Adventures with Andi: Running and Walking Safety and Fun

In a Runner’s World article on how to get kids running, Jenny Hadfield wrote, “Setting up our kids to learn to love a lifetime sport like running will change their lives. It just takes a little time to teach the core reasons for why running and walking are such vital activities.”

Hadfield suggested tips for encouraging kids to walk and run such as creating a fun goal together (e.g. a fun 5K, like a Color or Glow run) and training together. Start slowly and focus on time rather than distance. Gradually build up time as you go. Celebrate with a special reward after completing goals. (source – Ask Coach Jenny)

Focus on safety and fun in any sport or exercise your kids participate in. Running experts suggest two main steps for preventing serious injuries after running. Try to prevent injuries from happening in the first place and stop running as soon as you notice any signs of trouble. Runners, and walkers, can reduce the risk of injury by using the correct gear when running (choose the right shoes), warming up muscles before starting a workout, and taking precautions to deal with weather conditions.  Make sure to drink plenty of water! Choose safe places to run and try to run during daylight hours.  Run and walk on trails, sidewalks, or streets with wide shoulders when possible. If these locations are not available, try to find an area with minimal traffic and always run toward oncoming cars so you can see any potential problems. (source Teach kids the rules of the road (or trail) early and talk about safety often!

Running and walking are not only great forms of exercise and excellent opportunities for family time, but they can also support great causes. Try running or walking a 5K with your family this summer to have fun, get exercise and support a great cause in your community.


Upcoming Runs/Walks in Northeast Iowa

Chickasaw Wellness Complex Fun Run and Walk: 5K in New Hampton on June 13

Dry Run Race: ½ Mile Kids run and 5K in Decorah on June 20

Alex Warnke Memorial Run: 5K in Maynard on June 26th

 Bleed Purple/Win Gold Glow 5K: 5K run or 1 mile walk in Oelwein (this is a night Race) on June 27

 Aquathlon: Kids ½ mile run and 100 yd swim at the West Union Aquatic center on June 28

Firecracker Run/Walk: 5K in Harpers Ferry on July 4

Celebrate America: Show Your Colors: 5K Color run in West Union on July 4th

 Paint the Town Powder Run: 5K in Oelwein on July 4

Star Spangled Banner Freedom 5K: 5K and Kids run in Cresco on July 4

Highlandville Trout Trot: 5K in Highlandville on July 10

Shed Your Threads: 5K and 10K in Elkader on July 24

Nordic Fest Elvelopet: 5K and 15K in Decorah on July 25


Andi’s 5K Adventures



Andi’s First 5K – she dominated the 3 month and under age group and even beat her Grandpa by a nose 🙂


Easter 5K Fun – Kaylee (age 5) ran the kids 1/2 mile run


Color Run to Support the Decorah Fire Department


“No matter how slow you go, you’re still lapping everyone on the couch.”   Get up, get moving, and have fun on a run with your family!


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