What are the advantages of running for kids?
However, prior to focusing on the possible harm that may result for children from running, we must think about the immense amount of advantages running could bring to the children. The physical advantages of exercise and running for children are numerous and could last for a lifetime. Recent research suggests that, in addition to improving cardiovascular health and fighting diseases such as type 2 diabetes and other conditions that are triggered by excessive weight gain, an exercise that is weight-bearing at the beginning of puberty is good for bone health in the long run.
The research has also proven that aerobic exercise can boost the brain’s plasticity (the brain’s ability to change and alter itself in response to environmental conditions and experiences) and also brain resilience (meaning that the brain is able to better adjust to trauma or stress). Hand-eye coordination, reaction speed, and the growth of muscle fibers are established in the early years of our lives. The more activities performed by children, the studies show they are more adept at completing activities and sports for adults.
Studies have also confirmed the link between exercise and improved mental health of children. Experts suggest that exercise and running can aid children in developing a positive perspective on life and increase their confidence. My daughters also have learned that regular training can lead to personal bests. There is the crucial lives that come from the hard effort are worth it.
Exercise is also a great way to manage anxiety and unpredictability in the face of a constantly changing world. An article published by the journal Pediatrics discovered that more physical activity can help combat depression in children and other disorders. What are the risks of running to children and young adults?
But as my daughter remarked to me that she was going to be able to run at parkrun on her own once it was reopened in the summer months I began to consider ways we can incorporate this into her daily routine as well, with running and athletics clubs already occupying three times a week. I frequently have adolescents and children in my clinic suffering from injuries from overuse.
When I see teenagers and kids speeding through the 5K course of the parkrun in our town I’m wondering what they’re doing to run this kind of distance at that speed and at such a fast pace. It’s something we need to be aware of at the age of. We all desire to keep them active – especially as Sport England found that, during the midst of lockdown in May 2020 31% of children surveyed were doing not more than thirty minutes of physical activity each day – it’s vital to be aware your body is expanding. How can we determine the right balance of encouraging kids to work out in order to get the mental and physical benefits of running without overburdening their bodies?
The process of maturing the skull takes several years and occurs after the growth plates have been able to fuse and the adult bone shape and density are attained according to the physiotherapist Claire Callaghan. Therefore, repeated stress to the plates while they’re still soft and growing can cause swelling and pain in bones, bone ‘bumps’ or, more seriously the stress fractures.’
Teenagers are also experiencing hormonal changes, rapid growth, and hormonal fluctuations, and also changes in body structure and weight as well, According to Callaghan. These changes could impact the ability of muscles and the tendons to take on the weight that certain actions they put on them specifically in the areas where the tendons are inserted into the bone. They’re already trying to adjust to the normal changes in growth and are therefore more susceptible to additional strains.
In the end, teenagers and especially active kids are more susceptible to developing medial tibial tension syndrome (aka shin splints). The pain in the anterior knee or heel (either unilaterally or bilaterally) can also be caused by excessive jumping, running or rapid shifts in direction.
Additionally, there are musculoskeletal concerns like Sever’s disease. The most prevalent and specific to adolescents Osgood-Schlatter (sometimes known as osteochondrosis) is a condition that occurs at the patellar tendon’s site of insertion in the tibial tuberosity, generally on the upper part of the shin beneath the kneecap. This is the place where the quadriceps of your young runner connects through the tendon and the plate of growth that is located at the top of the shin bone. Constant traction and force generated by repeated high-impact on this region may cause small-sized tears and inflammation that manifests as swelling, pain, and/or an increase in bone prominence.
The Osgood-Schlatter study that was published in the Journal Current Opinion In Pediatrics found that the most likely causes are the child’s age (12 between 15 and 16 for boys and 8 up to 12 in girls) rapid growth of the skeleton and a lack of flexibility in quadriceps and hamstrings. The pain is typically dull pain on the upper part of the knee, when running and jumping, kneeling, or squatting. It will subside within minutes or hours after stopping the activity.
