I’ll be running the Eggshell Shuffle again this spring. Last year Thing 1 and her friends ran with me. This year Thing 2 expressed an interest as well. I am one happy mama. Many have asked me how to get kids interested in running. The answer is, very carefully. Here are tips to help you train kids to run their first 5k.
1. Make sure this race thing is THEIR idea, not yours. Running is hard when you WANT to do it. It’s no fun at all when it’s forced on you. Let the decision to run come from your child.
2. Pick a goal race and train consistently. A few run sessions per week will be fine. The kids and I have just started hitting up a local indoor track. It’ll be nice to get outside if/when the weather ever warms up.
3. Get kids fitted for proper running shoes. A running or athletic store would be a great help in this process. The correct shoe will reduce the chance of injury and make running more pleasurable.
4. Enlist friends. Inviting friends to train together builds camaraderie, encourages sportsmanship and makes the entire experience more enjoyable.
5. Embrace run/walk intervals. Start with a short session: just 15 or 20 minutes, and emphasize a slow steady pace, interspersed with walking. Over the course of several weeks as endurance increases, lengthen the training sessions and try longer running intervals.
4. Hydrate before, during and after training. While good old H2O is often sufficient for a 5k, an electrolyte boost can be beneficial not to mention refreshing. Recently the kids and I had the opportunity to try BODYARMOR. A naturally-flavored, naturally-sweetened electrolyte drink that features the goodness of coconut water. It’s caffeine-, preservative-, gluten- and nut-free and loaded with potassium and B vitamins. As a mom, I love that there’s nothing artificial in it and it’s low in sodium.
Both of my girls have been drinking BODYARMOR when they ice skate and will continue drinking it through track season. They love the variety of flavors. I had the tropical fruit flavor during a sweaty speedwork session the other day and I have to agree: it was quite delicious and I ran strong. I can’t wait to see how BODYARMOR performs when the weather warms up. Find BODYARMOR locally at Jewel-Osco and Target Stores.
5. Have fun. In order for running to become a lifetime passion, it should be fun, right?
Have you trained or raced with kids? How do you spread the love of running?
Special thanks to BODYARMOR for sponsoring today’s post.
You hit the nail on the head! It definitely has to be their idea! Last year my daughter went with me to ZOOMA Texas and she was a great travel partner. When I mentioned going to Nashville for Rn’R she immediately said I want to run! She is on week 6 of her training program (she picked it out) and I am thrilled! Leading by example 🙂
My son has done several “kids” races of a mile or less. I think his interest has sparked because of the medals to be honest. Not sure if he really enjoys it, but he is also only 6 🙂 Plenty of time to brainwash him….LOL, kidding. Have a great weekend!
My youngest has done a couple 1 mile fun runs/races with me, and I had my oldest join in this past year. She didn’t get quite as excited as my 8 year old, LOL. But just last week I caught the eldest running on my treadmill! WINNING! I tried not to get too excited, LOL!
My boys ran with me in the past but I guess now it just isn’t “cool”. I’m hoping to rope my oldest in. I think it would be the best thing for him. But like you said, it has to be his idea. I’m just planting seeds.
I’ve run a couple of 5Ks with my son and getting ready for another one – you are so right about making sure the whole running thing is their idea!
None of our kids like structured training, but they are all active enough that it hasn’t been a problem yet.
It’s so cool when the kids want to join us in our sport of running! My grandson ran 1/2 mile with me when he was 2 years old and 1 mile recently, he’s 3 and he keeps asking us when we can race again. He always wants to play “on your mark get set go”! Anyhow, great tips. I will check out Body Armour again. I had a sample from an expo but forgot to try it!
Aw, I love this! My 3 year old has expressed interest in running- I can’t wait until she is older and able to race!
Great tips!! Both of my boys like running now and I think it is mostly because I never forced it with them. Hunter is all about racing and planning another half!!! Jordan doesn’t like to race but he is good about running 6-10 miles at a time just because!! It makes me so HAPPY!!
My kids never liked to run when they were growing up but the eldest two have come to enjoy it more as adults. Leading by example worked eventually.