Fitness and Kids

Kids are always so full of energy, running instead of walking whenever the opportunity presents itself. Although this isn't always the desired behavior, running is actually quite good for children and helps to keep them physically fit, while preparing them for a life of fitness as adults. Unless it poses a medical or safety hazard, the next time you see your children putting on the speed, think twice before telling them to slow down. An active child is far better than an idler.

If you're interested in establishing specific guidelines for running as part of a fitness plan for your child, keep in mind that different goals and expectations must be set for them than for adults, especially for those who are under the age of 14. Although the basic safety rules are the same, endurance limits and abilities will be on a different scale and should be recognized as such. It's too easy for them to overdo it and injure themselves if they're struggling to keep up with parents or other adults.

This may seem like an unneccessary warning nowadays, but a child should never go running alone. Too many things can happen to adults as well as to children, but children are vulnerable. There is always the threat of a predator adult, but in addition, the child may fall and not be able to make it to safety, suffer from dehydration, or get hit by a car. These problems can befall adults as well, but an adult is better equipped to care for himself if he finds himself in such a situation alone. So always accompany your child when he or she goes running.

The distance goal is another area that needs to be fine-tuned. Children should never be made to "push it to the limit". The general rule of thumb is to keep the total mileage at under three miles, and this is calculating the round-trip distance, not a one-way venture. Going beyond that distance could cause damage to growing bones and joints.

Temperature plays an important role in a child's endurance. When temperatures are extreme, it's never a good idea to go running. In the intense heat, illnesses related to dehydration or sunstroke could be a factor and children have a greater sensitivity to heat than their adult counterparts. If temperature is an issue, plan to take them running in the early morning or evening when the sun isn't bearing down on them.

Water is the ideal beverage for quenching thirst and keeping the body hydrated. Don't waste your money on sports drinks.Plain. old fashioned water is the best thing, and it's free. The child should drink a glass of water 20 minutes before running, and bring water along for staying hydrated along the way. Do not allow your child to drink iced tea or other beverages that contain caffeine. Despite its refreshing qualities, the caffeine in iced tea speeds up the dehydration process.This can be especially dangerous for children whose smaller bodies lose water more quickly than adults', and for girls, who risk bone damage when caffeine robs the bones of necessary calcium.

Make sure that both clothing and shoes are lightweight and light in color, as well. Socks should be worn, but again, they should be lightweight, in order to absorb the sweat from their feet, and on hot, sunny days, a hat should be part of their ensemble, as well. Since clothing that's lighter in color will keep them cooler by reflecting the sun's ray (not to mention, they're better for visibility), then encourage white or pastel colored attire.

By following these simple rules, and starting slowly, please don't break into a full run from the beginning, then your children should stay safe and gain a great many benefits from their fitness program.