How Kids Can Benefit From Running as Exercise

Running as a family pastime is hard to beat - it's easy to learn, requires little equipment, can be done almost anywhere, anytime, and helps everyone get some of that important daily physical activity. Plus, fun racing events are motivating, plentiful, and yes, fun!

Benefits of children running

When children run, especially as part of a special program or a consistent family routine, they form a habit of regular exercise. This is something that will benefit you mentally and physically for a lifetime.

They also learn the power of perseverance and practice, that they can persevere and succeed at something, even when it is difficult.

Running is also a good option for kids who don't mind or struggle with traditional team sports like soccer, football, or baseball. Success is individual, but running can be a social activity, especially if your child joins an athletic team. Therefore, children can work on their self-confidence and social skills at the same time.

If your child has a health problem

Running also helps children manage chronic diseases such as depression, ADHD, obesity, and diabetes. Exercise is critical for physical symptoms (such as weight gain) and emotional symptoms (such as anxiety). Running increases endurance, strength, and self-esteem, factors that can be important for children facing health problems.


Like any sport, running carries a risk of injury. Runners can suffer from overuse injuries such as tendonitis to trauma such as sprains or fractures. To decrease the chance of injury, make sure your child has good running shoes and knows the importance of warming up, relaxing, and stretching. as well as allowing the body to recover between races.


Some children with seasonal allergies and asthma experience asthma symptoms when they run. And other children without these diagnoses may still have symptoms like shortness of breath. This is called exercise-induced asthma.

Children with any type of asthma can and should exercise (although perhaps not in very cold weather, outdoors when the air quality is poor, or if they have a cold). They may only need treatment before, during, or after exercise. Talk to your child's doctor to make a plan.

When and how to start running in children.

Three-year-olds are natural runners. Some parents sometimes wonder how to stop their preschoolers from running. But structured running in a race or alongside an adult is different than just jumping on the playground or in the backyard.

So what is the safe age for kids to start running as a sport? At 3 years old he is a little too young for children to start a formal racing program. They may not understand the concept of running a race and a bad experience can prevent them from competing in the future.

Instead, encourage 3- and 4-year-olds to run for a tag, go through an obstacle course, and even chase the dog - anything as long as it doesn't feel like a formal, structured program. Try playing some racing games to get them moving and having fun. You will help instill in them a love of running which will hopefully become a lifelong habit of running.

If you decide to start your child on a running program, make sure it is not too strict or intense. The idea is for children to exercise, have fun, and learn to love running.

Kids this age can also start running casually and participate in fun community runs. Very talented children under the age of 8 can participate in the Youth Olympic Games. This program offers events for children in groups of 2 years, from 8 years and continuing until 18 years. Most children begin competing in cross country races in elementary or middle school.

Better distances for child runners

Let your child set the pace. This applies to anyone who is 3 or 13 years old. Constantly feeling like you are falling behind is not fun! Instead, set small goals so children feel successful. These goals don't have to be to run fast.

Some may consist of increasing the distance, trying a new type of running (breaks on a track or visiting an unfamiliar trail, for example), or playing a game, such as trying to find the 26 letters of the alphabet on the signs you pass. . Running together will help you assess your child's pace and ability.

By 8 years old, some children can run a full 5 km, but you have a better understanding of your child's strengths and limits. If you are already active (swimming, cycling, playing soccer, etc., four or more days a week) you probably have enough stamina to cover the distance. If not, let's work together. Don't run every day and remember to drink plenty of water before, during, and after exercise.

Kids Running Shoes

Almost the only equipment children need for running are running shoes; Any comfortable and not too bulky clothing suitable for physical activity will do. For shoes, buy them from an athletic store if you can.

You are looking for shoes that are supportive, well cushioned, and fit well. Go wrong with a slightly larger shoe instead of a snug fit, as your child's feet can swell when running. It is also important to:

  • Try the shoe on for fit and comfort. Don't buy the last pair your child had in a larger size. Show her the shoes from the store to see how they feel.
  • Avoid choosing a shoe based on appearance. Your child may think that a shoe looks great. But if it doesn't fit or doesn't last, it's a waste of money.
  • Replace your running shoes frequently, every four to six months. Even if the shoe still fits, its cushioning will break.

Finding Programs and Careers

Check with your child's school or your city's recreation program. Some churches offer running teams or clubs open to children outside of the congregation.

Some shows are very informal and only practice at a local track once or twice a week. Others are organized sports teams that compete in youth athletic competitions, where children participate in events such as the 100m, 200m, 400m, 800m, relay races, as well as some field events. Most youth races require children to be at least 7 years old to participate.

To find a local kids' race, search for events in your area on websites like Many local 5Ks have a shorter kids' run before or after the 5K event. Check the race website to see what they offer. The exciting atmosphere of running can make your kids even more interested and excited about running.

Enjoy Watching This Video About Running

Source: Indian Swim Academy

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