First, studies show that 17% of American children ages 2 to 19 are overweight and what better way to get kids active than a running program? However, at the other end of the spectrum we have overbooked and overstressed kids immersed in parent-driven year-round competition, resulting in youth injury and burnout.
According to the American Academy of Pediatrics, kids ages 5 to 14 now account for 40% of all sports-related injuries. In track and cross country, stress fractures are becoming increasingly prevalent. If anything, today’s young athletes are more intense in their training, resulting in a lot of overuse injury.
Of course there is a middle ground between too little activity and too much adult generated structure. There are hundreds of kids’ programs nationwide, such as the many Cumberland County Community running programs designed to get kids from ages 6-12 started on a structured running program and some healthy (but fun) competition.
Many doctors and coaches agree that kids should not start running in any purposeful way before kindergarten. That’s because most children won’t achieve a mature running gait until they are at least 5 years old. Injuries can be very prevalent with an uncoordinated running gait at this age.
Most kids 5 to 10 years old should be encouraged to run as part of play, such as in games of tag. Additionally, many experts agree that the mile is a good distance for kids this age and the rule should be “pace, don’t race,” with an emphasis on fun.
With pre-teens, we have a tendency to push kids even harder. However, restraint at this age is important because of growth-related injuries. As the long bones in kids’ legs grow, the cartilage is not ossified, and hard running can lead to many injuries. Also, many pre-teens enter a period of peak height velocity and experience rapid growth while their bones have not fully mineralized and their muscles are not yet good shock absorbers. Consequently, running several miles a day at a hard pace with frequent competition can lead to “stress” related injuries.
As kids get into middle school, track and cross country teams are their first chance to run as part of an organized program. It’s imperative that “good coaching” and structure be part of this “first chance.” Good coaches will adapt their training programs for each runner, based on maturity and what they can handle. Additionally, many will employ cross training and recovery to reduce the risk of injury.
So next time you see your kids running, keep in mind the best way to tell if they’re having fun is not in the miles, but the smiles.
John Rogers is the owner of Maine Running Company on Forest Ave. in Portland. Send questions or comments to him at jr@mainerunning.com or check out the store’s website at www.mainerunning.com.