{"id":10865,"date":"2023-06-18T20:10:51","date_gmt":"2023-06-18T16:40:51","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=10865"},"modified":"2023-09-30T17:03:37","modified_gmt":"2023-09-30T13:33:37","slug":"running-is-safe-for-children-and-teenagers","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/running-is-safe-for-children-and-teenagers\/","title":{"rendered":"What amount of running is safe for children and teenagers"},"content":{"rendered":"

\"\u067e\u0633\u0631\u0628\u0686\u0647
\nThe recent news that a six-year-old boy has completed a marathon in the US has sparked debate around what amount of running is safe for growing children. Here, soft-tissue therapist Anna Gardiner looks at the risks and provides advice for parents<\/p>\n

I love that my girls (Layla, 11, and Jasmine, nine) run. It\u2019s rewarding, involves minimal organisation and is something we can do together. It was also something that was a constant during the Covid lockdowns, left over from the \u2018time before\u2019.
\nOut went their clubs, walking to school two miles a day, school playtimes and tearing around the park with friends. Often during lockdown, the only time the girls exercised was the 2km a day they committed to.<\/p>\n

But having seen children in my clinic suffering from overuse injuries, I worried whether increasing their running might be setting them up for injury.<\/p>\n

<\/span>What are the benefits of running for children?<\/span><\/h2>\n

Of course, before we worry about any potential harm that could come to young people from running, it\u2019s important to consider the huge amount of good it can do them. The physical benefits of running and exercise for children are numerous and can last a lifetime. Recent studies suggest that, as well as improving cardiovascular health and warding off diseases like type 2 diabetes and conditions associated with excessive weight gain, weight-bearing exercise in early puberty is beneficial for long-term bone health.
\n\"\"
\nResearch has also shown that aerobic exercise can enhance brain plasticity (the brain\u2019s ability to adapt and modify itself according to experiences and environment) and brain resilience (meaning the brain can better adapt to acute stress or trauma). Our hand-eye coordination, reaction speeds and the development of muscle fibres are established during childhood
\nThe greater variety of physical activity carried out by children, research shows, the easier they find tasks and sports as adults.<\/p>\n

Studies also support the link between exercise and positive mental health in children, with experts suggesting that running and exercise can help kids have a more positive outlook on life and help build their confidence.
\nMy daughters have also learned that consistent training results in personal bests \u2013 the important life less on that hard work pays off.<\/p>\n

 <\/p>\n

\r\n
\"Run<\/div>\r\n
\r\n

<\/span>Run Smart<\/span><\/h4>\r\n

<\/span>Tehran Club group and online classes<\/span><\/h4>\r\nMore Info<\/a><\/div>\r\n<\/div>\n

 <\/p>\n

Exercise can even help manage anxiety and uncertainty in a changing world. A study published in the journal Pediatrics found that increased physical activity could prevent and treat childhood depression and manage other conditions.<\/p>\n

<\/span>What risks does running pose for children and young adults?<\/span><\/h2>\n

Still, when my daughter reminded me that finally she would be able to \u2018race\u2019 parkrun by herself when it reopened in the summer, it made me consider how we could incorporate that into her life, with athletics and running clubs already accounting for three sessions a week. I often see children and adolescents in my clinic with what are essentially overuse injuries.
\n\"OvertrainingWatching children and teenagers speeding around the 5K of our local parkrun, I wonder how often they\u2019re running that sort of distance and pace. This is something to be mindful of at their ages.
\nAs much as we want to get them active \u2013 particularly as Sport England found that, at the height of lockdown back in May 2020, 31% of the children interviewed were doing less than 30 minutes of activity a day \u2013 it\u2019s important to remember that their bodies are still growing.
\nHow do we gauge the balance between encouraging them to exercise to gain the physical and mental benefits running brings without overloading their growing bodies?<\/p>\n

Overtraining burnout is a distinct possibility for children<\/strong><\/span><\/p>\n

Skeletal maturation happens over many years and is achieved when the growth plates have fused and adult bone shape and density have been attained,\u2019 explains physiotherapist Claire Callaghan.
\nSo repetitive stress on the growth plates when they\u2019re soft and still growing could cause pain and swelling, bone \u2018bumps\u2019 or, worse, stress fractures.\u2018Teenagers are also undergoing hormonal changes and rapid growth, as well as changes in body shape and weight,\u2019 says Callaghan.
\n\"\"
\nThese changes can affect the ability of the muscles and tendons to handle the load that impact activities place upon them, particularly where the tendons insert into the bone. Their bodies are already trying to adapt to normal growth changes, so they\u2019re more vulnerable to further stresses.
\nAs a result, adolescents, particularly active children, are prone to medial tibial stress syndrome shinsplints<\/a>Pain in the anterior knee or heel (either unilateral or bilateral) is also often brought about by excessive running, jumping or quick changes in direction.<\/p>\n

