Running is one of the most accessible and beneficial forms of exercise. When it comes to children, preparation and safety matter! From community fun runs to school cross-country events, running can build fitness, confidence, and friendships. It is essential to ensure young participants are developmentally ready and injury-safe. With City2Surf & Lane Cove Fun Run approaching, it’s important to consider possible strains on younger runners.
Understanding Growing Bodies
Children are not “mini adults.” Their musculoskeletal systems are still developing, and overuse or poorly structured training can increase the risk of injury. Growth plates, tendons, and muscles adapt differently to load, especially in high-impact activities like running.
Key Considerations
- Avoid high-volume running for children under 12 unless professionally guided
- Focus on fun, variety, and cross-training to reduce repetitive strain
- Prioritise technique and posture over pace or distance
Physical Health & Mental Motivation
Involving kids in running should be a positive experience, not performance-driven. Encourage participation for enjoyment and wellbeing, not competition. Pushing children too hard can lead to burnout, stress, or disinterest.
Tips for Parents and Coaches
- Use age-appropriate goals and distances (e.g. 1–2 km for under 10s)
- Celebrate effort rather than placing
- Ensure adequate recovery and hydration before and after runs
Injury Awareness & Prevention
Common running-related injuries in children include:
- Sever’s disease (heel pain from growth plate stress)
- Shin splints
- Knee pain (often from patellar tracking issues)
Our team recommends
- Footwear assessments for proper support
- Strength and mobility exercises tailored to young runners
- Regular movement screenings, especially during growth spurts
We’re Here to Help
At PROHEALTH PHYSIO & EP, we support children’s movement milestones while safeguarding against injury. If your child is keen to join a running event or already trains regularly, reach out to our physios for guidance tailored to their age, stage, and goals. Let’s help the next generation of runners start strong and stay safe.
Contact our physios for assistance.
Further Information
Title: Athletics Canada
Source: Guidelines for the Inclusion of Children and Youth in Road Races
Read time: 5 Minutes