One of these activities can be running, which can be something the entire family can participate in. But how do get your children to run regularly?
Here are some tips from Runner's World on how to get children of all ages to run.
How far? Not very. At this age, get them to play chase or racing to a destination is a great way to get them started.
Run/walk ratio: Running periods should be no longer than 10 to 20 seconds. Walk times in between should be one to two minutes.
Ages 7 to 9
How far? Start with a quarter of a mile. Every week add another minute or two to your run until you have reached a mile. If they're enjoying it, get going until you can do a 5K together- 3.5 miles.
Run/walk ratio: Jog for 10 seconds and walk for 40 seconds. Each week increase the jog portion by five seconds and decrease the walk section by five seconds, until you have a 30/30 ratio.
Ages 10 to 12
How far? Begin with a half mile, and each week add a quarter mile. Build up to whatever mileage feels comfortable. Many children at this age can run a 10K.
Run/walk ratio: Start with one minute running and one minute walking. If that is too easy, run two minutes and walk one minute. Build it up to four minutes running and one minute walking.
If you are a runner with a foot or ankle problem, call our Rocky Hill or Middletown office to make an appointment.
Jeffrey S. Kahn, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Rocky Hill and Middletown, CT
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