Running develops heart and lungs which can support health and reduce risk of heart respiratory diseases in adulthood. It also increases energy expenditure, which supports a healthy body. In addition, running can provide a personal challenge and be very rewarding.

Finally running is easy to do. It can be done anywhere so it is a cheap sport requiring a  minimal expenditure on equipment - all the kit that's needed is a pair of  shorts, a T-shirt, trainers... and perhaps an i-pod!

How to Make Running Safe and Effective

• Buy a good pair of run shoes, ideally get your child's running gait analysed by a specialist. Shoes should be 0.5 size bigger than normal to allow for foot swelling when hot.
• Running speed is essentially a function of stride rate x stride length.
• As a general guide running volume should be increased 5-10% each week, more than this will increase risk of injury.
• To improve running endurance, long distance steady easy pace running is recommended.
• To improve running speed intervals are recommended.
• For beginners aiming to complete a race it would be wise to increase volume by 5-10% each week until race volume is reached. Do 1- 2 weeks easy low volume running prior to the event to allow the body to refresh from training.
• Drink approx 500ml per hour when running, if it is very hot an electrolyte drink is recommended to replace lost salts form heavy sweating.
• If planning to run for over 90 minutes ingest some form of energy to top up blood glucose - ideally after 45 minutes.

See also Swimming for Children

See also Cycling for Children

See also The Gym for Children

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