{"id":8168,"date":"2026-01-19T09:10:07","date_gmt":"2026-01-19T02:10:07","guid":{"rendered":"https:\/\/www.infinitysport.asia\/news\/?p=8168"},"modified":"2026-01-19T09:10:17","modified_gmt":"2026-01-19T02:10:17","slug":"when-can-my-kids-start-going-for-a-run-with-me","status":"publish","type":"post","link":"https:\/\/www.infinitysport.asia\/news\/when-can-my-kids-start-going-for-a-run-with-me\/","title":{"rendered":"When can my kids start going for a run with\u00a0me?"},"content":{"rendered":"\n

Running with your kids can be a great way to spend time together and build some healthy habits. But when is the right age is to start?<\/p>\n\n\n\n

Unfortunately, it\u2019s not as simple as just choosing a number. But here are some principles to help you both decide when they can start.<\/p>\n\n\n\n

What do the physical activity guidelines say?<\/h2>\n\n\n\n

The World Health Organization (WHO) recommends kids aged five to 17 do at least 60 minutes of moderate-to-vigorous exercise every day.<\/p>\n\n\n\n

This should mainly be aerobic (think running, cycling and active play). But it also needs to include muscle- and bone-strengthening exercise at least three times per week, such as contact sports, sprinting, or even weight training.<\/p>\n\n\n\n

Are kids\u2019 bodies ready to run long distances?<\/h2>\n\n\n\n

Most kids spend their early years performing unstructured activity that involves sprinting, jumping and changing direction. This means children should have the strength to start running.<\/p>\n\n\n\n

But there is a key difference between kids\u2019 activity and jogging or running for longer distances: it involves long bouts of continuous activity. Kids\u2019 unstructured play involves short bursts of intense activity interspersed with periods of recovery.<\/p>\n\n\n\n

Children aren\u2019t just small adults: they regulate temperature differently and can be more prone to overheating. So it\u2019s important to pay attention to hydration and take regular drink breaks.<\/p>\n\n\n\n

Another difference is that most exercise children do is play-based, rather than formal \u201cexercise\u201d. Free play not only helps children meet physical activity guidelines but also improves their motor skill development and social abilities.<\/p>\n\n\n\n

This doesn\u2019t mean running is bad \u2013 it just shouldn\u2019t replace all their free play.<\/p>\n\n\n\n

What about injuries?<\/h2>\n\n\n\n

Running has a high injury rate. Almost half of adult runners will get an injury each year.<\/p>\n\n\n\n

Among teens who did regular running training, one paper found 18% sustained an injury over the eight-month study period.<\/p>\n\n\n\n

Most running injuries are known as \u201coveruse\u201d injuries. These are often caused by people running too much too quickly, without letting their body adapt and get stronger first.<\/p>\n\n\n\n

There is some evidence suggesting children with weaker muscles around their knees and hips might be more prone to injury.<\/p>\n\n\n\n

Girls also seem to be more likely to get injured than boys. It\u2019s unclear why, but it may be linked to girls\u2019 lower muscle mass, resulting in more load on their bones and joints.<\/p>\n\n\n\n

Children should always start small and progress slowly over time, as doing too much too soon might lead to injury.<\/p>\n\n\n\n

What are the benefits of kids running?<\/h2>\n\n\n\n

Kids who exercise more (running or otherwise) have:<\/p>\n\n\n\n