Updated July 5th, 2021
Training for a 5K is a great way to get out of the house a few days a week and spend some quality time with your child, spouse or friend.
Putting a race on the calendar also gives everyone something to look forward to.
People say “car time” as a good time to have conversations with your child.
I think “running time” could be even better. Sharing an activity and a goal can help bring you and your child closer together.
Most people have no idea how far should a 7 year old run or how fast can a 4 year old run.
Based on expert recommendations I created these guidelines to help you figure that out.
I must add that you should consult with your pediatrician before you start running with your child.
It’s always better to be safe.
What distance can your child run safely?
Children are born to run and love it. Just look at kids on a playground or at the park.
Running for play and running a set distance are different. While playing, kids often stop and start and mix in other activities.
Running a race requires your child to maintain a sustained effort until they reach the finish line.
Two things to keep in mind when considering how far your child can and should run are:
- Your child’s health and fitness level
- Your child’s age
Your child’s health and fitness level
While pediatricians disagree on how much children should run, all agree that children need exercise.
At your child’s next physical let the pediatrician know that your child is interested in running.
This is a good way to start a conversation between your pediatrician and your child.
If your pediatrician makes suggestions or urges caution your child is more likely to be receptive than if these words come from you.
If you do not have an appointment coming up, a quick call is suggested.
I suggest involving your doctor as a best practice. Most parents know all about their child’s health and how active they are.
Fitness and Activity Levels
Fitness and activity tend to go hand in hand.
Active play and sports help keep children’s cardio-vascular systems in good shape.
If your child comes in the house after playing and they are a hot sweaty mess, it’s safe to say they got some exercise.
If your child often plays actively or participates in sports, they have a pretty healthy level of activity.
While your child’s health, fitness and activity level are good indicators of your child’s health, they will let you know when they’ve had enough.
Most young children will run until they are tired.
Older children may be more willing to push themselves.
Your Child’s Age
How far a 12 year old can run and how far a 6 year old can run will be quite different.
Part of this is the higher level of motivation and self control older children tend to have.
We see this in adult runners who push through fatigue and even pain to finish a run or a race.
The Road Runners Club of America (RRCA) is the largest running organization in the US and provides educational materials for running clubs who host youth running programs.
These guidelines address appropriate race distances for children starting at Pre-K and give you some guidance on training and encouraging your child.
The RRCA guidelines recommend that children under 5 participate in kid’s fun runs which are usually under 400 yards.
These “Fun Run” races are often free and part of adult race events. This is a great way for your child to try running in a fun and encouraging environment.
A Fun Run allows your child to participate in a running event with you, but have a race of their own.
RRCA Youth Running Guidelines
These age bracket guidelines from the RRCA should be helpful to you.
- Children 5 and under should focus on “dash” events that range from a few yards to 400 meters.
- Children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking.
- Children ages 12 and over may want to participate in a 5K run.
- Children ages 15 and older may want to participate in a 10K to half marathon event.
- Children 18 and older may want to participate in a marathon or further distance.
The RRCA Guidelines illustrate the progression in distance that most children can achieve.
While every child is different, you should feel comfortable using these guidelines to decide what distance your child should run.
Running should be fun. Children should not be pressured into running longer distances than they want to. As any parent knows, it’s not unusual for a child to change their mind in the middle of something.
As adults we know about challenging our limitations and pushing through to the next level. Children often do not have these motivations and just know that “this isn’t fun anymore.”
If your child wants to stop or walk while training or racing you have the difficult task of knowing when to let them have their way.
For pre-teens, the emphasis should be on fun, participation and enjoying the event. The emphasis should not be on competition and attaining goals.
If a young child has a genuine enthusiasm for running, let it grow naturally. They will move up to longer distances as they mature and grow stronger.
As the parent your role should be to guide and encourage your young runner and help them make wise choices about running.
As a rule, young children should not be training to run a “fun run.”
