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Running is the most basic form of exercise for people.For children, running allows them to experience the joy of being unrestrained and free.Through the sport of running,childrencan build a certain level of confidence, understand the behaviors of effort, achievement, and progress, which will also influence their learning in other areas.
If parents want to involve their children in running, what should they pay attention to? What preparations are needed during the process? Today, I'll guide you through it.
Besides improving cardiovascular function and exercising the whole body, running can also make people smarter and happier. During running, the body secretes a hormone called endorphin, which induces happiness and makes people feel more joyful. Running also increases blood flow to the brain, promoting brain development and making people smarter.
With advanced running training, it can also boost confidence and lay a foundation for physical fitness in children. Running not only protects existing cells in the body but also promotes the growth of new cells, thereby improving memory.
As children grow up, they may not necessarily like running and might engage in other sports, but running is the foundation of all sports. Slow jogging during warm-up can make subsequent exercises safer and prevent injuries. Some parents think that exercise will make children more tired, but in fact, exercise increases blood flow to the brain, promotes the expression of neurotrophic factors in the hippocampus, helps memory, and makes learning more effective.
Children need a learning process to run,To cultivate a child's interest in running, parents should run with them. Running together will gain the child's approval. Setting a common goal and showing genuine effort from parents is important. If parents can't persist in running, neither will the child.
The most important thing is companionshipParents should have a habit of running because their behavior greatly influences their child's growth. If you run regularly, your child will be eager to try and naturally join you. You can also invite more children to run together to make it more fun.
Set reasonable goalsSet achievable running goals and plans, such as daily running check-ins and a certain number of runs per week. The goal shouldn't be too easy or too hard. It should be reasonable so the child feels confident and gradually increases the distance as their ability improves.
Add a sense of ritualBefore each run, let the child wear running clothes. A set of sporty clothes gives a sense of ritual, silently telling them it's time to run.
Give small rewardsChildren don't have the same willpower as adults, so without enough motivation, they might stop after one run. Rewards are part of the goal-setting process. Let the child propose some conditions that help with learning and understanding the world, not just simple pleasures.
For children under 14, it's recommended not to run long distances at once. Preschoolers can run between 200 meters and 2 kilometers. Shorter races are beneficial as they are fast-paced, exciting, and fun, attracting children to participate and giving them a sense of accomplishment.
Children have more free time and can complete running activities in a fun way, such as relay races or hand-in-hand runs, so they don't find running boring.
But remember, don't run too long distances or challenge limits, as children's physical strength is limited. Overly long runs can cause discomfort during growth stages, so exercise should be moderate.
1. Ensuring the child's safety is most important
During running, pay attention to the child's safety becausefor children, the most common injuries during running are wrist, elbow, and head abrasions from falls. Warn children to be cautious before running. For example, avoid running near roads or crowded places to prevent collisions; look ahead while running to avoid obstacles like dirt piles and stones to prevent falls.
2. Teach childrento protecttheir bodies
Parents should teach children some hygiene knowledge and running skills, gradually letting them learn scientific running methods. Make sure children know to inform adults immediately if they feel pain while running. Adults can run with children initially to help them find a suitable running pace.
3. Warm-up and stretching are essential
Like adults, children should do a full warm-up before running and stretch after exercising. These are essential steps in the running process to minimize the risk of injury.
4. Appropriate venue, attire, and timing
Venue: Choose safe, open areas with fresh air for children to run, avoiding roadsides or crowded places. Opt for places like playgrounds or parks with fewer vehicles and pedestrians.
Attire: Choose lightweight, comfortable sportswear for children, avoiding overly thick or restrictive clothing. Also, avoid hard or thick shoes to prevent sprains or falls.
Timing: Ensure the running time is suitable for children. Avoid running in foggy or extremely hot weather, as foggy air is humid and relatively oxygen-deficient, containing harmful substances like smoke, dust, and germs. In hot weather, children are prone to heatstroke during outdoor activities.
5. Gradually increase running volume
For older children, increase running volume gradually through progressive training. Running long distances without training can cause discomfort and serious consequences. This is particularly important.
Excessive intensity and volume can cause injuries or make children lose interest in running. Ensure the daily running volume and frequency allow for recovery within the same day. Neglecting this can defeat the purpose of running.
6. Correctly guide the child's mindset
During running, parents should actively guide children to develop a positive attitude towards running. Otherwise, children may grow to dislike it. Regularly praise and encourage children's progress. For children who are not good at sports or lack confidence in running, harsh criticism will only diminish their confidence. Praise even small improvements and other aspects like running posture if there's no time improvement.
Parents actively participating in their children's running not only fosters a close relationship and emotional bond but also encourages children to persist in exercise, forming good habits that benefit their lifelong health. So, parents, remember to start running with your children!
What was your favorite sport during childhood?
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