Kids and Running: How to run safe, run smart and have fun…



30.10.23



By Free Motion Physiotherapy





Encourage your kids to run and play. It is the simplest way to inspiring an active lifestyle! Running is a fantastic way for kids to stay active and healthy. It promotes physical fitness, mental well-being, and provides an opportunity for them to have fun outdoors. If you're a parent and looking to inspire your kids to run, here are some straightforward and effective ways to get them started.



Be a Role Model



Kids often look up to adults for inspiration. If you're physically active and incorporate running into your routine, it sets a great example. Let them see you enjoying your runs, and they might want to join in. The distance is not important, but the lesson learned from you valuing your own health and making time for exercise is priceless.



Make It a Game



Children love games. Turn running into a game where they can chase you, compete with their friends, or even just time themselves to beat their own records. This element of fun can make running more appealing.


It may also help to show your child how running fitness can help in most other sports such as hockey, soccer, cricket, netball, tennis where speed getting around on the field and fitness to continue make you a better and more valuable player in the team.




Choose Age-Appropriate Activities and set achievable goals



Consider the age and abilities of your child. Younger kids may prefer shorter sprints, while older children can engage in longer runs. Tailor the activity to their level to keep it enjoyable and safe. You want them to want to do it again.


Setting and achieving goals helps your child see the larger picture and understand that fitness requires consistency. Whether it's completing a certain distance or improving their speed, having goals to work towards can motivate them to keep running. Kids are tech-savvy, so use this to your advantage. There are numerous apps and devices that can track their runs, making it feel like a game while providing valuable data on their progress. Show them how their fitness levels and speeds change.



Join a Running Club or the Weekly Parkrun



We are lucky in the Midstream community to have the Irene Athletics Club close by as well as a weekly Parkrun on our doorstep. The running club usually offer child friendly races at their events and there are always several kids participating in the weekly Parkrun. Running with friends and seeing other classmates participating can be a great motivator and provide a sense of belonging.



USE technology



Kids are tech-savvy, so use this to your advantage. There are numerous apps and devices that can track their runs, making it feel like a game while providing valuable data on their progress. Show them how their fitness levels and speeds change.



Make It Social



Encourage your child to invite a friend or sibling along for a run. Running with a buddy can make it more enjoyable and provide a sense of companionship. It also holds them accountable as they won’t want to let their friend down.



Reward or Acknowledge Their Efforts and be Supportive



Positive reinforcement can be a powerful tool. Make sure to comment on consistency and effort rather than just result. Offer small rewards for achieving their running goals, such as a special treat or an extra hour of playtime. Be their biggest cheerleader. Encourage them, no matter how fast or slow they run. Celebrate their efforts and progress.



Emphasize Health Benefits



Lastly, explain to your child the importance of running for their health. Talk about how it makes their heart stronger, builds endurance, and helps maintain a healthy weight. Ask them how they feel after running or exercise.


You can discuss different ways to manage stiffness in muscles after exercise with a Physiotherapist. Recovery also plays an important part in both wanting to and being able to continue exercising. You can also read one of our previous Blogs- Why Stretching is Important for Children- for more information.


Incorporating running into a child's routine can be a rewarding experience. It not only keeps them active and healthy but also fosters a lifelong love for physical fitness. So, lace up those running shoes, hit the beautiful paths around Midstream, and encourage your kids to run for a brighter, healthier future.



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For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



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