7 Ways to Encourage Your Kids to Run

Introducing kids to the joy of running is more than just a lesson in physical activity; it leads to a lifestyle filled with adventure, learning, and well-being. Running offers numerous benefits for children, from improving cardiovascular health to enhancing emotional resilience. As a runner myself, I have been encouraging my kids to run, and so far, at even a young age, it is paying off. Here’s a closer look at why getting your children into running can be one of the most rewarding gifts you offer them. 

The Benefits of Running for Children 

Physical Health: Running regularly helps strengthen children’s hearts, lungs, and muscles. This promotes overall physical health and reducing the risk of obesity. Additionally, if your kids are like mine, super sport kids who must play every sport possible, running is a fundamental activity in many sports.  

Mental Well-being: Just like for adults, running can be incredibly beneficial for children’s mental health. It’s known to reduce stress, improve mood, and enhance sleep quality, thanks to the release of endorphins, often referred to as the body’s feel-good hormones. Plus, if you make running a positive experience, they will finish feeling good and wanting to go again!  

Confidence and Self-esteem: Achieving running goals, whether it’s finishing a race or beating a personal best, can significantly boost a child’s confidence and self-esteem. 

Recently, during the Long Island Summer Run Series, my wife and I ran with our two older boys. They finished with a huge sense of accomplishment and felt like they earned the snacks they were given at the end instead of just mooched off mom and dad. My middle would make sure anyone who asked knew it was his first 5k and my oldest made sure everyone knew he got a PR. 

Discipline and Focus: Regular running requires discipline to start and persistence to continue, especially on days when it might feel challenging. These habits, developed early on, can benefit children in many other areas of their life, including academics and personal relationships. 

Social Connections: Running with family, friends, or a club can help children build strong social connections. These relationships are founded on shared experiences and mutual encouragement, providing a sense of belonging and community. 

My middle son ran track with the local PAL club. He was nervous, but he quickly found friends he would sit with while waiting for his races. He would also help gather some of the kids in his group at the end so they could all walk back to our team spot together. While my oldest has no trouble talking to any other kids, my middle is a little shyer, but quickly becomes part of the team. These social connections still show through as he reminisces about his races with his friends. 

7 Engaging Ways to Get Your Kids Running

With these benefits in mind, let’s explore seven engaging ways to inspire your children to start running and enjoy these advantages. 

1. Buying Their First Pair of Running Shoes

The journey begins with the very first pair of running shoes. This could be a simple pair of sneakers for younger children. There’s no need to splurge on high-end gear right away—unless you’re feeling really generous, of course. But, make no mistake, this isn’t just a shopping trip; it’s the initiation into a runner’s world. Help them pick a pair with their favorite colors or designs, explaining how these shoes will help them run faster and safer. Share your own story of buying running shoes and the excitement it brought. It’s a significant first step—a true rite of passage. It will get them excited to wear their special new shoes!

2. Family Running Challenges and Fun Runs

Take part in friendly running challenges or sign up for fun runs together. These events, designed for children and families, introduce kids to the thrill of racing without the pressure. From laughter-filled fun runs to color-splashed races, the experience is unforgettable. Consider setting a family goal to run together weekly, making it a cherished tradition. Share how participating in these events has shaped your love for the sport and can do the same for them. 

3. Storytelling on the Run 

Combine running with the love of reading by embarking on a “run and read” adventure. Imagine running a lap and then stopping to read a page from an exciting book. This method turns running into a narrative journey, blending physical and imaginative explorations. While I haven’t tried this yet, my kids’ love for reading makes this an anticipated activity. I am working on a short run and read adventure which I’ll post here soon for free! I’m excited about this prospect. 

Concluding with a refreshing sports drink can be a great way to celebrate the story’s end and discuss the motivational power of stories during runs.

4. Embracing the Great Outdoors 

Our family has embarked on a challenge to spend 1,000 hours outside this year (thanks to momjogger for the idea), including running, walking, and hiking. This goal encourages us to disconnect from technology and engage with nature. While winter has slowed us down, the promise of warmer days has us eager to increase our outdoor time, incorporating runs to help achieve our goal. I look forward to sharing our progress and the outdoor adventures that await us. 

5. Running as a Game

Turn runs into playful games, whether it’s tag, obstacle courses, scavenger hunts, or mini-soccer games. This approach transforms running from a chore into a fun game or adventure. By integrating play, running becomes a joyous activity they’ll request, blending exercise with the excitement of play. 

I learned this quickly when I became a soccer trainer. At the youngest ages, the kids think they are just playing fun games for the whole practice. Yet, in reality, they are dribbling the ball and practicing the basic soccer skills to get better. The same idea holds true with running too.

6. Run for a Cause

Participate in charity runs or organize a family event to support a cause close to your heart. This teaches children the importance of giving back and the impact they can have through running. Sharing your experiences with running for a cause can inspire them to see running as a way to contribute to something bigger than themselves. 

7. Geocaching Adventures 

Lastly, combine running with geocaching to turn every run into a treasure hunt. This adds an element of surprise and discovery, making each outing an exciting adventure. While I have yet to try geocaching, I’m eager to start doing it this summer. It’s a fantastic way to explore new areas and instill a sense of adventure and achievement in your kids. 

Conclusion

Running with kids is about more than exercise; it’s about building memories, sharing experiences, and fostering a lifelong love for movement and exploration. Each of these seven approaches offers a unique way to make running exciting and meaningful for your family. So lace up, step out, and embark on a running journey that promises laughter, bonding, and adventure at every turn. Happy running, families!