How to Help Kids Stay Healthy and Injury Free as They Start Running

New York Road Runners’ youth programs serve more than 240,000 kids nationwide. Our flagship program, Rising New York Road Runners, is designed to develop movement skills in kids of all ages and abilities.

Are you a parent or other caregiver looking for ways to keep your kids active during the COVID-19 crisis? Our Rising New York Road Runners Active at Home program offers fun activities and videos for children that keep space and social distancing in mind, and can be used in home and school settings. Check out these awesome resources today!

The next generation of runners is beginning to find the love and joy in lacing up and going for a run. The research has shown that a regular running program in children will improve concentration, quality of sleep, endurance, and cardiovascular fitness. Running is a great tool to build strong minds and bodies in today’s youth.

However, just like at any age, running can result in injuries for kids, too. The most common cause of injury in runners is poor running mechanics, which is more pronounced in adolescents as they adjust to their growing bodies. Follow the guidelines below to help keep kids injury free.

• Obtain a physician’s clearance. This should always be the first step when beginning a new activity, and it’s a great opportunity to ask the doctor any questions you may have for your child.
• Purchase appropriate running shoes. Ensure that your child is running in shoes that are appropriate for them! Visit a running specialty store for a screening to see what model or type is the best match.
• Teach a proper warm-up. A proper warm-up prepares the body for a bout of exercise by increasing your heart rate, body temperature, and blood flow to active muscles, and it helps your psychological preparation. The warm-up typically lasts about five minutes and can include exercises like squats, lunges, high knees, and butt kicks. Check out exercises offered through Rising New York Road Runners Active at Home. 
• Be mindful in warm conditions. Children have a reduced ability to dissipate heat, so it is essential that extra attention is paid in warm temperatures. This may be less of a concern as we head into winter, but always make sure kids they stay hydrated and cool during exercise.
• Incorporate a strength-training program. Strength training is the most important injury prevention tool. The strength-training program should be a body-weight based workout that focuses on core stability, as well as on strength of the glutes, hips, and lower body, plus single leg stability. A session with a qualified fitness professional at HSS can help develop a specific program for your child.
• Keep running fun! Going too hard, going too often, or doing too much, too soon is a recipe for a disaster. When a child is starting out, be sure to keep it fun, keep the mileage low, and include rest days. As a parent or guardian, you can have fun running with your child. Keep an open dialogue about any injuries or concerns they may be having. If a pain arises, be sure to visit the doctor.

About the Author

Pamela Geisel, MS, CSCS, CPT is an Exercise Physiologist and the Manager at Hospital for Special Surgery’s Tisch Sports Performance Center. She graduated with honors from Towson University with a bachelor’s in exercise science and received her master’s in exercise physiology from Adelphi University. She has been in the fitness field since 2007 and has a special interest in using strength training to maximize performance and reduce injury for runners. Geisel is a long-distance runner and has completed 10 marathons and more than two dozen half-marathons.