Kids Can Start Running With You as Early as Age 7

Parents eager to share their love of running with their kids now have clear guidance on when and how to start safely.

Researchers have mapped out age-appropriate running activities that balance the physical benefits with injury prevention, giving families a practical framework for building exercise habits together. The news comes as childhood obesity rates remain high and families search for activities everyone can enjoy.

The guidelines start simple. Kids under 5 don't need structured running at all. Their exercise should come entirely from free play, which naturally builds the strength and coordination they'll need later.

Children aged 5 to 7 can enjoy play-based running games like tag or stuck in the mud once or twice a week. But they should avoid continuous jogging until their bodies are ready for the repetitive motion.

The sweet spot begins around ages 7 to 9. At this stage, kids can handle 20 to 30 minute runs up to three times weekly. Their muscles and bones have developed enough to sustain continuous activity without high injury risk.

By ages 10 to 12, young runners can increase to three to five runs weekly, lasting 20 to 40 minutes each. Researchers recommend capping distances at around 5 kilometers and mixing in other sports to prevent overuse injuries.

Teens 13 and older can personalize their running based on interest and ability. They might run three to five times weekly with some distances reaching 8 kilometers, though taking a few months off annually for other sports helps prevent burnout.

The strategy matters as much as the timing. Experts suggest starting with time rather than distance, using run-walk intervals, and letting kids choose when to stop. Increasing running distance by more than 10 percent every 30 days raises injury risk significantly.

The Bright Side

The benefits far outweigh the risks when families approach running safely. Kids who exercise regularly show reduced obesity rates, improved heart health, better mental wellbeing, and higher likelihood of staying active into adulthood.

Perhaps most importantly, the activity isn't just about fitness. Running together gives families dedicated time to connect, talk, and build memories while modeling healthy habits. When children see parents prioritizing movement and enjoying it, they're more likely to carry those values forward.

The research also emphasizes that running shouldn't replace free play or become the only sport a child does. Multi-directional activities and high-impact sports create well-rounded athletes and reduce repetitive strain.

Parents can start building tomorrow's runners today by keeping it fun, following their child's lead, and remembering that the goal is lifelong health, not Olympic medals.