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5 Tips for Getting Kids Started with Running

My running career started my freshman year at Westfield High School. After walking home every day after school in the fall and complaining how bored I was, my mom laid down the law–it was time to participate in a sport. I chose winter track because it seemed the easiest and involved the least amount of equipment. The experience was not awful so I continued with spring track a few months later and finally, cross country the following fall.
Many years and many races (including two marathons) later, I am still running. What I love about the sport has never changed. It is a short escape from everyday life that requires only a pair of sneakers and access to the open road. As my children grow older, I am eager to share the joy of running with them. I spoke with Kelly Day, certified running coach from Best Foot Forward Running Club in Linwood, about the best ways to get children involved in running.
Running“Developing a love for running at an early age is like giving a child a gift because running is a lifelong activity,” says Day. “It can be a competitive sport, a relaxing outlet, as well as a non-­competitive way to stay fit whether you are 5 years old or 75 years old.”
Every summer since 2013, BFFRC has hosted a Kids Run the Nation summer running series, a six-week running program for kids that culminates with a race, medals and ice cream. “Our program goal is to make running fun and non-intimidating to all children,” says Day. “We encourage children to stay active and take care of their bodies and we also balance that with training and challenging the many gifted runners that have come through our program and go on to compete locally and in school.”


Here Day shares her top 5 tips for getting kids started with running:
RunningConsult with your pediatrician first. Make sure there are no underlying health issues that would prevent your child from safely running. According to Day, 5 or 6 years old is a great age to get started with short races, also known as “fun runs.”
Keep it fun. If it’s not fun, your child won’t want to do it…and sports are supposed to be fun! There should be no pressure to go fast, finish a certain distance or keep up with a parent. If your child tries running out and doesn’t like it, don’t force her to continue. Let her decide later if she wants to try again.
Do it as a family. It’s always a good thing to do healthy activities together as a family. It shows your kids that you value an active lifestyle and staying fit. Plus, what kids don’t love to do what Mommy and Daddy are doing? I can barely get out the door without my kids fighting over who will go in the jogging stroller with me! Day suggests finding a race that the whole family can do. “The sense of accomplishment of completing the race together as a family will be so rewarding, as well as provide quality active time to be together.”
RunningFind a club. You may think of running as an individual sport, but it’s actually a team sport. Kids who participate in a running club will make friends and learn from a qualified coach. If you’re located in South Jersey, check out BFFRC’s Kids Run the Nation series at either their Bayville or Egg Harbor Township locations. Another popular children’s running club is the Healthy Kids Running Series, a national program with locations in Bayonne, North Bergen County, Glen Rock, Jersey City, Hackettstown, Marlton, McGuire Air Force Base and Mullica Hill.
Set a goal to complete a short race. Even as an adult I enjoy the satisfaction of crossing the finish line and receiving a medal. Setting a small, achievable goal of completing a one-mile race can do wonders for a child’s self-esteem.


Check out this list of upcoming races for children in New Jersey:
May 14: Wild Child Beach Run. Race is ½ mile long and included with registration fee is admission to Morey’s Piers Friday through Sunday of race weekend. Kids’ race is the same weekend as the longer half-marathon, 8K and 5K races. Wildwood, NJ.
May 15: Strides for H.O.P.E.  A 5K run, a 2K family walk, plus kids’ sprints are all part of this St. Barnabas event to raise money and awareness for children with epilepsy. Livingston, NJ.
May 15: Healthy Kids Running Series of Mullica Hill. Lace up your sneakers for the Mullica Hill branch’s last race of the spring. Mullica Hill, NJ.
May 21: Bambino Biathlon. Children ages 5-12 can participate in this ¼ mile run, 2 mile bike ride and ¼ mile run biathlon, held at the Jersey Genesis Triathlon. Port Republic, NJ.
May 28: Enforcer Challenge Kids Obstacle Run. Get ready to get dirty in this challenging obstacle course race. Egg Harbor Township, NJ.
June 5: Katz JCC Kids Triathlon. Children ages 7-12 will run, bike and swim at this 12th annual event organized by the Katz Jewish Community Center. Cherry Hill, NJ.
June 11: Forrestal Village Fitness Children’s Triathlon. Different age groups will run, bike and swim varying distances in this triathlon. Princeton, NJ.
June 11: Paws to the Pavement 5K Run/Walk. In addition to the 5K, there is also a one-mile fun run and a preschool dash. Blairstown, NJ.
June 12: Hills Kids Tri. This is considered a great race for newbies. Children ages 6-12 will compete at various distances for the bike, run and swim portions of the race. Little kids can even bike with training wheels. Basking Ridge, NJ.
June 25: IslandKids Triathlon. Enjoy a day at the Jersey Shore as your child completes a short ocean swim, bike ride and sprint on the beach. Avalon, NJ.


Hero (Top) Feature Image: © sonya etchison / Adobe Stock
Additional Images (in order) Courtesy:
Kelly Day, Best Foot Forward Running Club
Tim Kerr Charities
Healthy Kids Running Series

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