It appears that our youngsters desire to run from the time they start to walk. It's one of the most organic kinds of workout and recreation. However, if your child begins to run greater distances, you may question if this puts his or her developing body at danger of damage, and how far is too far.
In addition to psychologically preparing children, parents must guarantee proper diet, exercise hours, and warm up the child's body before participating in marathons. Choosing a good pair of shoes for young runners is very vital for youngsters to finish the race comfortably.
Is it safe for my youngster to run?
Running, like any other kind of exercise, has several physical and mental advantages. Running may be a safe and efficient form of exercise. Setting realistic objectives and encouraging injury avoidance by avoiding doing too much too soon and including adequate warm-up and cool-down exercises are crucial.
In order for children to run safely, they should begin early (promote play) and frequently. Keep an eye on the overall time, length, and loudness. Let them build a running gate and capacities spontaneously.
Because children are more vulnerable to overuse injuries as their growth plates develop throughout time, it is critical to take steps to help prevent accidents.
A common guideline is that your child should not participate in the same sport all year. Encourage your child to participate in numerous forms of exercise and take breaks from practicing a particular sport throughout the year, whether it's jogging, volleyball, soccer, or any other sports activity. This can help lower the risk of overuse injury and increase athletic success.
Warm up thoroughly before and after running
Unlike adults, children frequently join races with an impatient attitude, bypassing the warm-up stage and warming up their bodies. This is a vital step in preventing accidents, yet many parents overlook it. Running demands a lot of stamina, therefore the hips, legs, and core muscles must be warmed up before the race to keep the body balanced. Warming up before running also helps to regulate the heart rate, allowing the body to maintain a consistent running rhythm.
Children can warm up before running by stepping on their toes, elevating their thighs, pressing their heels to their buttocks, or hopping. Stretching motions from the lunge exercise group will assist the child's hips stretch, minimize internal resistance, and enhance efficiency in each step. After warming up the muscles, run brief intervals at a modest speed to assist the body become acclimated to the rhythm of running and stimulate blood flow to the muscles.
Following the race, parents may assist their children in relaxing muscles and joints by performing stretching exercises for the thighs, glutes, hips, and calves. Each exercise should last between 20 and 30 seconds.
Keep your feet safe
Children like selecting eye-catching shoe styles. However, providing your infant with the proper shoe size may help prevent injuries caused by running knees, feet, and calves. To provide comfort for their children's feet, parents must distinguish between sports shoes and other types of shoes. Choosing the proper socks will also assist you in avoiding ankle injuries. Thick socks are perfect for providing your feet with a nice protective covering.
Parents can also provide knee protectors for their children in case they trip while racing. Allow youngsters to run in bare feet at all times.
Get adequate diet and sleep
Aside from maintaining a healthy weight for youngsters, proper nourishment is also essential before each race. Inadequate calorie intake, according to specialists, might also result in harm.
To minimize gastrointestinal troubles, parents should avoid overfeeding their children before jogging. A snack made up of a variety of fruits is a good option. Children must also consume adequate amounts of water and electrolytes before, during, and after the tournament.
Getting enough sleep is another issue that should be considered to guarantee physical wellness. When playing or traveling with their families, youngsters frequently express a desire to stay up late. Parents should counsel their children to go to bed early and obtain 7 to 8 hours of sleep in order to be physically and psychologically prepared for racing.
Running, according to a research published in the British Journal of Sports Medicine, strengthens bones, lowers the risk of diabetes, and prevents future osteoporosis. Running tournaments will also help youngsters strengthen their physical basis, safeguarding their health during the process of learning and engaging in social events.
Many children's marathons are being organized more extensively these days in order to boost the physical condition of the country's future generations.
How can I motivate my toddler to run?
Running should be encouraged as early as possible, with a focus on having fun. This is the greatest and most secure approach to establish a lifelong love of running. Children have a natural need to play, run, and burn off energy. Going on a run with your child may also be beneficial. Running together is enjoyable and provides an opportunity to support one another.
Signing up for a local running event might also motivate your youngster to join. You may begin with a modest distance, such as a one-mile fun run, and gradually work your way up to a greater distance event. After-school running groups are available at several primary schools. Check to see whether your child's school offers a program and push her to join one.
How far should a youngster run?
There is presently no set number of miles that a youngster should run. Pediatricians and sports professionals believe that the total distance is determined by the child's age, degree of fitness, and general well-being. Children should avoid severe distance exercise and training every day of the week to avoid injury.
It is preferable to gradually increase distance and keep an eye out for injuries and excessive weariness in youngsters. If your child wishes to run long distances or compete in distance races, talk to a doctor or an EXOS Performance Specialist about developing a training plan with specific targets.
What is the best training surface?
Running on asphalt or other hard surfaces puts strain on the legs and back. Rivera suggests using dirt paths and softer terrain to reduce impact on the body. Make sure your child is wearing appropriate footwear regardless of the surface on which he or she is running.
What equipment should I purchase?
Aside from weather-appropriate apparel, the proper shoes and socks are a must to avoid injury. There are several factors that might influence how a shoe fits. Over-pronation (foot rolls inward) or under-pronation (foot rolls outward) in children may require arch support or specially fitted shoes (foot rolls outward). Shoes are also made to be worn on a range of surfaces (trails vs. streets). Running shoe businesses will examine and fit your child's feet for the proper shoes.
Runners typically acquire a preference for socks based on the kind and thickness of the material. Ventilation, wicking, and synthetic-blend fabrics are all options.
Tips for running smart and having fun
Preventing injuries with a warm up and cool down before and after running is one of the greatest ways to run safely, smartly, and have fun. Create workouts that are personalized to your child's fitness level.
Plan your running route ahead of time. Check that it is well-lit, safe, and clear. Run on sidewalks or street shoulders when jogging in communities. If none of these options are available, always run toward oncoming traffic so your child and the automobiles can see each other clearly. Choose paths that are well-maintained and free of debris for your youngster to run on.
Finally, follow these fundamental guidelines: Encourage your youngster to pay attention to their body. Never push yourself too far or through discomfort or damage. Always run with a friend.