Former Olympic long-distance runner who later became a coaching coach for runners Liz Yelling, who
was trained from a young age, and suffered from Osgood-Schlatter-like symptoms from an early age. Her coach used to request his athletes to take a weekly measurement of their height to make sure that training was adjusted when they experienced a growth spurt. Treatment options are anything between rest (or at the very least, altering the movement that is triggering) or strengthening exercises as well as non-steroidal anti-inflammatory medications. All of these should be administered under the supervision of a medical professional. According to Callaghan”If the problem isn’t properly assessed and addressed, or if adolescents push through pain and suffering, it is possible for long-term problems to develop.’
Sever’s Disease is also an athlete’s disease in young athletes (most frequent during the period between 9 to 12). It’s an injury caused by traction and force on the tendon near its place of insertion at the calcaneus or the heel. Factors contributing to the condition include an increase in or the excessive use of running and jumping and bouncing, weak ankle dorsiflexion, improperly fitting shoes, as well as running over hard surfaces all of this at a time that children are experiencing rapid growth in both the soft tissue and skeletal structure.
Treatment options are similar to rest, ice, and modification to routines for training. But, specialist guidance is strongly recommended since it is a possible recurring problem if not treated. It’s better to focus on managing load and enhancing fitness and strength if needed according to the sports doctor Matt Hart. “It’s not about the footwear and reducing the burden. It’s true that shoes must be well-fitting, says Callaghan, as a lack of support could put too much pressure on the bones of growing. How can we reduce the risk? (c) Kali9 – Getty Images Coaches at running or athletic youth groups have received specific training on the importance of running in a healthy way.
Children and adolescents are more vulnerable to these kinds of illnesses, practicing smarter and making preventative, instead of change that is reactive is essential. With all the advantages of running during youth and later on we shouldn’t discourage runners in the early years. However, there are a lot of options to minimize the risks.
Gallery: 20 warning signs that you’re drinking excessive amounts of sugar (Espresso)1. Listen to your child’s concerns and any complaints they might be experiencing pain.
It’s easy for parents to ignore the child’s or teenagers complains of pain or discomfort – when you’re a parent, or a caregiver who is running or has children, you’ve experienced everyday irritations. However, it’s essential to be attentive to complaints, particularly when the pain is within the same area or area, whether during the course of an activity or afterward. A pain journal and not to promote the development of histrionics but to be conscious of patterns prove useful. If the assistance of a specialist is needed then you’ll have the data to aid them in being capable of quickly diagnosing and treating the problem.
If your child is constantly appearing to be nagging, they might be trying to signal that they’re in need of a break. The idea of running through pain isn’t a good one for children or adults and we shouldn’t develop bad running habits. Be aware that it’s crucial to listen to the other side of the fence’. Yelling is a good idea”We don’t want hurt our young athletes, instead, we want to inspire them to be passionate about the sport and be healthy, active adults.’2. Find assistance from an expert
If you have a child who is getting enthusiastic about running and would like to run more often or compete, it is best to get advice by experts to assist them to improve their running.
Sometimes we’re not the greatest role models. This can be a hard to take in however, they’re not miniature adults. And, although physically, they’re capable of running longer and faster physically, they’re not able perform this feat at an extreme degree without being damaging to their musculoskeletal condition in the future. With the rise of ultrarunning and virtual challenges, as well as an emerging trend that is gaining momentum towards the possibility of running longer, not faster by joining a club or coach may be a reminder that children are only starting out and have a long time of running ahead of them.
Coaches from athletic or running youth clubs have received specific training in promoting healthy running habits. They can incorporate running activities into their sessions, which helps increase speed, agility, and strength, not only moving in a linear manner. They can also increase the social element of a sport that’s primarily a solo sport and demonstrate how running alongside individuals can be a great source of motivation and stimulate healthy competitiveness.3. Make a note of your child’s activities and training sports activities.
Overtraining burnout is a very real possibility for kids. Noting down running (and even other activities on a list of family events) for yourself as well as your child’s running coach is a fantastic method of assessing the frequency and the quality of your training. Sometimes, it’s the only way to get the entire list of their activities written down to look at whether they’re doing too the task.