Here are the distances that the Hartford Marathon Foundation (HMF) uses for their youth events.
The HMF organizes dozens of races each year that include youth running events. They have a lot of experience in this area.
Most Fun Runs award a ribbon and sometimes provide a drink and a snack. They usually do not provide a medal or shirt as they are free events.
Some races allow you to register your child ahead of time for the Fun Run, but some only have “day of” registration.
The Healthy Kids Running Series was created by Jeff Long, Founder and President of Pattison Sports Group, to provide kids with a positive, educational, and fun experience in the world of running.
They help parents set up youth running programs in their own towns and provide these youth running distance recommendations.
The program emphasizes fun and encourages weekly organized runs for children. You can find out if there is a program in your town at their website. You can also find out how to set up a program in your town.
Angela Bekkala wrote an article for Active.com: How to Get Kids Ready for Their First 5K It’s a quick read and offers additional advice.
Your child wants to run a 5K with you. What should you do?
- Do not put any pressure on them to achieve a certain goal
- Forget about your own time. You need to run their pace
- Be prepared to walk and always be positive and encouraging
- You are mom or dad, not their coach, so always be supportive
If your child has a positive experience with you at their first 5K, you may have a new running buddy. What could be better than that?
Make sure to emphasize the fun race environment. Make them feel like one of the other runners by introducing them to your friends and including them in conversations. Everyone loves a new runner, and your child will thrive on the positive energy at a race.
Some 5K races are adult events with loud music and drinking. If you run one of these 5Ks with your child it may be a good idea to only stay for a while after the race.
Competitive Running for your Child
Around the age of 12, the RRCA says children may participate in 5K races. Moving from fun runs to a 5K race should be your child’s decision. The emphasis should still be on fun and participation.
When a child starts running 5K races on a regular basis, they may become competition. A child may compete with themselves, friends or you.
Competition is good and running competitively teaches many life lessons. As the parent it is up to you to guide expectations and be supportive.
It is important for children to understand that few of us ever come in first place. Most of us have friends who finish ahead of us. As adults we understand this and our self worth and image are not dependent on how we do at a race.
For a pre-teen or teenager, winning and loosing can become the focus of running. As a parent, it is your role to focus more on the fun and participation in the event and running community, and focus less on competition.
As your child runs more races and improves their running, competition can become more important.
Setting goals and training to achieve them are important life lessons. If a child sticks with running and maintains a healthy enthusiasm for the sport, your guidance can help them set healthy goals and expectations of themselves.
When your child moves from the 1-mile fun run to the 5K, let them guide you. You can see when they may be pushing too hard and you can see when they should push for the next goal. As the more experienced runner, you can guide them.
Moving to longer distances
As always, the age and the health of your child are your main considerations. Around age 15 it should be okay for your child to run a 10K or half-marathon.
Many marathons will not allow anyone under age 18 to run. Some will allow teens to run with a parent’s permission.
If your child has run a few 5Ks and enjoyed themselves, then it should be okay to try a 10K. While a child may not need to train for a fun run or a 5K, they should do training for a 10K and definitely for a half-marathon.
In your child’s mid-teens, running 5Ks and 10Ks should be sufficient. In the later teens an occasional half-marathon and perhaps a marathon should be okay.
As your child moves up to longer distances, you child should train with you or a coach at school. Fitness and conditioning become more important at longer distances in order to avoid injury and to run successfully.
If your child does not get an annual athletic physical as a requirement to participate in school sports, make sure you are making those appointments.
I hope this information is helpful. I want to emphasis again that this information should be used as a guide only.
If your child has a medical condition, please consult with your pediatrician first. If your child has no known conditions, at their next check up mention to their pediatrician that your child is interested in running.
If your child is running their first 5K race and you would like to get them a medal to remember the race, check out the My First 5K medal. Most 5K races do not give finisher’s medals. Usually only the top male and female finisher and top age group finishers.
Run well my friends and happy running with your child!