How To Get Your Kids Running and Loving It To Boot

Kids are notorious for getting sick a lot. They spend lots of time near other kids, where germs spread like wildfire. But if you get your kids running, it will give their immune systems a boost.

Although running a marathon can actually suppress th​​e immune system, running in moderate amounts boosts the body’s ability to fight off illness. That means fewer flu and colds throughout the year for kids who run.

Running is something that any kid can learn and master. That can provide a great confidence boost for your kids.

Some kids start to avoid physical exercise because the sports and other activities that their peers do seem too hard. With a few missed catches or lost games, your kid might want to give up on sports altogether. But running offers the same benefits of physical activity with a lot less difficulty -- and it doesn’t require anyone else to be around.

It doesn’t take a lot of running to reap these health benefits.

One st​​udy found that as little as 5 to 10 minutes of running a day could increase lifespans. Just a small change can make a big difference. If your kids don’t have a lot of time for running, don’t worry -- they don’t need it. And starting small can lead to bigger changes as your kid discovers a love for movement.

Running does mu​​ch more than just help your kids stay in shape. Running can also improve mood, increase focus, and even provide better sleep.

That means that kids who run feel happier and don’t have as many problems falling asleep at night. They might even perform better in school, thanks to the focus boost that running provides.

From acing standardized tests to knowing where they left their homework, kids benefit from sharp memories. Studie​​s show that running helps with memory and learning, so your kid will find even their hardest classes easier to tackle. Although researchers aren’t quite sure why running helps with memory, they think it might have something to do with hormones or blood flow.

When you start your kids running, you’re helping them care for their health far into the future.

People who stay active from a young age are far less likely to have joint and bone problems when they get older. While the risk of osteoporosis or arthritis might seem far away, what your kids do now will help protect them in the future.

Some people worry that running might hurt kids' joints, but with proper technique, it actually protects the joints by strengthening the muscles around them.

Many kids today struggle with obesity at surprisingly young ages. Running helps maintain a healthy body weight, which comes with all sorts of other health benefits.

For example, a healthy weight also protects the joints by placing less stress on them. It also keeps your kid’s heart and other organs functioning well. And kids who are in shape often feel more confident and better-prepared to try new physical activities.

If your kid struggles with weight issues, it’s never too late to get them started running. While it might seem hard at first, they’ll soon feel the benefits of running as they get in better shape.

It’s important to stand up straight while running. A lot of runners start to slouch or lean forward, especially when they feel tired. Remind your kids to stand up straight and help them know what good posture feels like.

The arms are also a crucial part of kids running technique, even though it might seem like the legs do all the work.

Teach your kids to bend their arms at 45-degree angles, and swing them back and forth from the shoulders. The arms shouldn’t move from side to side much or at all. Have them imagine they're jabbing their elbow into something behind them with each arm swing.

A good running technique doesn’t mean taking big steps. In fact, big steps can create too much force in the body on each landing, which is harder on the joints.

Instead, teach your kids to step smaller but faster, so the landings aren’t so extreme.

For proper hand technique, have your kid imagine that they’re gently holding a bird in each hand. Have them close their hands, but not squeezed into tight fists.

Very young kids love the thrill of discovering hidden things. Make a miniature scavenger hunt and encourage them to run from one hiding place to the next, while helping them along the way.

Toddlers are just learning how to explore and manage their space. They’re also interested in the world around them. You can build a “road” in your house with tape and let them run along it just like a car does. (It will also make a great train track or airplane landing strip!)

Simple games like tag are great ways to get running with your toddler. You can also ask your toddler to name their favorite animals, then try running like each one. They might love chasing bubbles in the park or the backyard, too.

Kids at this age also love exploring different textures on their feet. You can let them run across interesting surfaces, like bubble wrap or couch cushions, to make the experience more tactile and exciting.

An obstacle course is a fun way for kids to experience the benefits of running, while challenging themselves in other ways, too. You could surprise them with an obstacle course, or help them design and build their own. That is also great for kids’ parties.

Kids at this age sometimes get a thrill from seeing how fast they can go. You can have them do sprint races with siblings or friends. Or, you can time their sprints and have them see if they can beat their best time. A little bit of a challenge can give kids a great running incentive.

If your kid seems interested in organized running, this is a great time to take them to a local track or cross-country meet.

Try to visit a meet where the kids are a little bit older than yours, but not by too much. That will give them something to aspire to without being too intimidating. If they like what they see, talk to them about how to get involved, such as by joining a middle school track team.

Color runs, night runs with EDM music, and other fun runs might get your teen running (especially if they can go with a friend). If you don’t think they’ll listen when you suggest it, see if an adult they look up to, like an aunt or a family friend, can suggest for you.

The pressure to fit in is strong in the teen years. Your teen might be more averse to physical activities, especially when their peers are around if they don’t feel like they have the right gear. While you don’t need to break the bank to get them the best running clothes or shoes, help them get a few quality items that will make running feel more fun for them.

At this age, your teen might be interested in setting goals for the present or the future. You can help them set appropriate goals for running, and help them see how running might help with other goals, too.

For example, if they say they want to make the varsity track team next year, you might work with them to set a goal for the number of hours they'll train each week. Or if they want to get into a certain college, talk to them about how extracurriculars like running can make their college application stand out -- but only if they stick with it.