How to Start Running With Your Child Safely
Your child has seen you lace up your trainers and asked, “Can I come?” Or maybe you have been thinking that running together could be a way to spend time with them and get some exercise in the same hour. Either way, it is a lovely idea. But kids are not mini adults. They run in bursts, get bored on long straight paths and need a different approach. This guide covers how to start running with your child safely, with sensible distance guidance by age, run-walk games and tips I give the parents I coach in Archway.
Why running together is worth it
- It is one-on-one time. Kids often talk more side by side than face to face.
- It builds a healthy habit early. Children who see exercise as fun are more likely to keep moving as they grow.
- It gets you moving too. Even a slow family jog counts towards your activity for the week.
The NHS physical activity guidelines for children and young people recommend that children aged 5 to 18 do an average of at least 60 minutes of moderate or vigorous activity a day across the week. A family run can be part of that, alongside play, sport and active travel.
How to start running with your child: the golden rules
- Let them lead the pace. If they want to stop, stop. If they want to sprint, let them. This is play, not training.
- Use run-walk. Short bursts of running with walking breaks are how children naturally move.
- Keep it short. End while they are still enjoying it, so they want to come back.
- Make it about fun, not times. No stopwatches for little ones. Praise effort.
- Never push through pain. If they say something hurts, stop and walk home.
Distance guidance by age
There is no single official distance limit for children, and every child is different. These are the rough guidelines I use, based on what I see working for families. Treat them as a starting point, not a target.
Ages 3 to 5
Running should be part of play: chasing, racing to a tree, running round the playground. Think in tens of metres, not kilometres. A “run” might be a few short dashes during a walk to the park.
Ages 6 to 8
Many children enjoy run-walk sessions of 10 to 20 minutes, covering maybe 1 to 2km in total. junior parkrun’s 2km course is designed for children aged 4 to 14, and is a good example of a sensible distance for this age group.
Ages 9 to 12
Some children can comfortably jog 2 to 3km or 20 to 30 minutes of run-walk. A few will want to try a 5km family fun run with plenty of walking. Build up gradually and keep plenty of variety in their week.
Teenagers
Teens can follow a beginner plan similar to adults, such as the NHS Couch to 5K programme, with gentle progression and rest days. If they get serious, a local running club with qualified coaches is a great next step.
Watch for signs of doing too much, such as ongoing tiredness, aches that do not go away or losing interest. My post on how much sport is too much for a child goes into this in more detail.
Fun run-walk games
These turn a run into a game, which is exactly how kids want it.
Lamp post intervals
Run to one lamp post, walk to the next. Repeat. Older kids can try running two and walking one.
Traffic lights
You call the colour. Green: run. Amber: walk. Red: freeze like a statue. Children love trying to catch you out.
Follow the leader
Take turns being the leader. The leader picks how to move: jogging, skipping, side steps, big strides, tiny steps.
A simple 4-week starter plan
Two or three sessions a week, with rest days in between.
- Week 1: 10 minutes. Walk 1 minute, run 30 seconds, repeat.
- Week 2: 12 minutes. Walk 1 minute, run 1 minute, repeat.
- Week 3: 15 minutes. Walk 1 minute, run 90 seconds, repeat.
- Week 4: 15 to 20 minutes. Walk 1 minute, run 2 minutes, repeat. Or try a junior parkrun.
Always start with a 3 to 5 minute warm-up of walking, skipping and arm circles, and finish with a slow walk.
Safety and kit
- Trainers that fit. No need for expensive running shoes, but they should be comfortable and not worn out.
- Choose safe routes. Parks and traffic-free paths are better than busy roads. Hold hands near traffic with younger kids.
- Be seen. In autumn and winter, wear bright or reflective clothing.
- Water and a snack for anything over 20 minutes.
Try junior parkrun
junior parkrun is a free, weekly 2km event for children aged 4 to 14, held on Sunday mornings in parks across the UK. Parents can run alongside younger children. It is a brilliant way to give a child a goal and a sense of belonging. There is more on local options in my post on junior parkrun, and Islington’s guide to junior parkrun locally.
What if you are not a runner yourself?
Plenty of parents I coach have not run since school. Running with a young child is slow by nature, so it is a gentle start. If you are coming back to exercise after having a baby, please check with your GP or a physio first. The NHS postnatal check, usually around 6 to 8 weeks after birth, is the time to ask about returning to exercise. The Chartered Society of Physiotherapy supports guidance that most women should wait until at least 12 weeks after birth before returning to running, and my post on running after a baby covers this step by step.
Where a bootcamp class fits in
The fitter you are, the more you will enjoy running with your kids. Leg strength, a strong core and decent stamina help you keep up, and they help prevent the aches that stop many new runners. My SYP Recharge energy class builds that base in 45 minutes, with every exercise adjusted to your level.
FAQs
What age can a child start running with a parent?
Children can enjoy short bursts of running in play from toddlerhood. Structured run-walk sessions usually work from about 5 or 6, as long as they are short and fun.
How far should a 7-year-old run?
There is no fixed rule, but many 7-year-olds manage 1 to 2km of run-walk comfortably. junior parkrun’s 2km distance is a sensible guide for this age.
Is running bad for children’s joints?
Normal, playful running is a healthy part of childhood. The concerns are about doing too much too soon or intense training without rest. Build up gradually and keep variety in their week.
Book your first class
If you want to get fitter alongside your children, come and train with me. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with no more than 10 people and options for every fitness level. Each class is £15. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like a running and strength plan to follow in your own time, have a look at SYP Fitness online coaching.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
