Kids are always running instead of walking, skipping
instead of running, etc., so we always view children as so
full of energy. While you may think they are putting them
selves in danger, this is actually the best and most
natural behavior for children. It will lay the foundation
for a lifetime of fitness as adults, besides keeping the
child physically fit right now. Let your child run to his
or her heart's content unless your child is medically
challenged, or if you see danger in any of their exercises,
if you want to insure a healthy future for your child.

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.

A child should never go running alone. Even though this
may seem like an unneccessary warning today, it needs to
be mentioned. Many things happen to adults as well as to
children, if they are out alone, but children are more
vulnerable. There is the threat of deviant adults, but in
addition, a child may suffer from dehydration, fall and not
be able to make it to safety, or get hit by a car. An adult
is better equipped to care for himself if he finds himself
in such a situation alone. When he or she goes running,
always accompany your child.

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.

When you look at a child's running endurance, temperature
is a very critical factor No one should run in extreme
temperatures, especially not children. This extreme heat
can lead to dehydration and or sunstroke. It may even be a
factor in the child having a greater sensitivity to heat in
later years. Make sure he or she does her run in the early
morning or late afternoon, if your child must run on a hot
day. The impact of the full sun will not be so strong.

Don't waste your money on sports drinks; water is the ideal
beverage for quenching thirst and keeping our bodies
hydrated. Give your child plain. old fashioned water. It is
the best thing for him, and it's free. A child should drink
a glass of water 20 minutes before running, and make sure
he brings water along to stay hydrated during the run. Do
not allow your child to drink iced tea or other beverages
that contain caffeine. The caffeine in iced tea speeds up
the dehydration process, despite its refreshing qualities.
This is very dangerous for children. Their smaller bodies
lose water more quickly than adults'. Girls risk bone
damage when caffeine robs the bones of necessar 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.

The last rule to follow is to start slowly. A child should
not break into an all out run in the very beginning, and
risk damaging his bones. Follow these rules, and your
child will stay safe and benefit from his running program.


Mark Clastentine operates the website, Fitness Demon,
which a site dedicated to researching fitness related
topics and contains all the very latest fitness news and
views. Please visit http://www.fitnessdemon.com if you have
any questions or comments concerning this article.

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