Running With Kids: 8 Ways to Inspire a Lifelong Love for the Sport

This article was written in collaboration with Marissa, one of our followers who kindly shared her experience of running with her amazing kids.

Kids were practically born to run just ask any parent who's ever watched their little one tear across the living room for no reason at all.

And if you're reading this, you're probably a parent who also loves to lace up and hit the road or trails. Naturally, it seems like the perfect way to bond. And it can be but it’s not always smooth sailing.

As a seasoned running mom, I’ve learned that running with your kids can either be pure joy or complete chaos.

If you want to share your passion without the tears (yours or theirs), here are eight practical tips to help your child build a positive, lasting relationship with running.

Before We Begin: My Journey as a Running Mom

Before kids, I’d roll my eyes at overzealous "little league dads" or “dance moms.”

You know the ones: pushing too hard, yelling from the sidelines, signing their kids up for things they clearly hate. I swore I’d never be that parent.

But when my love for running blossomed around the same time I became a mom, I faced a challenge: how do I share this passion without pushing too hard? Trust me it's a balancing act.

Over the years, I’ve watched my kids sprint joyfully in tot trots and also cry over putting on a race bib. I’ve seen them podium at adult races and quit halfway through a fun run.

Through it all, I’ve discovered ways to gently guide them toward running on their own terms.

Here’s what I’ve learned works best:

1. Gear Up the Right Way

One of the first things you'd tell a friend starting to run is to get the right shoes, right? The same goes for your kids.

‍Quality footwear that supports natural movement can make a huge difference.

Brands like Altra, Merrell, and New Balance offer solid options for little feet. Don’t be afraid to visit a local running store for expert advice, or you can find some good deal even on Amazon.

And while you don’t need a closet full of high-end gear, invest in breathable, moisture-wicking clothes that prevent blisters and keep your child comfortable.

You can find plenty of budget-friendly options in kids’ sizes at most major retailers.

2. Ease Into It

Sure, kids seem to have endless energy. But just because they sprint from room to room doesn’t mean they’re ready for a 5K.

Start with short, age-appropriate distances. Use a run/walk approach to keep things light and manageable. And remember the golden rule: increase mileage by no more than 10% per week.

Wondering if long-distance running is safe for kids? While there are stories of children completing marathons, experts still debate the long-term impact.

Always check with your child’s pediatrician before diving into serious distances, and pay attention to how they feel along the way.

3. Make It a Game

Kids aren’t thinking about race PRs or heart rate zones. For them, running should be fun. Period.

Turn runs into games: think animal tag, relay races, or silly scavenger hunts. Keep their attention by mixing things up and celebrating the sheer joy of movement.

Want to go the extra mile? Print out a fun kids’ running and triathlon activity book to make training more playful.

4. Teach the Power of Pacing

Little ones usually go from zero to zoom in seconds  and burn out just as fast. Once they’re interested in going a bit farther, help them understand pacing.

Try singing songs or chatting while you run.

If they can’t talk without gasping, it’s time to slow down.

Teaching pacing early sets the foundation for endurance and enjoyment.

5. Hydration and Healthy Fuel Matter

Even if they’re not tackling long runs, kids still need to hydrate and eat well. Running burns energy, and growing bodies need the right fuel to recover.

Use running as a chance to talk about how food and water help us feel strong and perform better. Teaching them to listen to their bodies now will pay off in the long run.

6. Celebrate Effort, Not Just Results

Never use running as punishment. It can sour their view of the sport for life. And be careful with comparisons telling your child to "keep up with your sister" may backfire.

Instead, cheer them on for simply showing up. Celebrate the small wins: finishing a loop, trying something new, or bouncing back after a tough run.

And if they’re not feeling it one day?

Let it go. They’re allowed to have off days too.

7. Set the Example

Your kids are always watching. If they see you enjoying running not complaining or obsessing over numbers  they’re more likely to see it as a positive thing.

Talk about how good you feel after a run. Invite them to join you for a short jog or a post-run stretch. Your attitude toward running can shape how they view it for years to come.

8. Support Their Choices

Finally, be okay with the idea that running might not be their thing.

My teenager, who once ran 15 miles for fun, recently told me he’s over running. Right now, it’s all about basketball  and I’m totally fine with that.

What matters most is encouraging your child to find joy in movement, whatever form it takes. Running will always be there if they want to come back to it.

Sharing your love of running with your kids can be a beautiful experience  if you approach it with patience, encouragement, and a whole lot of flexibility.

Whether they grow into passionate runners or simply enjoy tagging along for the occasional fun run, the most important thing is to keep it light, joyful, and pressure-free.