You like to run, so it makes sense that you’d want your kids to like it too. Even though kids are born to run, there are a few things you can do to make sure they have a good, fun relationship with running.

Before I had kids, I would often hear horror stories about “little league dads” or “dance moms” who went too far when it came to their kids’ sports. You know the kind of parents I’m talking about: the ones who yelled at referees, pushed their kids to train for sports much harder than any little kid should, or just made their kids do something they didn’t want to do but their parents wanted them to do anyway.

I swore I would never be a parent like that.

Then I became a mum and at the same time found that I loved running.

I loved running so much that I wanted everyone in my life to do it with me. My kids were no different. As soon as my oldest son could walk, I wanted to sign him up for tot trots so he could start getting medals for finishing.

He, on the other hand, didn’t like the idea of running as much as I did. In fact, he complained the whole time at his first real race. He screamed when we tried to pin his race bib on him, and then he tried to pull the bib off of his shirt. He cried as we lined him up with the other kids at the starting line. When the whistle blew, he wouldn’t move. Halfway through his 100-meter dash, he sat down in the field and said his race was over.

The other kids seemed happy to run as fast as their little feet could carry them from the starting line to the finish line, but my kid made it clear that he didn’t like running as much as his mother did.

Certainly not yet.

I quickly learned that afternoon that you can’t make your child like a sport just because you like it. Since that terrible day, though, I’ve also learned that there are many things you can do to help your kids enjoy running in a healthy way. And now, nine years later, I’m the happy mom of two little runners who seem to love running as much as I do, but on their own terms.

Here are my running mum tips:

1) Show the way.

Everything you do is being watched by your kids. Your love of running will give your kids a healthy view of the sport if you show them how much you enjoy it. They won’t think of running as a penalty or a painful way to lose weight. Instead, they’ll see it as a normal, fun thing to do. Plus, if they see how much you enjoy running, they might want to try it for themselves. After all, what little kid doesn’t want to be like their parents?

2) Get them going slowly.

Kids should start out by running short lengths, just like any other new runner, so their bodies can get used to the stress of running. Start with lengths that are good for their age. Even though running is a natural thing for kids to do (they do it on their own all the time), you should talk to your child’s paediatrician before taking them running if you have any worries.

3) Make it fun.

As was already said, kids run on their own every day. If you go to your local playground, you’ll see kids running fast while playing tag or just to see who can get to the swings first. With this in mind, you can teach your kids fun running games that get them used to running longer distances. Things like relay runs or “animal tag” will get and keep kids’ attention while also getting them to run.

4) Teach them how to keep the pace.

Little kids can move in two ways: very quickly and slowly. Once your child wants to run longer lengths (usually more than a minute), you will need to teach them how to pace themselves. Tell them that starting slowly might not be as fun at first, but it will help them run farther before they get tired. This will make it more fun for your child to run for longer amounts of time.

5) Encourage—never discourage.

Don’t make running a punishment for your kids, and don’t talk down to them about it. Things like, “Come on, if your sister can do it, you can too!” might seem encouraging to you, but they might stop your little runner from building a good relationship with running. Instead, focus on their skills and tell them how great they are. Also, be understanding when they just don’t feel like running.

6) Make sure they have all the right tools.

You don’t have to buy your child a whole new outfit from a designer sportswear line, but you should make sure they have comfortable sportswear. Most major department shops and big box stores sell little kid sizes of the same sweat-wicking, lightweight clothes that you wear. Give them shoes that are comfortable and will help their little feet move the way they should.

7) Water and fuel:

Make sure your kids drink enough extra water and eat enough extra calories to make up for the calories they burn and sweat out. Tell them to “fuel” their bodies with these healthy foods and drink!

8) And finally…

Be okay with whether or not they want to run. No matter how hard you try or how much you try to get them to run, some kids may not want to at all. And that’s all right. Instead, get them to move and exercise by getting them interested in other sports or physical hobbies. Don’t give up on them; they might start to like running again one day.

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