5 Tips for Running a 5K with Your Children
Running a 5K with young children can be a bit challenging, but it can also be incredibly rewarding at the same time. Three miles can feel like a long way for little legs. Sometimes there can be discouragement, but the feeling of crossing the finish line can be a huge confidence builder for a young child.
If you want to run or walk as a family, you need to gauge your child's ability honestly. They should be able to walk most of the distance comfortably and if not, have the option of riding in the jogging stroller when they get tired. Here are some tips to train with younger kids too
If you push them to do what is beyond their capacity, discouragement is inevitable, maybe even a few tears, and then the experience won’t be fun. At the same time, you don't want to underestimate their ability. Be honest, but take a step back and allow them space to test their capabilities — you just might be surprised.
Instead of encouraging through praise, try to point out their accomplishments and let them feel the satisfaction of a job well done. For example, after getting to the top of a hill say, "Turn around! Look at that! You just came up that hill! How does that feel?"
If it's a big deal to them, make it a big deal. If not, keep moving forward and look for the next opportunity to encourage them when they seem pleased with themselves and their effort.
Our first 5K as a family took us 52 minutes. We were in no hurry, but I knew that Sophia wanted to run more than walk, so we set mini-goals. For example, "Let’s walk to that mailbox and then run to the next!"
Sometimes my husband would pass us walking with our younger son in the Zoom 360 stroller and I'd say, "Let's go catch Daddy!" Let your child pick the landmarks and set mini-goals along the way — making it a game can help the whole family have fun.
I remember high-fiving and hugging at the end of our first 5K as a family. Not long after, our daughter asked if she won a medal. If your child is used to receiving participation awards, it might not be the case at a local 5K.
We let our daughter know who received medals in each age category and explained what she would need to do if she really wanted one. Encourage your child to set a goal for when their legs are a bit longer and they are a bit faster if that is what they really want.
Tips to Help Your Family Get Run a 5k with Smiles
Gauge Your Child's Ability Honestly
If you want to run or walk as a family, you need to gauge your child's ability honestly. They should be able to walk most of the distance comfortably and if not, have the option of riding in the jogging stroller when they get tired. Here are some tips to train with younger kids too
If you push them to do what is beyond their capacity, discouragement is inevitable, maybe even a few tears, and then the experience won’t be fun. At the same time, you don't want to underestimate their ability. Be honest, but take a step back and allow them space to test their capabilities — you just might be surprised.
Don't Overdo the Encouragement
Kids know when you're saying "great job" or "you're doing awesome" just for the sake of saying it. At a young age, our daughter was keenly aware of when she feels successful and when she doesn't. Empty praise can be frustrating and discouraging.Instead of encouraging through praise, try to point out their accomplishments and let them feel the satisfaction of a job well done. For example, after getting to the top of a hill say, "Turn around! Look at that! You just came up that hill! How does that feel?"
If it's a big deal to them, make it a big deal. If not, keep moving forward and look for the next opportunity to encourage them when they seem pleased with themselves and their effort.
Set Mini-Goals
Our first 5K as a family took us 52 minutes. We were in no hurry, but I knew that Sophia wanted to run more than walk, so we set mini-goals. For example, "Let’s walk to that mailbox and then run to the next!"
Sometimes my husband would pass us walking with our younger son in the Zoom 360 stroller and I'd say, "Let's go catch Daddy!" Let your child pick the landmarks and set mini-goals along the way — making it a game can help the whole family have fun.
Bring a Playlist of Your Kids Favorite Music
The right song at the right time can put a pep in anyone's step, and it's no different for a child. For our first 5K as a family, I made a playlist that included some of our daughter’s favorite songs. Cranking that music on our little portable speaker from the stroller gave us exactly what we needed to finish the last half mile of the 5K.Celebrate, But Be Honest
I remember high-fiving and hugging at the end of our first 5K as a family. Not long after, our daughter asked if she won a medal. If your child is used to receiving participation awards, it might not be the case at a local 5K.
We let our daughter know who received medals in each age category and explained what she would need to do if she really wanted one. Encourage your child to set a goal for when their legs are a bit longer and they are a bit faster if that is what they really want.
