Age-appropriate activities for children
• Ages 2 to 5: A lot of unstructured play is key. Suitable activities include running, climbing, tumbling, kicking and catching a ball, riding a tricycle and supervised water play.
• Ages 6 to 9: Activities that build strength, coordination and confidence are important. These include entry-level team sports, swimming, gymnastics, dancing, martial arts and riding a bicycle.
• Ages 10 to 18: At this stage, children understand complex play and strategy. Most sports, including running, are appropriate.
Getting the next generation of runners on the road
Our bodies were built for walking and running. It’ s one of the best ways to get fit because it comes naturally, is free, and can be enjoyed at any age. The right preparation and kit will ensure that children progress as they gain endurance. To get them excited and give them a goal to work towards, why not encourage kids to join an organised event of a suitable distance?
Here are broad guidelines from the International Association of Athletes Federations: |
Recognised distance |
5km |
10km |
15km |
21.1km |
30km |
42.2km |
Ultra |
Minimum age |
9 years |
14 years |
15 years |
16 years |
19 years |
20 years |
20 years |
Always keep age-appropriate activities, distances and your child’ s preferences in mind. |
Tips to encourage kids to run, and have fun!
“ To keep kids engaged, it’ s essential to make physical activity enjoyable,” Dr Nossel says.“ If you facilitate experiences that are fun, interesting and memorable, kids will likely stick with those behaviours for life.” Here are some tips to help:
• Don’ t just stand on the sidelines – join in yourself to turn sessions into quality family time. Participating alongside your kids can motivate them more than you know.
• Start slowly. A minute session may not seem like much, but for a child not used to running, it can feel like a lifetime! Always warm up with some walking and cool down with some stretches at the end.
• Teach children how to tune into their body, listen to their breathing, and modulate their effort when things get challenging. Try running until you can hear your child breathing, then walk until they catch their breath again. Teach them that walking in between is fine if they feel like it. This will give them time to adapt to the demands of running without hurting.
• Remember that each child develops and builds strength and endurance at a unique pace. Focus more on getting them active and enjoying the activity than on“ getting it right.” Don’ t pull them away if a flower or bird catches their eye. Rather, stop to look at nature,
animals, plants, signs, or anything that catches their interest en route.
• Change the environment every now and then for variety. It’ s better to run in a field than on the road – so make an effort to get them to a park or a sports arena, where they can run freely on the grass or ground.
• Another idea is to plot out a little obstacle course, getting them to jump over, crawl under, or hop and skip around things like rocks and shrubs along the way.
• If they’ re keen, set a goal like a fun 5km parkrun or another ageappropriate distance. Gradually build up the time on their feet.
• Running in a team can also help children develop social skills and camaraderie – so invite the rest of the family or some of their friends along, and start a little club!
• Create a motivation chart to complete with fun stickers or stamps. Keep track of the distance, time, and how your child feels, so they can see their progress over time.
• Celebrate with a special reward after an event.
Remember, let your child guide the sessions and share in the journey with them. You’ ll both be healthier and happier for it!
19