basics
This program begins with one minute bouts of running broken up by 5 minute stretches of walking. Slowly the running intervals increase as the walking decreases. According to the American Academy of Pediatrics, it is important to increase running distance gradually to avoid injury. For children new to running, setting small, attainable goals each week is important to maintain interest and a sense of accomplishment.
Train three days a week giving at least one day of rest between each session. Keep the same regime for one week, then move up to the next.
All training runs should be at a moderate enough pace that parent and child can maintain a conversation.
Before and After Running
Warming up before hand and stretching afterward is crucial to avoid injury. According to the American Academy of Pediatrics, children are especially susceptible to ligament and tendon strains since their bones are still growing. Stretching is a vital part of preventing injury.
Warm up with 3 to 5 minutes of walking and cool down after with hamstring and calve stretches.
TRAINING SCHEDULE
WEEK 1: 1 minute run, 1 minute walk -- Five times Total run time: 5 minutes
WEEK 2: 2 minute run, 3 minute walk – Five times Total run time: 10 minutes
WEEK 3: 2 minute run, 2 minute walk – Six times Total run time: 12 minutes
WEEK 4: 3 minute run, 1 minute walk – Five times Total run time: 15 minutes
WEEK 5: 3 minute run, 1 minute walk – Six times Total run time: 18 minutes
WEEK 6: 4 minute run, 1 minute walk – Five times Total run time: 20 minutes
WEEK 7: 4 minute run, 1 minute walk – Six times Total run time: 24 minutes
WEEK 8: 5 minute run, 30 second walk – Five times Total run time: 25 minutes
WEEK 9: 7 minute run, 30 second walk, – Four times Total run time: 28 minutes
WEEK 10: 8 minute run, 30 second walk – Four times Total run time: 32 minutes
WEEK 11: 9 minute run, 30 second walk – Four times Total run time: 36 minutes
WEEK 12: 36 minutes of running, no walk breaks!
Go Easy
Remember, the point is to be challenged, get fit and have fun—together. If parent or child isn’t ready to move up to the next level, both should follow the previous week’s regime until they are ready to move up.
Jumping Ahead
On the flip side, some days may feel too easy and runners may be ready to jump ahead a week or so.
This should be done cautiously. Monitor the exertion level remembering that everyone should be able to speak comfortably.
Also monitor recovery time. If the muscles are still very sore and tired by the next session, and don’t loosen up within the first minute or two, it may be time to let up a little.
Don't Forget, Running Should Be Fun
Any parent knows that the best way to keep children motivated is to make sure they're having fun and feeling the rewards of their hard work. That principal applies to training as well. See more tips on how to incorporate fun into training and information about children and running.
Resources:
kidsrunning.com is a great site for information on running children sponsored by Runner's World Magazine.
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