How to Get Your Child Interested in Running

(Without Pushing Them)

Running is one of the most natural things kids can do. But when you suggest “going for a run,” your child might picture sweat and sore legs, not fun.

As a parent, you understand the benefits: better fitness, sharper coordination, more confidence, and a positive way to burn energy. Still, that doesn’t mean your child will automatically feel the same.

So, how can you encourage them to love running without turning it into a chore?

Here are six gentle, practical ways to make running something your child chooses, not resists.

1. Make it a Game

Don’t start with distance or pace. Start with fun.

Play in the garden, set up an obstacle course, or play a sport that has them running. These playful approaches make running feel like part of the game and not an exercise routine.

When kids associate movement with fun, they’re far more likely to stick with it.

2. Lead by Example

Children learn by watching. If they see you enjoying movement, whether it’s a jog in the park, racing to the car, or chasing the dog, they’re more likely to see it as normal and enjoyable.

Even casual movement can show them that being active is something to look forward to, not something to dread.

3. Keep Challenges Small

A mile or even a ParkRun might sound overwhelming. But a race to the nearest tree? That’s more exciting. Give them small, achievable goals. Quick sprints, beat-your-own-time games, or even silly obstacle courses keep things fresh and rewarding.

Small steps help build confidence and a sense of progress, both of which are key for motivation.

4. Build a Flexible Routine

Structure helps, but rigidity can backfire quickly. Set a regular “movement time” during the day and let them choose what that looks like. Maybe one day they feel like running, another day it’s cycling or skipping. Having a routine while still offering options makes them feel empowered rather than forced.

5. Share Inspiring Stories

Kids are naturally curious about what other children can do. Watching young athletes or reading stories about kids who love running can help them imagine new possibilities.

Books that present technique in a fun, age-appropriate way (this seems like a good place for a link to my book!) can also help them understand their own movement better, without making it feel like a lesson.

6. Focus on Effort, Not Outcome

Celebrate how hard they tried, how quickly they got up after a fall, or how they kept going even when they were tired. These moments are where confidence grows not just in running, but in life. Praise their persistence, not just performance.

When kids feel good about effort rather than speed or results, they’re more likely to stick with it and enjoy the process.

A Little Extra Support

If your child begins to show real interest in running, you might be wondering how to guide them without overdoing it.

‘The Running School for Kids: A Children’s Guide to Better, Faster Running Technique‘ by Nick Antoniades is a great next step. Designed specifically for children, it offers fun, age-appropriate guidance on how to run with better technique while still enjoying every stride. It’s ideal for young runners and the parents or coaches who support them.