How to Get Good at In-Workout Running for Kids Who Don’t Run Good
Running may not be everyone’s go-to workout, but it’s one of the most beneficial movement practices out there. It’s a foundational skill that translates to real-world situations and surpasses other monostructural activities like rowing or biking in terms of versatility. Research consistently highlights the unique benefits of running. A study published in the Journal of the American College of Cardiology found that running, even in small amounts, was associated with a 30% lower risk of all-cause mortality and a 45% reduction in cardiovascular death compared to non-runners . Another study in the British Journal of Sports Medicine compared running to cycling and found that while both are great for cardiovascular fitness, running had a greater impact on improving bone density and strengthening muscles due to the higher impact forces . Simply put, running gives you more bang for your buck, with benefits that extend beyond heart and lung health into building a more resilient body overall.
Running More = Getting Better
Here’s the not-so-secret secret: if you want to get better at running, you need to run more. Unfortunately, there’s no magic trick to suddenly make you a great runner without putting in some extra work, and that often means taking your running outside the gym. I suggest starting with one day a week where you commit to a 20+ minute run—don’t worry about your pace, just focus on getting used to the rhythm of running. If you’re looking to make faster improvements, I’ve always liked the 3x/week approach: one longer run (30+ minutes), one interval day (where you alternate running and resting), and a tempo day (a shorter, faster-paced run). This variety helps you build endurance, get comfortable with running at different speeds, and avoid burnout. Running that often isn’t as schedule intensive as you might think- 2 of the 3 runs take 15-20 minutes from walking out your door to completion! Even if 3 running days isn’t in the cards (or not at first) then the next best thing would be…2 days! And the next best after that? 1 day! Anything additive will be better than holding the status quo (provided that it hasn’t been working for ya!)
Choosing the Right Workouts
Picking your spots is key. When you’re just getting into the groove, choose workouts where the running isn’t the centerpiece. AMRAPs (as many rounds as possible) or fixed-time workouts, for example, can be a great way to dip your toes in without feeling overwhelmed. Start with shorter runs—200 meters or less—so you can build confidence and stamina over time. When I was rehabbing my knee, I alternated running with rowing or biking. Sometimes I’d switch back and forth for every running portion in a workout, or if the run was longer, I’d break it into chunks by splitting my time between running and another modality like rowing. This method not only helped me build my running base back up but also kept things fresh. The key here is to get comfortable with comfortable distances and ones that allow you to RUN and not run and walk etc. They should feel short enough that you can approach them with some intention and intensity- longer isn’t better, at least in the beginning.
The Finish Line (of This Article, Not Your Run!)
Getting comfortable with running, especially during workouts, doesn’t happen overnight. But like anything, consistent effort leads to progress. Keep running, keep experimenting, and give yourself grace as you improve. Got any tips or strategies for how you’ve gotten better at running? Share them with us—we’re all in this together, even if we’re out of breath sometimes!
