Hi Bill,
I read an article from you in Runner's World and decided to ask you a question regarding my two young sons. Fernando (9) and Santiago (7) are very passionate about running. I'm a marathoner, and they go out with me sometimes for some short/medium distances. Last weekend we ran a night 5K race, which was fantastic. Both ended the race in around 35 minutes and were able to rush at the end. After that, they asked me if they can run the Nike 10K race, which is a very popular one here in Peru where we live. What would be your advice, Doc?
Thx a lot!
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Fernando
Dear Fernando,
This is a great question, and unfortunately there is no evidence-based answer to guide you in your decision-making for your sons. I usually base my answer regarding kids and distance running on several factors. The first—and most important from my perspective—is who is initiating the activity: the child or the parent? If, as in this case, it is the child, I think it is OK to proceed. That said, the move from 5K to 10K is doubling the distance, so the decision to make that increase in distance and running time would depend on the training base. If the boys are running at a level that supports the 10K race distance, it is probably reasonable to proceed; if not, it would be important to slowly advance their running base to make the transition safer and injury-free. It would be important for them to know that they can drop out of the race if they do not feel well, and important for you to be able to drop out with them.
Kids running should place the emphasis on fun and participation, not records and fast times. My usual criteria for kids and distance running are as follows:
Self-motivated children and adolescents can run in 5K through marathon distances (race administration rules permitting) if they have a training program and base to support the chosen distance, and during training they:
- Have no injury or injury-related pain.
- Maintain normal growth in height and weight.
- Maintain good nutritional intake and good sleep patterns.
- Maintain good social interaction and academic performance.
In addition:
- Adolescent girls should maintain normal menstrual function.
- Children should run the race with an adult
- Children and younger adolescents should consider not participating in very large events where it is easy to “get lost in the crowd.”
Running with your kids can be fun for all and create strong bonds within the family. I think it is a safe activity as long as the children enjoy the activity, are advancing in all domains of life, and the running is injury-free and aimed at fun and fitness.
I hope this helps.
Cheers,
Bill
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