Running is often hailed as a beneficial activity for people of all ages, promoting physical fitness, mental well-being, and social interaction. However, when it comes to children, questions arise regarding the appropriateness of training, the ideal mileage, and the potential psychological impacts of competitive running. I hope to introduce the benefit of health, mileage recommendations, psychological considerations, and parental involvement in children’s running activities.

My children all ran at an early age.  They ran and raced when they wanted to.  As a long-time coach of high school and collegiate runners, I never passed that type of training down to my kids when they were little.  When I say ran, I mean they went running. Rare was the case that they were on a plan. And that was only after they were in middle school and were training for a goal. 

According to the American Academy of Pediatrics (AAP), children aged 6 to 17 should engage in at least 60 minutes of moderate to vigorous physical activity each day.  But running should only be a portion of the activity on their schedule if they are under high school age. 

Of course engaging in regular physical activity, such as running, offers numerous health benefits for children. It improves cardiovascular health, strengthens muscles, ligaments, tendons and bones, enhances coordination and balance, and helps maintain a healthy weight. Moreover, running promotes the development of lifelong habits of physical activity, reducing the risk of obesity and related health issues in adulthood.

However, it’s crucial to tailor running programs to children’s age, developmental stage, and individual abilities to ensure safety and enjoyment.  Determining the appropriate mileage for children involves considering several factors, including age, fitness level, and overall health. The recommendation from myself, many coaches I know and the Road Runners Club of America, recommend that children under junior high school age to run about their age in mileage per week.  So an eight year old should only run about 8/10 miles total for the week.  This should be spread over a few days.  If they enjoy doing a light workout(fun workouts), limit that to once a week.   I have also found that three running days a week is good enough for runners under 12.  

It’s essential to prioritize gradual progression and allow for adequate rest between runs to prevent overuse injuries and burnout. So if they are 8 years old, they can start out by running  a half mile or 5 minutes at a time and add to it gradually.  Also encourage them to participate in a variety of other activities, such as ball sports, biking, or swimming.  These along with running can help prevent overtraining and promote overall fitness and athleticism.

While running can foster a sense of achievement, confidence, and resilience in children, it’s crucial to be mindful of the psychological impact of training and competition, especially at a young age. Some children may thrive in a competitive environment, while others may feel pressured or experience anxiety.  Evaluate your children on a case to case basis.

Parents and coaches should prioritize creating a positive and supportive atmosphere, emphasizing enjoyment, personal improvement, and sportsmanship over winning.  Setting and reaching goals as well as enjoying the sport is crucial to a healthy relationship with running.  It’s essential to listen to children’s concerns, respect their boundaries, and encourage them to participate in running activities at their own pace and level of interest.  It is natural for parents to want their children to succeed, pushing them too hard or placing excessive pressure on them to excel in racing can have detrimental effects on their physical and emotional well-being.

Pushing young children to train for racing may lead to burnout, injuries, and negative associations with running. It’s essential for parents to strike a balance between supporting their children’s interests and goals and allowing them to explore various activities without feeling pressured to perform.

Running can be a valuable and enjoyable activity for children, offering numerous physical, mental, and social benefits. However, I can’t emphasize enough, that it is essential to approach children’s running programs with care, while considering their individual needs, abilities, and interests. By emphasizing enjoyment, gradual progression, and positive reinforcement, parents and coaches can help children develop a lifelong love for running while promoting their overall health and well-being.