Why running is great for kids

Expert Advice – 28 Aug 25 By Fiona Wright

(Image: Getty Images)

Plus, marathon legend Rob de Castella shares how to keep it fun and run like a pro.

Running around often forms a major part of play for kids! Playing and being active helps kids grow strong hearts, bones, muscles – and brains!

Running produces feel-good energy, provides a challenge, and an opportunity to enjoy the freedom of movement – setting some small goals will keep it interesting!

Rob de Castella’s tips to make running fun for kids

Rob ‘Deek’ de Castella made marathon running famous in the 1980s, earning global acclaim as the world’s number one marathoner. Here are his top tips for getting kids into running…

How to make it fun and consistent

Start slowly and be consistent! Aim to use a training diary and record your sessions – it’s easier to track progress. I’d recommend investing in a good pair of running shoes. Our IMF runners love ASICS! Importantly, running is also about social connection – it’s more fun with friends!

Kids running: Pre teen girl gets ready to run — Running sparks energy, offers a challenge, and lets kids move freely. *(Image: Getty Images)*

Some quick technique pointers

Tip #1. Relax your shoulders every time you exhale, aim to swing arms gently with elbows passing close to hips.
Tip #2. Doing hills and high knee lift drills helps with driving off from the toes.
Tip #3. Keep your hands relaxed, bit not floppy. Imagine you are carrying a cork with a pin through it, between your thumb and first finger.

Ways families can get involved together

Tip #1. Register to do a parkrun or run an event together and stop off at a coffee/milk shake shop on the way home!
Tip #2. Enter events as a family team
Tip #3. Start and finish together with a warmup and drills, then warm down.

Held on Saturday 30th August, a day before the iconic TCS Sydney Marathon, the TCS Mini Marathon is a vibrant 5km fun-run designed to get Aussie kids and families active. It provides a safe, fun, and accessible environment for children of all ages and abilities to experience the thrill of a major event, fostering a love for physical activity that can last a lifetime.