How should children learn to run?

Gradually increasing the time and distance of practice without forcing will help build a long-term running habit for children.

Running every day helps improve physical fitness, cultivate discipline, and encourage social interaction in children. Parents who approach it the right way will arouse their love, making running effective for children's development. According to Running Magazine , fun should be the top priority when training sports at a young age. Achievement and passion factors need time to prove.

At what age should children start running?

Experts say that if children are passionate and do not suffer from serious injuries, they can run at any age. According to Erica Gminski, youth program director of the Road Runners Club (RRCA, USA), as long as running makes children happy and is not too strenuous, it is suitable for all ages and genders.

The RRCA provides general guidelines for running for each age group as follows: children aged 3 to 9 are encouraged to exercise regularly, including running combined with play activities. Children aged 8 to 12 can participate in a formal running training course lasting two to three months. For children in puberty, gradually increase the distance of training and participate in competitions.

Children aged 6-10 participate in the Kun Marathon children's race held on the sidelines of the VnExpress Marathon. Photo: VM

The RRCA guidelines can vary depending on the individual. Dr. Mark Halstead, a pediatric sports medicine specialist at the University of Washington, says children can start running 5K races between the ages of 8 and 10. “However, physical development and the desire to run are more important than age,” says Mark Halstead.

How should children learn to run?

Each child has different physical abilities, talents, and skills. Parents and coaches should monitor daily activity levels and ensure an age-appropriate lesson plan to avoid burnout.

West London Athletics Club runs a programme of running, jumping, throwing, agility, balance, coordination and speed. The sessions are held twice a week. As the athletes progress through their age groups, they are given further physical training, with a focus on supplementary exercises, warm-ups, cool-downs and the importance of exercise and nutrition.

Running is considered the foundation for other school sports such as football, basketball, rugby, tennis, etc. Dr. Halstead said that school children who play football usually run an average of 8km per game. Most of them do not care whether playing multiple times a week is harmful or not. "If the child has the right approach and training program, I think it will be fine," he said.

Running is the foundation of other school sports. Photo: Running Magazine

Just like adults, overtraining can lead to injury, so experts always prioritize keeping kids active and having fun. "If your child is in pain while running, see a doctor. Soreness after running is usually not a problem, but soreness while running is something to be concerned about," says Dr. Halstead.

Parents should consult a doctor and watch for signs of stress or pain when their child starts running. It is important to note that running for fun, overtraining at any age can lead to failure or chronic injury.

Make running fun

Make sure the challenge is moderate enough to keep your child motivated. A challenge that is too much for your child to handle may discourage them from running. A suitable training plan is needed to keep your child engaged in the race.

For children who are less active, start by walking and gradually increase the time and distance each day. After getting used to the intensity of exercise, let your child run short distances of 100 m, gradually increasing to 200, 300 m and 1 km. If parents are runners, let your child practice with you to observe the training process, how to ensure safety and open up opportunities to connect and chat.

Let children combine running and playing to create excitement. Photo: VM

Older kids can join a track and field team in middle school or high school. These clubs create a competitive environment that encourages kids to exercise. But remember, your child is there for fun. "Not all kids are motivated by competition with other kids, but most are motivated by encouragement," says Gminski.

The best way to run well is to find suitable training programs and races, and consult with experts. If possible, let your child practice with a coach. You can also search for information on foreign training program reference websites such as RRCA's Kids Run the Nation or Girls on the Run.

Lan Anh (According to Women Running )

Kun Marathon Nha Trang is a race for children aged 6-10, on the sidelines of the VnExpress Marathon Nha Trang 2023. The race offers a short race with obstacles, stimulating children's motor skills. Kun Marathon will open registration in the near future.

Source link: https://vnexpress.net/tre-em-nen-tap-chay-nhu-the-nao-4621727.html