When it comes to getting your kids involved in running, it's a delicate balance between encouraging physical activity and avoiding potential pitfalls. The key is to understand the difference between play-based running and structured jogging or running, and to approach it with a mindful and gradual strategy. While kids who exercise, including running, have numerous benefits, such as reduced obesity risk, improved heart health, and better mental health, it's crucial to consider the nuances of their physical development and readiness.
The Difference Between Play and Structured Running
Play-based running, like a game of tag, is a natural and varied form of movement that allows kids to develop muscle strength, power, bone density, and social skills. It's unstructured and involves short bursts of intensity, making it fun and engaging. On the other hand, longer-distance jogging or running is a repetitive activity that can lead to overuse injuries, such as shin splints, if not approached with caution. Dr. Hunter Bennett emphasizes the importance of not replacing play-based activity with structured running, as it may limit the variety of benefits kids receive.
David Lubans, director of the Global Sport and Movement Collaborative, supports this view, describing play-based running as 'spontaneous, interval training' that comes naturally to kids. He highlights the importance of aligning activities with kids' interests and the social aspect of play, as young children are less motivated by exercise sold as a chore.
When Can Kids Start Running?
The readiness of a child to start running varies, but Dr. Bennett suggests that children under five don't necessarily need structured exercise. He advises caution even with older kids, around six or seven, when introducing strict routines. Instead, he recommends incorporating running into play, such as family walks with running intervals or playful running races. A rough guideline for running duration and frequency is as follows:
- Ages seven to nine: 20-30 minutes of running, up to three times a week.
- Ages 10 to 12: 20-40 minutes of running, up to five times a week, with a distance cap of 5 kilometers.
- Ages 13 to 17: Individualized progression, allowing teens to explore their running preferences.
Minimizing Risks and Keeping it Fun
Despite the benefits, it's essential to minimize risks associated with running. Dr. Bennett advises a gradual and progressive approach, avoiding sudden long-distance runs. The goal is to build fitness and strength over time, preventing overuse injuries and burnout. Professor Lubans echoes this sentiment, emphasizing the importance of not expecting too much too soon.
To keep kids engaged and motivated, Louise Baur, a professor of child and adolescent health, suggests a variety of activities that make running enjoyable. These include games like tag or chase, bush walking, dance moves, scavenger hunts, obstacle courses, and more. Dr. Bennett also stresses the importance of creating a low-stress environment and focusing on the social aspect of running together as a family.
In conclusion, getting kids involved in running is a nuanced process that requires understanding the difference between play and structured activity, gradual progression, and a focus on fun and enjoyment. By embracing these principles, parents can help their children develop a healthy relationship with physical activity that will benefit them throughout their lives.
