Tips for children’s running31 January, 2015 0 comments
Tips for children’s running
Would you like to take up running but worried you are a bit too young?
Don’t worry because running is for any age, whether you are 5 or 55, running is a cheap ; cost effective way to keep fit and healthy. Child obesity is on the rise so it is a good idea to get your children into running from an early age.
Here are our tips for children’s running which should answer any questions you may have
Address any concerns with a doctor.
Discuss any concerns you may have with your doctor. You do not have to do this but it is recommended if you have any health problems or any concern you may like to raise with your GP.
What should I eat and drink?
It is important that you maintain a healthy diet.
You should have no carbonated or drinks that contain caffeine before a work out.
Make sure you keep your self-hydrated. Children are not very good at regulating their temperature, and also their surface area to volume ratio is less than adults, meaning they need to take extra care.
How far should I run?
It all depends on your age and fitness. Before doing any training you should make sure you warm up before and cool down after. This is very important because if you do not, you may cause yourself an injury.
Ages 4, 5 and 6 can run from 50 m to 1k. You should start running about 2 times a week for about 3 minutes nonstop and work your way up to 8-10 minutes. As a younger runner you will need more breaks so make sure you plan these into your workout programme.
Ages 7, 8 and 9 can run from 50m to 5 k
If you are aged between 10 – 13, you can run anything from 50m to 10 k. You should expect to run at least 3-4 times a week. It is important to create a work out plan and write down your goals.
Ages 14+ are able to run any distance up to a half marathon
Am I too young to take part in a marathon?
Unfortunately yes, most marathons only take participants if they are 18 and over.
You should not take part in a marathon as it will be too much for your body.
What if my body hurts?
If you child is complaining that their body is hurting then you must tell them to stop running and have a rest. This is the body way of saying that they are doing too much.
The most common injury is shin splits, sprained ankles, so it is really important that you avoid injury.
Run with mum or dad or start your own running group
A good tip for children’s running is get your family involved.
If you want to take an early morning run or run round roads, then consider asking mum or dad to come with you. As well as safety in numbers, it is also a great way to bond with your parents.
If you are running in the dark you may want to invest in a high visibility jacket just to be safer.
You will also motivate each other ensuring you both keep it up and someone to compare notes too.
Why not set up your own running group? It is a good way of socialising and an opportunity to get your entire friend involved. All you need is a good pair of running shoes.
If your school do not have a running club, this may be a great place to start. Have a word with your tutor to see how they can help.
Always tell someone your plan.
It is very important that you make sure that you always tell someone where you are going and give them a plan of your running route so in an emergency you can be located.
Thank you for reading and we hope that our tips for children’s running have helped you.