Print Edition
TT On-The-Go
TT Feed
| Get your kids excited about running |
|
 |
 |
 |
Font Size 
 Here's a true story: When I was 13, I was inactive, overweight, and a poor student. My parents persuaded me to join my school cross-country team to get some exercise. The interactions and positive experiences I had while running changed my life. I had more energy, I was happier, and I started doing better in school (eventually, I even made it to the Olympics!). Here's how to safely get children of all ages excited about running—for life. - Ages 6 and Under How far? Not much. At this age, playing chase or racing Dad to the mailbox is a great way to introduce kids to running. Run/walk ratio run segments should be no longer than 10 to 20 seconds. Walk one to two minutes between each. - Ages 7 to 9 How far? Start with a quarter of a mile. Every week, add a minute or two until you both can complete a mile. If your kid is having a blast, keep adding time until you're up to 3.5 miles—at that point you can talk about running and walking 5-K together. - Runner's world 5k plan for beginners Run/walk ratio; jog for 10 seconds and walk for 40 seconds. Each week, increase the run portion by five seconds and decrease the walk portion by five seconds until you're at a 30/30 ratio. - Ages 10 to 12 How far? Begin with half a mile. Each week, run an additional quarter mile. Build up to whatever mileage feels comfortable—most kids this age can run up to a 10-K. - Runner's world 10k plan for beginners Run/walk ratio; start with one minute running/one minute walking. If that seems too easy, raise it to 2:1—work up to 4:1 if she continues to feel comfortable. (Source: health.yahoo)   Socialize this Subscribe to our RSS feed to stay in touch and receive all of TT updates right in your feed reader
|