Then there are musculoskeletal issues such as Osgood-Schlatter and Sever\u2019s disease. The most common and adolescent-specific, Osgood-Schlatter (sometimes called osteochondrosis), occurs at the patellar tendon insertion site at the tibial tuberosity \u2013 essentially at the top of the shin and below the kneecap. This is where your young runner\u2019s quadriceps attach via the tendon to the growth plate at the top of the shin bone. Repeated traction and force caused by frequent high impact in this area can create microvascular tears and inflammation, which presents as pain, swelling and\/or a bone prominence.<\/p>\n

We don\u2019t want to break our young athletes, but rather inspire them to love the sport <\/strong><\/span><\/p>\n

A review of Osgood-Schlatter data, published last year in the journal Current Opinion In Pediatrics, suggested that predisposing factors include the age of the child (12 to 15 for boys and eight to 12 for girls), sudden skeletal growth and poor flexibility of hamstrings and quadriceps.
\nPain is usually a dull ache at the top of the knee during running, jumping, kneeling or squatting, which subsides between minutes and hours after the activity stops.<\/p>\n

\"\u0644\u06cc\u0632Former Olympic long-distance runner turned running coach Liz Yelling, who\nwas coached from an early age, had mild Osgood-Schlatter. She remembers how her coach used to ask his athletes to measure their height weekly to ensure training was modified during a growth spurt.
\nTreatments can range from rest (or at least modifying the inciting movement) or strength work, to ice or non-steroidal anti-inflammatory drugs. These should all be taken under the guidance of a professional. As Callaghan says, \u2018If problems aren\u2019t correctly diagnosed and treated, or if an adolescent pushes through pain, long-term issues can occur.\u2019<\/p>\n

Sever\u2019s disease is also predominantly a young athlete\u2019s condition (most common between the ages of nine and 12). It\u2019s an inflammation caused by force and traction of the tendon at its insertion point at the calcaneus, or heel.
\nContributory factors are an increase in, or excessive, running and jumping, weak ankle dorsiflexion, ill-fitting shoes and running on hard surfaces \u2013 all at a time when a child is having growth spurts of both skeletal and soft-tissue structure.
\nTreatment is similar \u2013 rest, ice and modification to training routines. But again, specialised guidance is strongly advised as it can be a recurring condition if left untreated.
\n\u2018It\u2019s more important to look at load management and improving strength and conditioning if required,\u2019 says sports podiatrist Matt Hart.
\n\u2018It\u2019s not about footwear, but reducing load.\u2019 Thats said, \u2018shoes do need to fit well\u2019, adds Callaghan, \u2018as poor support can place too much force on growing bones\u2019.<\/p>\n

<\/span>How to mitigate the risks<\/span><\/h2>\n

\"How
\nWith children and adolescents more susceptible to these types of conditions, training smarter and making preventative, rather than reactive, changes are key. With all the benefits of running in youth and later life, we don\u2019t want to discourage young runners. Fortunately, there are many things we can do to mitigate the risks.<\/p>\n

<\/span>1.Listen to your child and any complaints they may have of pain<\/span><\/h3>\n

\"\u0628\u0647
\nIt\u2019s easy to brush off a child\u2019s or adolescent\u2019s complaints of discomfort or pain \u2013 if you\u2019re a parent or carer who runs, you know first-hand about daily niggles. But it\u2019s important to be alert to complaints, particularly if the discomfort is in the same place, either during an activity or after.
\nKeeping a pain diary \u2013 not to encourage histrionics, but to be alert to patterns \u2013 can be useful. Then, if a professional\u2019s help is sought, you\u2019re armed with useful information for them to be able to quickly diagnose and treat the issue.<\/p>\n

If a child constantly appears to have niggles, then they may be trying to tell you that they need a break. Running through pain isn\u2019t good for adults or children and we don\u2019t want to establish bad running habits.
\nYelling offers this advice: \u2018We don\u2019t want to break our young athletes, but rather inspire them to love the sport and continue to be happy, active adults.<\/p>\n

<\/span>2. Get help from an expert<\/span><\/h3>\n

If your child is becoming enthused by running and wants to run more frequently or competitively, then it\u2019s ideal to have input from experts who can help nurture their running.<\/p>\n

\"\u0645\u0631\u0628\u06ccSometimes, we\u2019re not our offspring\u2019s best role models. That can be a difficult pill to swallow, but they\u2019re not mini adults and \u2013 although, aerobically, they\u2019re capable of running further and longer \u2013 physically, they can\u2019t do this to an extreme level without it being potentially detrimental to their musculoskeletal health over time.
\nWith the popularity of ultrarunning, virtual challenges and a trend edging towards the challenge of running further not faster, training with a club or a coach can remind us that our kids are just starting out and have many years of running in them.<\/p>\n

