Get moving with your kids

You know those days that get ahead of you? You wrote "Go for a run" in you calendar, your running gear was packed or all laid out, and the day was gorgeous. But somehow you just didn't find the time. Yet another meeting was scheduled, you realized you needed dinner groceries, or that onerous task you'd been putting off took way longer than expected. Now your stuck with the kids after school and can't leave the house. Or can you?

Building healthy, active habits

Not only does running give you so many health benefits--like boosting endorphins, strengthening your heart, improving your sleep, narrowing your waistline, and so on and so on, it also sets you up as a good, active role model for your kids. Getting them out with you will give them a taste of what it's like and help to instill a lifetime of healthy habits.

According to Health Canada, children 5 to 17 should get at least an hour of moderate-to-vigorous physical activity per day and only slightly more than a third meets this target. "Children who aren't active enough are at a higher risk of developing chronic diseases like type 2 diabetes, high blood pressure, high cholesterol, and other cardiovascular illnesses." Regular exercise can also reduce stress, improve sleep and increase appetite, three things my family can use. It can also improve focus, learning and self-esteem.

Running creates bonding opportunities

My older kid started running with me at around nine years old. Not consistently, but that's OK. We started at two or three kilometres, and now, a few years later, he's doing 5k races with me. I think this might be the first year that I'll be struggling to keep up with him.

And I love that there is still one thing he'll do with me-- it's one of the rare moments we have together where I'm not nagging him about homework or taking too long to get ready. He also loves collecting medals and getting the snacks often handed out at the end of a race.

Kids don't need to run with you, though, especially if they are younger. My littlest will cycle or scooter with me, although he could probably beat me at a 1k race now. For even smaller ones, there are a variety of quality jogging strollers available, new and second hand. Just make sure your child is old and big enough to be safe from head injury from being jostled around in there.

How to sell running to your kids

In our house, we often talk about the benefits of being active, along with eating healthy food and getting enough sleep, and getting them out with me is an opportunity to practice what I preach. If we have to stop at a park along the way, so be it. I see it as an opportunity to get some strength training in like squats, push-ups, stairs or monkey bars.

If your older child is already involved in a sport or two, emphasize how running will help them get faster and build their endurance. Set goals and celebrate milestones to boost their confidence and keep them motivated. Two to four kilometres is a good range for them, with maybe an occasional 5km or a park run thrown in as a challenge. But let them guide you. Sometimes, they're going to need more sleep and recovery, especially during growth spurts.

For younger kids, keep it light and fun by setting challenges, playing eye-spy, or seeing how fast and then how slow you can run, depending on how safe the running area is. Play follow the leader and skip or side-ways shuffle. Just make sure that safety remains a priority. One to two kilometres is a good distance for smaller kids.

Keeping kids safe

If running on your own requires some safety considerations, it goes double for running with kids. Consider what time you head out and where you run. Is it rush hour? Will it still be light when you get back? Can you remain visible? Are there safe trails you can access or sidewalks in your neighbourhood?

Teach you kids to always be aware of traffic--to look and listen. These days, some cars are very quiet and you don't always hear them coming up behind. We also need to look out for bikes, scooters and dogs. I tell my kids to give dog walkers a warning and lots of space when coming up from behind, so we "don't scare the dog".

On shared pathways, cyclists can still go pretty fast and they don't always ring a bell, so we can't zigzag unpredictably. We stick to the far right side. Shoulder checking isn't just for drivers. We always check behind us to make sure it's safe to pass slower path users.

Staying hydrated and well nourished is also important, especially for smaller bodies. Keep an eye on the condition of their shoes and ensure they have the proper clothing. Polyester t-shirts or tanks for warm weather, a lighter shell and long-sleeve for cooler weather, plus shorts and leggings or jogging pants. Explain why all these things matter, so if they grow into their own running career, it will be second nature to them.

How much should kids run?

So maybe your kids are really taking to it and want to keep running. Keep in mind, there's not a lot of solid research out there on how much running is good for them, so err on the safe side and don't overdo it. Kids need a lot of recovery time from hard workouts for their growing bodies and you also want to keep them motivated. Runnersworld has an in-depth article on this issue, and here's some of their advice:

• Listen to your child and any complaints of pain

• Ensure a healthy, balanced diet

• Make sure they get lots of sleep

• Keep a training diary

• Mix up training

• Consider a training plan

• Get help from an expert
  

Now you're all set to start making some running memories with your kids. You've sold them on the fun and benefits; your route is planned; you've checked their shoes; you're all hydrated, well-slept and fed. So what are you waiting for?