Running A 5K With Children
Training For A Race Is Something The Whole Family Can Enjoy Together
Nov 10, 2009
Kids are natural runners, but there is a difference between running around the backyard and heading out for a run with a pre-determined distance or time. Parents can encourage their children to join them on a regular run or jog and even train for a 5K by instilling the same sense of play and knowing their child’s limits.
Motivation: Keep It Fun
The best way to help kids train to run a 5K (3.1 mile) race or fun run is to remember the “fun.” Play a game of “I spy” along the way. Count trees of a certain species, cars of a specific color. It can also be a great time to bond with a child, allowing them time to talk about whatever is on their mind.
Rewards
Rewards tied to predetermined goals can be a big incentive. A new keychain with a running theme, an inexpensive stopwatch to time the runs, or even a new running outfit matched to mom or dad’s can be a huge boost to enthusiasm when a difficult goal is reached.
At What Age Can They Start?
Children can begin running as soon as their little legs will carry them. But they have to be able to focus on a task in order to accompany someone on a run. Depending on the age, a short jog up and down the street at a steady pace with a start line and a finish line is a perfect way to begin the practice of running.
How Far Can They Run?
There is usually no lower limit on age for participation in 5K fun runs and children as young as 9 and 10 years old regularly run the entire course. At Children’s Hospital in Boston, Lyle Micheli, M.D., director of the Division of Sports Medicine recommends that children do not exceed that distance until the age of 14.
There have been numerous studies on the effects of running on children of varying ages, but neither the American Academy of Pediatrics nor the American College of Sports Medicine provides a set standard on age limitations to distance running.
It is widely accepted, however, that too much running can pose specific risks for children. Their bones are still growing, cartilage and tendons are more vulnerable to injury, and as a result, even 18-year-olds are barred from participating in most marathons.
Invest in Good Running Shoes
Good shoes made specifically for running are an essential component of a healthy running habit. They provide shock absorption, motion control and stability. To avoid bone and joint injuries and long-term effects of repetitive impact caused by running, adults and children should invest in proper running shoes. Shoes available in discount footwear stores and department stores may only look like running shoes. Proper running shoes provide more support and cushion for the impact of running than regular sneakers. It can be hard to tell the difference. Purchasing running shoes at a sporting goods store or running store ensures the proper footwear.
Running Surface
If possible, pick a relatively flat course for training initially. Hills are hard on knees and shins. It may be impossible to avoid hills, but at least in the beginning, until a runner establishes form and builds muscle mass, it is best to stay on a flat surface. Choose a well maintained dirt trail or walkway when available. Avoid concrete if possible which does not give and can be brutal on joints and bones.
Hydration
Children can become dehydrated and overheated more readily than adults. It is a good idea to run with a water bottle and take a few small sips during walk breaks.
Running: A Gift for Life
Learning to run as a family is one of the most rewarding ways to spend time together. Not only does it offer ample time for talking and keeping in touch with oneanother, but it places value on a healthy, fit lifestyle. That is something children will benefit from their entire lives.
More information on running with children at the Runner's World Magazine's Web Site: KidsRunning.com
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