Summer is here, soak up the sunshine and take advantage of the longer hours in the day with the entire family. Summer is also the perfect time to exercise with your kids. These exercises can even include your favorite pastime – running! Try some of our favorite family activities that are perfect for the kids… and you!
Plan a Family Olympics
The Olympics may have been postponed but that doesn’t mean you can’t plan a family Olympics. Make it a day or even full week of fun. Organize an opening ceremony, games, and awards! Here are some of our favorite Olympic games for the family:
- Running Relay
- Water Balloon Toss
- Sponge Relay
- Obstacle Courses
- Frisbee Toss
- Softball Toss
- Speed Walking
Yo Adrian, grab the kid’s bike and helmet and make like Rocky and Adrian for your next run. Your training partner (kids) can ride by your side as you log your miles. Find a place that is easy for the kids to navigate as they pedal by your side.
Plan a Family Field Day
Tug of war, water balloon games, kickball, crab walk relays, ice pops and more! Think back to your favorite field day games and plan one for the family.
Tag, You’re It!
Tag is the perfect game for the kids and for you to get a little speed work in too! There is nothing better than the excitement created by a simple game of tag!
Ready, Set, Go!
Virtual races are perfect for the whole family. For little ones, try the 1 mile fun run and for older kids try the 5K distance. Let them take the lead on mapping out the course. Create a fun post-race party to celebrate their big accomplishment. Don’t forget to include an award ceremony too! Checkout prraces.com for our list of upcoming virtual races.
Fartleks are the perfect workout to do with your kids. Not only will they have a great time and get some exercise in, but there is also a 99% chance they will laugh at the funny name of this workout. Head out to a park, open field, track, or backyard with a timer or watch. Set the timer for 30 seconds and run fast! Next, set the timer again for 30 second but this time it will be easy running, walking, or resting. Complete as many reps as you want. You can even turn it into a challenge to see who can run the furthest during the 30-second fast interval.
On The Go Scavenger Hunt
Create an on-the-run scavenger hunt for your little ones. See how many items you can find on your list during your run. You can even turn it into a challenge. Try to find as many items in a certain amount of time or see who can find the most items on the list. We’ll help you with the first handful of items:
- Painted rock
- Words of encouragement
- Chalked sidewalks
- Someone smiles
- Someone waves
- Another runner
During this fun activity, you kid is the coach! Hit the track, field, or local park and have your kid stand where they can see you running. Give your kid a stopwatch/phone and tell them that every time the clock hits X amount of time, they need to give you the “go!” When the time is up, it is there job to instruct your to stop and rest. Encourage them to cheer you on during the run just like any great coach would do. Include them in the workout by having them “pace” you for a few reps or join you for striders. Your kid will love paying the role of your coach!
Little Ones Logging Miles in the Stroller
Take your little one on a run with you. While you push the stroller on your run, tell them that anytime they say “Go” Mommy/Daddy will go fast. And when they say “Stop” Mommy/Daddy will return to a normal pace. Think of this as a little interval training or pick up throughout your run.
As you can see, there are plenty of opportunities to workout with the whole family this summer. Be sure to take pictures of your activities and tag us on social media @potomacriverrunning. Did you know we have a youth footwear section? Check it out here.