At my practice, I’ve met young athletes whose parents begin to realize the extent that they’re training their body after I request them to complete two weeks worth of workouts. If their calendar suggests they’re pushing themselves too hard and we need to begin to take action.
to change the training program or consider active rest, recovery , or an interval of cross-training.
It was especially evident when kids returned to their clubs and schools following the lockdowns, and when people returned to their normal life. It was frequently overlooked that children were 6 months older, and possibly at different levels of muscle and bone development from where they ended and that a shift from a minimal level of training to a high-intensity one does not allow the body to properly adapt regardless of age, particularly when it’s still growing. Children and teenagers do not constitute “small adults” and can’t be treated like that according to Callaghan. They should gradually increase their training in order to avoid putting too much pressure on the growing muscles and joints.’4. Mix it up with their classes
Mixing up their training sessions by incorporating a array of surfaces is a good idea. Ideally, kids should do the majority of their training on grass or in an athletic track since softer surfaces can decrease ground-reaction force. Participating in other sports or other activities are also crucial at this stage. My oldest daughter is more inclined to run over any other sport, however she participates in an athletics group which also includes throwing and jumping. Similar to adults, cross-training tests children’s bodies in a variety of ways, increasing muscular and cardiovascular strength. Incorporating soft tissue to various demands also lessens the load that is that are placed on ligaments, muscles and joints.5. Think about a customized training program
There are suggested running mileage recommendations for various ages of childhood however, each child is unique and these generalized recommendations do not take into account the various speeds that their bodies develop. Furthermore, both genders have different ages for biological maturation and differ in terms of hormones as well as the musculoskeletal structure.
It is therefore crucial to focus on the individual young runner rather than setting boundaries or goals using general guidelines. “As coaches we must remember that the person of the athlete must always be the first priority in all things,’ says Yelling. “We must focus on helping the development process to be optimal instead of focussing on the results.’6. Make sure your child is eating an adequate, balanced diet
Training isn’t all that important but diet as well as duvet-time also have important roles to play. Making sure that children and teens that they eat a balanced and healthy diet that includes a range in food categories, lots of fruits and vegetables along with protein rich foods and whole grains isn’t as easy as it sounds and it’s crucial to ensure that with their growing bodies that they are adequately fuelled for their running and recover. If they are consuming a lot of the soft tissues and bones lacking the necessary ingredients to repair them, obtained through food, bodies can become tired and more prone to injury.7. …and plenty of rest.
The role of rest in helping recover and repair after training is well known. A study recently that was published in British Journal Of Sports Medicine discovered that adolescents require 8 up to 10 hours sleep each night. Making time for school work and after-school activities as well as a social schedule and running, kids usually go to bed later than ideal and it’s essential to recognize the times when your child is tired and suggest they get a break and sleep in early.What else can we do to encourage healthy habits in our children?While there are suggested running mileage recommendations for different age groups, every child is an individual and the general guidelines don’t take into account into the various speeds at which their bodies grow
Strategies and tips to ensure that our kids are in the right place…It should be fun. Tag shuttle runs and relay races They all help develop speedfibers – twitch, increase flexibility and social bondsAdd strength/conditioning. Introduce circuits in exercises and warm-ups. Simply body weight and some of everything.Try geocaching.
An excellent way to travel further in diverse terrain and with plenty of walk/recovery breaks.Feel and run. Encourage them to not be pushing for time or speed during every run instead, to pay attention to their body.Make sure that your clothes and shoes that fit properly. Be aware of growing spurts, and slow down in your training when you see one in progress.Minimise pressure. Keep in mind that We want our children to develop a an unrelenting love of running and exercising.
Be aware of these warning signs that your child’s runner may be running too fast and at risk of injury or burnout:
Pain in the knees’
anterior and shins, as well as heels
The swelling or inflammation can be painful or cause pain.
Awkward or stiff movements in daily life or while exercising
Constantly exhausted Four times per week
In every training session Reluctance to train
Disappointed with the performance of races or in sessions