Race to the Finish Line

Atlanta Track Club / Paul McPherson

Physical activity plays a big role in keeping both bodies and minds healthy — and it can be a lot of fun, too! One great way your family can stay active is by running together and turning exercise into a shared adventure.

Plus, there are some real benefits! Running helps children grow stronger by building muscles, improving coordination and boosting endurance. It also gives them a healthy way to release energy. After a run, many kids feel happier, calmer and more confident — ready to take on whatever comes next. Here are some ideas to get you started on a running journey.

Buy the right gear.

“Running has a relatively low barrier to entry in that appropriate footwear is really all that is needed to get started,” says Matthew Chestnut who founded Alpha Crush Running Club to help children ages 7-18 prepare and practice for high school distance running. “Make sure kids are wearing  properly fitted shoes. Getting kids new socks or colorful shirts or shorts can motivate them and make them feel like a runner.”

When shopping, pay particular attention to the sole. A stiff sole impedes a natural rolling movement. Feet tend to slide forward while running, so your child might need a bigger size.

LaTisha Guster and Laila

Don’t force yourself.

Starting a new habit can be intimidating, but make it enjoyable for everyone — including yourself. Listen to music or audiobooks, vary the route, or explore different parks.

LaTisha Guster is a coach for Girls on the Run Georgia. Each season ends with a celebratory 5K, which Guster completed with her daughter, Laila. “She was having a ball and coaching me through. I encourage parents to join their kids on their run journey, even if it’s starting out on a walk. Moving with my child has been such a gift.”

Make running sessions something everyone anticipates.

“Support kids by making movement part of regular family life and celebrating effort rather than outcomes,” says Stuart E. Dougherty, Girls on the Run Georgia’s Interim Executive Director. “It helps to model a healthy mindset around physical activity. When kids see adults moving for joy, stress relief and connection, they begin to develop a positive relationship with exercise.”

Make the training kid-friendly.

Keep it playful, so your kid associates fun with this sport. Break up your running session at a park with a playground where she can play. Set up obstacle courses or relay races. Try running apps, like ZRX’s Marvel Move or Zombies, Run!

Invite her friends or other family members to join your running sessions. Depending on your child’s personality, motivate her with a competition: “Who can reach that tree first?”

Celebrate small milestones. If your child runs her first mile, honor her with something special, which will build her confidence.

“When they realize they can run a bit farther than the week before, that is a powerful moment,” says Kathleen Schellman, Program Manager for Atlanta Track Club’s Kilometer Kids. “Kids learn perseverance and how to work toward a goal. Those lessons are really meaningful and go beyond running.”

Pay attention to your child.

A child doesn’t have a pronounced feeling of thirst, so encourage him to drink enough water.

If you are running with multiple children, what works for one might not work for another. Be flexible with your approach.

A child will usually stop on his own when he’s had enough, and you do not need to force him to keep going.

“Running should feel challenging, but it shouldn’t hurt,” Schellman says. “It’s OK to slow down or take a break. This helps kids have a healthy relationship with exercise.”

Find other runners in your community.

Girls on the Run Georgia has programs for girls in grades 3-8. “When kids move in a supportive group environment, cheering for one another and celebrating effort, it creates a sense of belonging that makes physical activity more meaningful,” Dougherty says.

Atlanta Track Club’s Kilometer Kids is a free, game-based curriculum for kids in grades K-5. “Kilometer Kids is individual- and community-focused at the same time,” Schellman says. “Participants set their own goals, but they’re surrounded by teammates who are cheering each other on. This makes running a lot more fun, and it helps kids stay motivated. It shows running is for everyone, not just the fastest person.”

Alpha Crush Running Club practices at Wills Park. “For the spring and summer 2026 track session, I have athletes from more than 30 schools,” Chestnut says. “These youth athletes meet many different kids from a variety of schools. It is very common for the athletes to become friends.”

Join a fun run, race or walk.

Brenden Minor

Create memories and support a great cause at a local race. Check out Lauren’s Run & Picnic, Bub’s Run or Northside Hospital Atlanta Women’s 4 Miler for upcoming events. Make it an annual family event where your kids try and beat their previous time each year for extra motivation.

Beverly Minor is a 2026 Atlanta Track Club Ambassador. She met her husband through running, so their son, Brenden, naturally grew into it. In February, he participated in his sixth Publix Atlanta Kids Marathon & Dash. “He’s excited to see a lot of people, to see Pete the Peach and to see what’s going on after the race. You have people cheering you on, and you’re able to cheer people on after finishing your run. That’s the community I love.”

Lead by example.

On your next run, invite your child. Talk about how much fun you have and what you enjoy. Your enthusiasm can be contagious and inspire him to join you.

“If parents are runners themselves, they will take their kids on runs, which is a great way to build a relationship,” Chestnut says.

Use the run with your child as a bonding activity, and workout on your own time.

“Keep it simple and focus on fun rather than performance,” Dougherty says. “When kids feel encouraged rather than pressured, they’re more likely to enjoy the experience.”