Guide to Children’s Running

Children can run around all day, but what about if/when they go out for a run? There is a huge difference between sprinting and distance running, with athletes training in far different ways to achieve different goals.

Here, we will be focusing on distance running for children. Some children, much like many adults, find the idea of running for running’s sake boring and that’s fine. If they are not motivated to run and simply do not find the practice enjoyable in the slightest, then do not force it upon them. For children that do enjoy running, the amount they run do should be monitored – i.e. an eight-year-old should not be training for marathons.

Everyone Can Run

Running is a sport that everyone can participate in. Many like running because they do not enjoy team sports and/or competing against someone else, preferring the individual nature of the sport. Of course, running can be competitive with championships and trophies on offer to be won, but many simply enjoy running.

Children that enjoy running shouldn’t be discouraged, just as those who don’t shouldn’t be forced into it. As with any sport, training is essential and running with the correct form and technique will not only improve performance, but it will also safeguard against injury.

Those that enjoy the individual nature of running like that they aren’t expected to compete against anyone else. This means running at their own pace, which is perfect for young runners, especially. With no pressure, children can learn to fall in love with running.

Children and Sport

Competing in sports as a child can be difficult, particularly if you don’t seem to excel at a sport. Typically, you might expect those who are picked first for football to be some of the more popular kids in class – and you may not be wrong. You may also expect sighs and groans when the PE teacher announces it is cross country day – and, again, you would probably be right.

During a 90-minute game of football, it isn’t uncommon for a player to run five miles. Those five miles isn’t run at a constant pace, of course, with lots of high-intensity movements contributing to the covered distance. While some distance running may form part of a footballer’s training plan, by and large, they will train to focus on speed and strength rather than conditioning their body to run long distances. If you ask young footballers to run five miles, they would likely struggle as they are not conditioned to running at a constant for a prolonged period and because they become bored (more on this a little bit later).

Athletic children may find themselves at home on the track where their talent is allowed to shine. This, in turn, can help them to find somewhere that they feel they belong which could be the making of them.

Make Running Fun

Even for the most ardent of runners, the miles can soon become repetitive. For children, whose attention spans aren’t fully formed, the risk of losing interest is high, so making running fun is important.

Mix up running sessions by incorporating games and obstacles to keep them thinking. You can do this by laying down hoops or cones for an agility run, courses that involve light jogging, sprints, hurdles to jump over and much more – there is a world of possibility with this!

You may also choose to track runs and, with many apps and gadgets available to do just that, it couldn’t be easier. Keep a record of children’s best runs and why not reward them with a small trophy or medal when they set a new PB? Children running with an incentive will keep them engaged and motivated and, with the rewards based on personal achievements rather than against one another, they will always feel attainable.

Common Injuries to Watch Out For

We have already touched on the fact that children should not train in excess due to the risk of injury, but what common injuries should you watch out for? Seasoned runners will be all too familiar with the types of injuries most associated with running, some of which are more common than others.

Some of the most common running injuries include:

  • Tendonitis
  • Hamstring strains
  • Stress fractures
  • Patellofemoral pain
  • Iliotibial (IT) band injury

These injuries are some of the most prevalent in young runners and tend to come out of nowhere. A good rule to abide by is at the first sign of pain and discomfort is to stop, even if it doesn’t feel serious. As young bodies are still developing and growing, training too hard and pushing through injury can cause serious problems further down the road.

Tendonitis is most common in the calf area and can feel similar to a strain – either way, the child should stop straight away and avoid any activity that makes the pain worse. Apply ice to the area for around 10 minutes at a time twice an hour and over-the-counter pain relievers (such as ibuprofen) will help to manage the pain. When a child suffers from tendonitis, this is caused by gradual wear and tear and could be a sign that they have been over-training.

Pain in the patella (at the bottom of the kneecap) is also highly common for young runners as this can also be caused by repetitive strain. Many children suffer from a condition called Osgood-Schlatter’s Disease, which affects the patella tendon causing it to become inflamed and painful after exercise. A medical professional may recommend that the child wear a knee strap during exercise that stops the patella and kneecap from rubbing against each other. Children with Osgood-Schlatter’s Disease will grow out of the condition as the body stops growing.

Keep on Running

With children that are happy to be running, the best thing to do is to encourage them and their passion (but don’t allow them to overdo it). Make sure children have access to running in a safe place and if they will be running in public they should do so with an adult.

If you would like some more information on the range of trophies and medals that Fen Regis Trophies can supply to reward your young runners and recognise their achievements, please get in touch with us today.

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