7 ways to get your kids into running

Between school pick-ups, screen time and the battleground that is bedtime (sigh), getting your kids into running might be last on your priority list. But raising a family ist one of the most important times in our lives to be fit and healthy, says exercise scientist, nutritionist, Healthy Her podcaster (and mum) Amelia Phillips. 

Apart from the obvious physical benefits, she points out that running with your kids can actually help improve their mood, self-esteem, stress levels and build resilience (yes, please). 

“I've seen firsthand the benefits play out across all ages – what I love is focusing on fitness, it sets a positive example for children, instilling healthy habits from an early age and reducing the risk of sedentary behaviour,” she explains.  

But how can you get your kids excited about pounding the pavement when all they want to do is play Minecraft? Here are seven tips to get you started. 

#1. Get the right footwear A whopping 65% of kids aren’t wearing the right footwear, so before you start any new fitness routine, visit a kids’ shoe store, or ASICS store to get their shoes fitted properly. This is especially important for sports shoes as our feet tend to slide forward while running so you might find your kids need different sized trainers to their everydayevery day school shoes. 

#2. Make running fun again We’re trying to encourage a new habit here so making it a positive experience will help. Take your running to new locations, add in fun games and, depending on the age of your kids, try apps like the classic Zombies, Run! or the Marvel-based guided runs to get their imaginations working too.  

#3. Start small (nothing crazy!)

You don’t have to aim for a long run, short 15-minute jogs (or any running activity) also make a difference to our health. Start where your kids are at and you’ll be surprised how quickly they improve. Running shorter distances will also help them feel a sense of achievement.  

#4. Make it a habit New research reckons it takes 66 days to create a new habit, and although that sounds like a long time, with kids it’s all about consistency. You don’t have to run on the same day every week (though that can help logically), it’s more important to make running something you do with your kids on a regular basis. Make it something they look forward to. 

#5. Join a fun run Signing up to an exciting event, like the TSC Sydney Mini Marathon 5km, is a great way to engage the kids in training. Not only is it an achievable goal for most kids, but it’ll also help to create great memories for the whole family. Try to focus on the experience, more than the competition aspect of the run, and use a visual calendar to mark down the days to create anticipation. You could also make this an annual family event where your kids try and beat their previous time each year.

#6. Lead by example

Whether we like it or not, our kids’ world is shaped by how they see us move through it. If you place importance on health and wellbeing, they will too. Leading by example works best if you find ways to include them in your fitness routine, but it’s also important for them to see you take time for yourself. Self-care and wellbeing rely on each other. 

#7. Invite their mates Shake it up a bit by inviting their mates and other family members to your training sessions. This is a great way to keep your kids interested and passionate about running, and it can also positively change the nature of how your kids hang out with their friends. Less video games, more running games, we say!  

Your next family running event…

Last year, the TCS Sydney Mini Marathon sold out in record time. This year, we’re taking it to another level. Debuting a new course and a new 5km distance, this is your perfect family-day out, open to all ages, all levels. Find out more & register now!