Coaches at running or athletic youth clubs have had specific training on fostering healthy running practices. They can incorporate running games into sessions, helping to develop agility, speed and strength, rather than just linear movement. They\u2019re also able to enhance the social aspect of an essentially individual sport and demonstrate how running with people can provide great motivation and encourage healthy competition.<\/p>\n

<\/span>3. Keep a diary of your child's training and sporting activities<\/span><\/h3>\n

Overtraining burnout is a distinct possibility for children. Keeping a note of runs (and, indeed, other sports on a family calendar) for both yourself and your young runner is a great way of visualising the frequency and quality of training.
\nSometimes, it takes all their activities being written down to take a step back and consider whether they\u2019re taking on too much.\"\u062f\u0641\u062a\u0631\u06cc<\/p>\n

In my clinic, I\u2019ve seen young athletes whose parents only start to realise the degree to which they\u2019re pushing their bodies when I ask them to go through a couple of weeks\u2019 worth of activities. If the calendar flags that they\u2019re overdoing things, we can then take steps\nto modify the training or look at active rest, recovery or a period of cross training.<\/p>\n

Overtraining was particularly noticeable when children went back to schools and clubs after the lockdowns, and people threw themselves back into \u2018normal\u2019 life.<\/p>\n

It was often overlooked that children were six months older, potentially in different stages of bone and muscle growth from where life was left off, and that going from minimal to maxed-out training doesn\u2019t allow the body to adapt properly at any age, especially when still growing.<\/p>\n

\u2018Children and teens aren\u2019t \u201csmall adults\u201d and can\u2019t be treated as such,\u2019 says Callaghan.<\/p>\n

\u2018They need to gradually increase training so they don\u2019t put too much pressure on growing joints and muscles.\u2019<\/p>\n

If a child constantly has niggles, then they may be trying to tell you that they need a break<\/strong><\/span><\/p>\n

<\/span>4. Mix up their training<\/span><\/h3>\n

\"WhatMixing up their training miles to include a wide variety of surfaces is another sound strategy. Ideally, children would do most of their training on grass or at a track, because softer ground can reduce ground-reaction force.<\/p>\n

Playing other sports or doing other activities is also really important at this age. My eldest prefers running above any other sport, but trains at an athletics club where she also does jumping and throwing events.<\/p>\n

As is the case for adults, cross-training challenges children\u2019s bodies in different ways, adding cardiovascular and musculoskeletal strength. Adapting soft tissue with different challenges also reduces the repetitive loads placed on the same joints, muscles and ligaments<\/p>\n

<\/span>5. Consider a personalised training plan<\/span><\/h3>\n

There are recommended running mileage suggestions for different childhood ages, but each child is an individual, and generalised recommendations don\u2019t factor in the different speeds at which their bodies mature.<\/p>\n

\"WhatPlus, the two sexes have different biological maturation ages and are different in terms of hormones and musculoskeletal structures. So it\u2019s key to look at the individual young runner, rather than set limits or targets based on generic advice.<\/p>\n

\u2018As coaches, the athlete as a person should always come first,\u2019 says Yelling. \u2018We should focus on assisting optimal developmental processes, rather than focusing on results.\u2019<\/p>\n

<\/span>6. Ensure your child is getting a healthy, balanced diet<\/span><\/h3>\n

It\u2019s not all about training, though \u2013 diet and duvet time have roles to play. Ensuring children and adolescents eat a healthy, balanced diet \u2013 with a variety of food groups, plenty of fruit and veg, good protein sources and whole grains \u2013 is easier said than done<\/p>\n

\"\u0631\u0698\u06cc\u0645but it\u2019s essential that, with growing bodies, they adequately fuel their runs and recovery. If too much is asked of soft tissue and bones without the essential ingredients for repair, sourced from food, bodies become fatigued and vulnerable to injuries.<\/p>\n

<\/span>7. ...and plenty of sleep<\/span><\/h3>\n

The importance of sleep in promoting recovery and repair from training is well documented. A recent study published in the British Journal Of Sports Medicine found that teenagers need eight to 10 hours of quality shut-eye per night.<\/p>\n

Fitting in school work, after-school clubs, a social life and their running means kids often go to bed later than is ideal, so it\u2019s important to notice when your child seems constantly fatigued and encourage them to take a session off and get an early night.<\/p>\n

 <\/p>\n

\r\n
\r\n\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645<\/a><\/div>\r\n
\r\n

<\/span>FOLLOW US ON INSTAGRAM<\/span><\/h4>\r\n\r\n\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645<\/a><\/div>\r\n<\/div>\n

<\/span>How else can we encourage healthy habits in our children?<\/span><\/h2>\n

Tips and strategies to help ensure our kids are all right...<\/p>\n