Each month, this series introduces fun and impactful healthy habits to help families with kids and teens prioritize physical, mental and spiritual well being – fostering a lifestyle of shared growth and lifelong wellness. Healthy habits built together are the ones that last a lifetime.
If you were asked to go running right now, would you accept the invite with excitement or feel a sense of nostalgic dread leftover from high school gym class?
What if your kids held a joyful perspective around running – where running was a form of self care and positive movement to gain energy and confidence instead of a simple gym requirement or weight loss method?
How Running Impacts Childhood & Adolescence
Introducing your child to running at a young age can create a lifelong appreciation for fitness, stress relief and even goal setting. It’s about more than just putting one foot in front of the other; it’s about showing them that their bodies are strong, capable and worth taking care of.
According to the CDC, “kids and teens need at least 60 minutes of moderate to vigorous physical activity daily.” In a technologically driven world, parents often feel overwhelmed getting their kids outside and moving. One of the best parts of running is how accessible it is; one good pair of sneakers and you can get started!
Running For Your Physical & Mental Health
Medical studies show that regular cardiovascular activity like running boosts confidence, improves sleep, helps regulate moods and can even increase academic focus in students. Runner’s World shared a 2023 study suggesting, “as well as improving cardiovascular health and warding off diseases like type 2 diabetes and conditions associated with excessive weight gain, weight-bearing exercise in early puberty is beneficial for long-term bone health.” Additionally, running has been linked to mental health benefits for reduced symptoms of anxiety and depression.
How to Introduce Running Into Your Household
#1 Make It About Fun, Not Just Exercise
Running can be a competitive sport, however, the goal as a family is to make it rewarding. Find a time that works for everyone, and have fun choosing favorite parks or different trails to check out together. You can create a running playlist filled with family favorites or your kid’s top picks to create a fun or silly environment. Cheer one another on when the end of your run is near, and remember that when you focus on “play,” you’re starting to create a habit your kids will associate with positivity rather than something full of pressure.
#2 Introduce Apps & Fitness Trackers
It can be healthy to add in a little friendly competition from time to time! Of course, this can be with one another or even themselves! Consider purchasing simple fitness trackers or smart watches where your family can each see their speed, distance, timing and other stats they could build confidence around. Create a few exciting goals together like completing 10 miles in a month or bringing their timing down per mile. Add in a free running app like Couch to 5K (C25K) that provides helpful prompts for beginners and can help lead your family runs.
#3 Sign Up For a One-Mile Fun Run or Family 5K
Many runners don’t train for marathons or sign up to compete in races until they hit adulthood! Introduce your children to the excitement and pride races offer by signing up for a 5K or Fun Run! Participating as a family is exciting by itself, but adding in the cheering crowds, encouraging signs and receiving a medal for finishing? This can create exciting core memories for their childhood and teen years! Create a training schedule in the weeks or months leading up to the event so you can make progress to whatever distance you sign up for!
Creating Practices That Last a Lifetime
Kids thrive with consistency! The same way they have a consistent bedtime routine or meal times, make running a consistent practice. Whether your child grows up to become an Olympic athlete, a track star earning a college scholarship or simply holds onto the joy of running well into adulthood, you’re setting that foundation now! Remember that it’s not just about exercise but giving them tools to create a healthy lifestyle that benefits their physical and mental health long term.
