Running a 5K can be lots of fun for kids.
Running a 5K with kids is an enjoyable way to spend time with your children and get them in the habit of staying fit. A 5K is roughly 3.1 miles, which is a good distance for kids over the age of 8, especially if they combine running with walking. Kids will enjoy the accomplishment as well as spending time with you. Like adults, kids need a regular training program. They also need lots of encouragement and positive reinforcement. If you make running a 5K a positive experience for your children, they may grow into lifelong runners.
Instructions
Training
1. Start small. Work up to the full 5K a half mile at a time. Start by running a half mile around the neighborhood with your child twice a week, and make sure to be encouraging. Add another half mile each week as the child's fitness grows, until she can run the full 5K with no problem. If she's more fit from playing other sports, you can progress faster.
2. Train with the child whenever possible so that it becomes a bonding activity, but keep in mind that because he is smaller, his pace will likely be slower than yours. Teach proper pacing; kids tend to run at two speeds: a sprint and a crawl. Show him a moderate pace by example.
3. Focus on the fun of the experience, not on winning. Emphasize how proud you are of the fact that she's running a 5K, not on how she can improve her time. Reward her for a job well done with a healthy snack or a trip to the movies.
4. Outfit your child in proper running gear. Choose shoes that are specifically built for running. Visit a running or athletics specialty store if possible to get his feet properly measured. Dress him in a loose fitting top and shorts in a fabric that will wick sweat away from the skin.
On Race Day
5. Getting ready for the race, cover any exposed skin with sunblock and encourage your child to wear a hat. Make sure he eats a light breakfast of fruit and toast two hours before the race --- too much fat and protein will be difficult to digest. Serve him 16 oz. of water as well.
6. Allow your child to stop and walk if she is tired, and to stop completely if she's in pain. Kids should not push themselves in the same way that adults might, because they have not really learned their own limits. Praise her for a job well done, whether she finishes the race or not.
7. If race rules allow it, enter with your child. He will appreciate your company and encouragement, and you will be able to monitor how he's doing and whether he needs to rest or stop.
8. Tell your child that she should stop and drink whenever she's thirsty, and that she should walk for a while if she feels too tired or starts to cramp. Emphasize that her health and enjoyment are more important to you than her time.
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