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SHOULD KIDS RUN?
Troy Smurawa, MD
Running is one of the many sports that adults and children alike are participating in for the benefits of fitness as well as the
excitement of competition. Training techniques to optimize performance has lead to the adaptation of very rigorous and
specific training programs in adult competitors. The question and concern arises when these training principles are applied
to the young child runner. Is it safe for kids to train the same way as adults? Can kids be hurt or affect there future running
career? Does his or her body respond and adapt to a training program the same way? These are some of the questions and
concerns that one needs to know in deciding if it is safe for kids to run and if so, what is the best way for them to train.
To begin with, one should keep in mind that kids are not miniature adults. Their bodies do not respond to training exactly
like an adult. In kids, endurance training does not substantially improve VO2 Max (maximal oxygen uptake). Kids overall
adaptation to endurance training could be limited by a ‘ceiling effect’ in gains made in aerobic capacity. Studies have
shown that kids can only achieve at the best a 10 % increase in VO2 Max. The majority of improvement in performance in
kid’s training is from better economy of motion and improved anaerobic power (strength). A child’s heart size limits how
much blood and oxygen can be delivered to active muscles. In adults, increased blood and oxygen delivery to heart is
achieved by both an increase in heart rate and increase in the amount of blood pumped per heartbeat. Kids increase the
delivery of blood and oxygen to active muscles during exercise primarily by increasing heart rate. This places a limit on the
maximum amount of improvement in aerobic capacity. In adults, it is assumed that as training aerobic capacity improves
that more blood and oxygen is delivered to muscles for a given heart rate. This is not as easily applied to kids and should be
considered when designing a training program for kids.
Furthermore, an athlete’s ability to sustain a high rate of aerobic energy expenditure for a prolonged period of time is also
a function of lactate threshold. Lactate threshold is the rate of aerobic expenditure at which the fatiguing byproduct, lactic
acid, is accumulated in the blood. In kids it is unclear if training improves lactate threshold. Therefore, if kids are limited in
their capacity to improve endurance, they may be limited to the amount of endurance activity they are capable of
sustaining. What do all of these physiological differences mean? Well, basically that kids can obtain a limited amount of
improvement in endurance training and one should be careful in trying to adapt the same training principles in adults to kids.
The next issue to address concerning kids running is the benefits and dangers of running. Kids do benefit from running by
improving their overall fitness. The earlier a child starts running, the better the cardiovascular fitness foundation they will
obtain for later years. A child who learns at an early age that fitness is fun and exciting will be more apt to develop fitness
habits that will be carried out for life. The child’s heart, lungs, circulatory system and muscles are strengthened. Endurance
training such as running also helps enhance sports performance in other sports such as soccer and basketball. Overall
improved physical fitness allows the child athlete to play better, allow greater adaptation to new skills prevents injuries and
speeds recovery from an illness or an injury.
Are there any dangers for kids running? Given sensible training and avoiding pushing a child too hard or too much, there
are no real increase danger to damaging muscles, bones, growth plates or joints. Most injuries occur from overtraining. A
child with an injury is often pushed too hard, too soon or too frequent in training. One of the real dangers for young runners
is psychological burnout. Well meaning but often over enthusiastic parents and coaches may push a young runner “too far,
too fast, too soon.” Quite often these young running stars never reach their running potential because of early dropout. A
child does not have the experience to determine a sense of pace and restraint. It is the responsibility of coaches and parents
to regulate a young runners running and provide the appropriate running program for that young runner.
What should be the goals of a young runner when developing and planning a running career? In general, experts agree
that an exercise program for children should accomplish two major goals: 1) enhance physical fitness and 2) promote long-
term adaptation of a physically active lifestyle which will be carried into and throughout adulthood. The goals of most adult
runners include internal rewards such as relaxation, good feelings from exercise, socialization with running friends as well as
competitiveness and the joy of winning. Kids should have these same goals in running, but I would encourage that the main
goals of running focus on the psychological and health benefits and that victories and trophies not become the main goal of
running.
It is often asked and debated over if and when kids should race. There are many different opinions and recommendations
given by running experts. Given my medical experience taking care of young runners as well as my own racing background,
I believe that informal competition is the best in the early years of a runner. Racing teams and intense competition that
involve intense interval workouts and a regimented racing schedule should be reserved for the older more mature high
school level and beyond runner. For the younger runners, an occasional fun run or school competition is most adequate.
Marathon training and racing should not be rushed into and started in a young runner. This training is too intense and often
results in early burnout or an injury. Wait until the young runner matures before rushing into marathon racing. Marathon
training and racing can be carried out throughout one’s lifetime and there is no need to rush into them.
The following are recommendations and guidelines for training a young runner:
1. A running program first most should be positive and enjoyable.
2. A training program should take into account intensity, frequency and duration. With kids, the program should not be too
intense and should allow plenty of recovery time.
3. Aerobic exercise is used to improve endurance performance, while interval and speed work develops anaerobic and short-
term power performance.
4. “Perceived Exertion” scale may be more appropriate to gauge intensity rather than a specific heart rate. A scale of 6 to
20 is used with 6 being very easy and 20 being a maximum “all out” effort. Kids tend to rate exercise at a certain
physiological level lower than adults.
5. The duration of a workout should range from 15 to 40 minutes or more. The duration depends upon the intensity of the
training session. From experience, kids do not respond well to prolonged, monotonous efforts. Workout sessions should
consist of repetitions of shorter periods.
6. The frequency should be a minimum of 3 to a maximum of 4 or 5 sessions per week. Individual differences in training
tolerance and ability should be taken into account. Three to four races a season is reasonable. At age 15 years a
physically mature and talented runner, if ready, can compete in national competition.
7. Pre-season training should focus on a progressive increase in volume with increases in intensity begun at the onset of the
running season.
8. A kid’s training program should be conservative and easily tolerated. Avoid high mileage above 40 miles a week.
9. A warm-up and cool-down period including stretching exercises should be included in every workout session.
10. Overtraining should be avoided since this will undoubtedly lead to injuries.
