Understanding When Kids Can Start Running
If you enjoy running and your child has shown interest in joining you, you might be wondering when they are ready to start. According to Hunter Bennett, a senior lecturer in sport science at Adelaide University, children who engage in physical activities like running have several benefits. These include a reduced risk of childhood obesity, improved heart health, better mental well-being, and a higher likelihood of staying active as adults.
While there is no strict rule about the age at which kids can begin jogging or running longer distances, Dr. Bennett emphasizes that there are key considerations to determine if they are ready for structured running.
The Difference Between Play-Based Running and Structured Running
When children play games like tag, their movement is unstructured and involves short bursts of intensity. This type of activity includes movements such as jumping, landing, and sprinting, which help develop muscle strength, power, and bone density, as well as social skills.
In contrast, longer distance jogging or running involves repetitive movements and continuous activity. While running itself isn’t inherently harmful, it can increase the risk of overuse injuries like shin splints. Additionally, kids may not receive the same variety of benefits compared to play-based activities.
Dr. Bennett advises parents to be mindful of how far and how long their children run, ensuring that it doesn’t replace more natural forms of play.
Play-Based Running: A Natural Form of Exercise
David Lubans, director of the Global Sport and Movement Collaborative at The University of Newcastle, describes play-based running as “spontaneous, interval training” that comes naturally to children. He explains that games with a sporadic nature align with what kids are interested in, and they don’t typically engage in continuous training unless coached.
Children are often less motivated to participate in activities presented as exercise or fitness. Instead, they are drawn to activities that are fun and involve friends and games.
What Age Can My Child Start Running?
Readiness varies among children, but Dr. Bennett suggests that children under five should not need structured exercise. Even for those aged six or seven, he recommends caution before introducing strict routines.
An indicator of readiness for more structured activity, such as running, may be when play becomes less natural or organic. This could look like family walks with occasional bursts of running or short races. It doesn’t need to be a continuous run of a kilometre.
For children aged seven to nine, a rough guideline is to start with runs lasting 20 to 30 minutes, up to three times a week. For those aged 10 to 12, this can increase to three to five runs per week, each lasting 20 to 40 minutes, with a cap of about 5 kilometers. Teens aged 13 to 17 should progress based on individual needs.
Minimizing the Risks of Running
There is nothing inherently dangerous about kids running, but it’s important to ensure they build up their fitness and strength gradually, according to Dr. Bennett. If a child wants to run 5 km, the approach should involve walking and running intervals, increasing gradually.
Professor Lubans emphasizes the importance of a gradual and progressive approach. He warns that expecting too much too soon can lead to burnout, which may turn children off from exercise altogether.
Dr. Bennett also notes that early specialization in an activity can lead to higher rates of burnout, which can discourage children from participating in sports or other activities. Encouraging a variety of activities throughout childhood helps develop physical capacity and exposes them to different experiences.
Keeping It Fun and Positive
Louise Baur, a professor of child and adolescent health at The University of Sydney, suggests that parents can model a range of activities to make running and other forms of exercise enjoyable for kids. Examples include games like tag, red light/green light, bush walking, dance moves, scavenger hunts, obstacle courses, walking the dog, water gun battles, shooting hoops, and trampolining.
How we talk about running and why we do it also matters, says Dr. Bennett. Creating a low-stress, low-pressure environment is essential. Professor Lubans recommends focusing on running together to connect and socialize. Choosing a pleasant environment, such as a nature trail rather than a hot day, can enhance the experience.
Conclusion
Encouraging children to engage in physical activities is beneficial, but it’s crucial to balance structure with play. By keeping the focus on fun, variety, and gradual progression, parents can help their children develop a lifelong love for movement and fitness.
