Keep fun and moderation in your kid's running routine

Whether it’s in the hallway at school, at the playground or around the pool, kids hear it all the time—“Don’t run!” Running and kids seem to go hand in hand.

But lately, running has taken on an entirely new meaning. All across the country, kids are being encouraged to run for fit- ness, often following in the footsteps of parents who jumped on the trend of jogging routines in the ’90s. While running is an excellent aerobic exercise for kids, research shows a too-intense routine can be hard on their bodies over the long term.

Running on ‘E’

If a child wants to start running, be sure it’s their decision, says Frank Miklavcic, director of the Kentucky Track and Cross Country Coaches Association in Frankfort, Ky. “Running should be fun for kids and something they want to do, not because their parents are forcing them to do it,” he says.

Kids can start a running program as young as 5 years old, Miklavcic says, but moderation is the key to success. Parents need to realize that early intensity can be harmful for young children, possibly causing stress fractures and injury to joints and growth plates. It’s more important for children to have fun and learn good running form than to see how far they can run, he says.

Kids also need an educated coach. Miklavcic, who has more than 30 years of experience as a running teacher and coach, says a good coach recognizes each child’s capabilities and limits, and works to help them develop a unique training routine. “You may have a 12-year-old who weighs 200 pounds, who is only capable of trudging around the track,” he says. “A good coach will encourage him, and continue to work with him. It is better that he is out there trudging, rather than sitting home playing video games.”

Let kids be kids

With the proper early training, running can become a beneficial life-long healthy habit, Miklavcic says. And when kids start running at young age, parents and coaches may try to push them past their limits, not realizing they’ve reached their breaking point.

Pushing kids for drastic increases in mileage is unnecessary, and is physically harmful to younger runners, says David Ramsey, coach of the Brocaw Blazers Track Teams in Kansas City, Mo. It can lead to hip, back and hamstring problems, he says. Ramsey says his goal is to gradually increase endurance and intensity as each runner matures from year to year. Moderate gains protect their bodies and their attitudes. “We also watch for burnout with the kids,” he says, adding that doing too much too quickly can cause kids to dislike running.

He typically starts 6- to 8-year-olds with only 18 to 22 min- utes of running, which includes five-minute warm-ups and cool-downs. A 14-year-old may work up to a workout of 40 minutes, including warm-ups and cool-downs. No matter what, a child’s running routine should be more about fun than winning or work. “If it is no longer fun for them, it is no longer beneficial,” Ramsey says.