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Ask Carol About
Distances Kids Should
Run
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Dear Carol,
My 9 year old daughter loves to run and runs with me. We run 2 to 3 times a week 3 to 4 miles. Sometimes she races and does a 5k now in 25:40, but that is only her second race and I think she can go faster if she wants. Is running distance like this bad for her and if so how is it bad for her? Also, my 7 year old son likes to run 3 to 4 miles with me and race. Is that bad for him? They seem fine when they run and they like it except sometimes they get stomach cramps.
Steven Cohen, MD Clearwater Florida The first thing to keep in mind is that running should be fun for kids. Now, I'll try to answer your questions. Remember, I am not a coach and I am not a doctor. I just run with my kids at school and am a runner myself. Basically I don't think that running an occasional 5k (couple times a year) will harm a young child. They are often on the go for half hours at a time at recess, but they should be allowed to stop and take a walking break if need be. Here is a link to an article on possible risks of young kids training for longer distance running (perhaps marathon length). Risks in Distance Running The usual argument against over training for kids is injury to the epiphyseal growth plates (soft tissue at ends of bones where growing/lengthening occurs) during a growth spurt which would be at an older age.
I have a few letters on about cramps in the health/nutrition section of our advice column, which you might want to read. You are doing longer distances than I would generally do with a 7 year old, but we do have many kids who visit the site who run this distance regularly. I also am not going to judge if this is right or wrong for your child. Every year I have one or two kids in my class who could handle distances like this with ease. In some cases, it would be great if they could run with their parents regularly. This is a controversy and there are strong opinions on both sides. I think if you spend a little time browsing this site you may get some ideas that will help you modify your kids' running programs. Best of luck! Carol
There are many distance guidelines for kids. You can find the distances kids race at usatf.org. You can find guidelines from Coach Mick on our Advice Page in the training section, but in the end you need to do what is right for your particular child in your particular situation. Running should be fun for kids. They should be encouraged and not forced. They should be applauded and not criticized. They should know running first as means to stay healthy and fit and second as a way to compete. And they should be awarded for their efforts. We want kids to keep running for a lifetime.
Do you have any questions about a child's running program? Feel free to email the kid's editor at carol.kids@rodale.com. 
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Note from the kid's editor: 