Spring into Running
By Beth
Cline
As the days get
longer and warmer, kids are increasingly motivated to spend time
outside, enjoying the fresh air. This is a great opportunity for
parents to introduce their children to new healthy habits and
exercise. One of the best workouts for kids is the simple act of
running. This inexpensive activity requires only a sturdy pair of
running shoes and a place to run, like a high school track, a
treadmill at a gym or a path in a neighborhood park.
Teaching children about running has many
benefits, both physical and psychological. In a country where 25
percent of all children under age 19 are overweight, according to
Runners World Magazine, running allows children to reap the benefits
of a proven cardiovascular activity, helping to prevent heart
problems, promote weight loss, build muscle tone and maintain a
healthy body. Children who run have a better body image and, as
some studies indicate, are less likely to experiment with
cigarettes, drugs or alcohol.
Parents can serve as an excellent model of a
healthy lifestyle for their children by encouraging them to run, or
even better, running with them. Take advantage of the fact children
are natural imitators and use family time as an opportunity to
illustrate healthy habits. Running together affords families a
shared experience and promotes exercise for both parent and child. A
few things parents should remember before children begin running:
- Make sure children are
dressed in appropriate attire for the weather. Find out about
technical apparel to help regulate body temperature.
- Proper running shoes are
the best prevention against injuries. Most running stores have
professionals to help ensure a good fit. Also remember to make
sure laces are securely tied.
- Both a warm-up and
cool-down period are important to avoid injuries and counteract
sore muscles. Stretching after a run can also help loosen tight
muscles.
- It is essential for
children to “not only re-hydrate but they must also remember to
pre- hydrate 15-20 minutes before they run,” according to the
online series, Family Works. Hydration is even more crucial for
children than for adults, because children’s bodies have less
ability to regulate internal temperature.
- Start slow and allow
children to set the pace, as they may struggle to keep up with
adult runners.
-
Be aware of how far
children are running. According to
www.KidsRunning.com, some children are at risk of growth plate
damage when running excessive distances. While there is not an
exact definition of what constitutes excessive running, parents
should feel comfortable allowing properly trained children to run
between 5K-10K (3.1-6.2 miles). Older children can even run up to
half marathon distances (13.1 miles).
Running can be more than just a recreational
exercise activity. In recent years, the competitive race world has
acknowledged the rise in the desire of children to participate in
running activities by adding fun runs to their line-up of races.
VA Runner, a local running store, encourages
kids to participate in their Grand Prix running events.
Participation in these one-mile races can earn awards ranging from
hats to shirts, and even running shoes. According to Jeff Van Horn,
organizer of the VA Runner Grand Prix and former marathon runner,
the goal of his program is to “create awareness among kids to get
up, go outside and do something. And ultimately, to make running fun
for kids.” Programs like Van Horn’s are designed to encourage
participation and completion of running events while taking the
focus off finish times and the element of competition.
Other community programs are designed to
fulfill children both physically and emotionally. Girls on the Run
International is a 12- week program for girls, ages 8-11, in local
communities nationwide, including Fairfax, Virginia and Baltimore,
Maryland. It seeks to prepare participants for a 3.1 mile organized
run, as well as allow them to explore relevant issues they face
everyday, all in a small group environment. These groups are lead
by women of all ages, from 21 to over 60, who serve as a coach and
role model.
Children can also find a great running
experience in their educational environment. Many schools have
running clubs or after school track programs that give children
proper instruction on how to be a quicker, safer runner and a
healthier athlete. Parents should be sure to ask questions about
any coach’s training background to make certain their child is in
the care of a trained runner.
The world of running has come a long way from
the days when two laps around the gym was a form of punishment.
Running provides parents and children a great exercise to do
together, encourages children to challenge themselves physically and
participate in an activity that can benefit them for years to come.
Use the warm weather and longer days to help children spring into
healthy habits and experience the lifelong joy of running.
Articles in the Healthy Kids Series are
presented by the Marine Corps Marathon Healthy Kids Fun Run, held
every October in Arlington, VA on the day prior to the Marine Corps
Marathon. Visit
www.marinemarathon.com. Beth Cline is a member of the Marine
Corps Marathon marketing staff.
For more information about the VA Runner Grand
Prix, contact VA Runner at 703-491-4593. To learn more about Girls
on the Run, visit their website at
www.girlsontherun.org.
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