Running Toward Health: How Encouraging Movement Early Can Shape the Future of Our Kids

As a pediatrician and lifelong runner, I’ve experienced firsthand how running can be a powerful and constant force; from running as a child to competing in college races and using it as therapy during the stress of medical school and residency, I’ve seen how running can serve as both a tool for personal health and a form of resistance for communities facing systemic challenges. Now, as a pediatrician practicing in Mississippi—one of the states that consistently ranks poorly in health outcomes—I’ve seen how running can serve as both a tool for personal health and a form of resistance for communities facing systemic challenges.

For Black families in particular, access to running resources is steadily improving, and as a result, our representation in long-distance running events like the Boston Marathon is growing. Groups like Black Men Run and Black Girls Run are pushing boundaries and showing us that running is not just for the “elite” but for everyone. This shift matters deeply as a community—not just for health, but for our collective identity. Running has become a symbol of freedom and resistance, and it’s a great way to get our kids moving, healthy, and engaged.

Running: A Lifelong Resistance to Disparities

The health disparities in Mississippi and other parts of the South are glaring—chronic conditions like diabetes, hypertension (high blood pressure), and heart disease disproportionately affect Black communities. Sedentary lifestyles, poor nutrition, and lack of access to safe spaces for physical activity often exacerbate these diseases. Running is a way to push back against these issues, reclaiming our health and our futures.

By encouraging running early, we’re improving physical health and fostering a mindset that resists the toxic food culture and sedentary habits pervasive in many American communities. The act of running is an expression of freedom—freedom from poor health, freedom from generational cycles of disease, and freedom from the constraints of economic and environmental barriers. Running can even be a family affair, strengthening bonds and uniting us around health goals.

The Importance of Starting Early: From Crawling to Running

Developmentally,​​ children between the ages of 1 and 2 are at a critical stage as they begin walking and gaining more coordination. Encouraging movement at this age is foundational for future activity. Parents can help children develop basic motor skills through play—simple games like chasing bubbles or playing tag in the yard. By making movement fun and accessible, we lay the groundwork for a lifetime of physical activity.

As children enter their preschool years, running becomes more coordinated. This period is the perfect time to foster a love for movement that could eventually lead to organized running events or other sports. According to the AAP, organized play and sports often begin as early as six years old. When kids start to engage in team sports, track, and cross-country often make their way into the mix. It’s essential that we keep the focus on enjoyment, fun, and injury prevention—especially when kids are young. The goal should be less about performance or competition at this stage, but rather more of a love for the activity itself. This love, if nurtured correctly, can turn into a lifelong passion.

Creating a Running Culture in the Community

As a runner, I’m always amazed at how families incorporate running into their lives. I’ve seen parents pushing strollers during races, kids passing me in the annual 5K turkey trot, and families walking or running together in community events. One of the best ways to make running accessible is by creating opportunities for it to become a communal activity.

Programs like Girls on the Run are instrumental in introducing children to running in a positive, supportive way. I’ve seen how empowering these programs can be for young girls, especially in communities where they may not have access to formal training or organized sports. Encouraging these kinds of programs in Black communities—where access to such resources may not always be prioritized—can make all the difference.

Consider hosting a Saturday morning 5K or family fun run in cities or towns where running events aren’t common. These community events can raise awareness, bring people together, and show that running is a viable option for everyone, no matter their pace or age. Charity runs, such as those raising funds for sickle cell research, can also give us a chance to combine fitness with purpose, while supporting causes that disproportionately impact Black families.

Addressing Barriers: Safe Spaces to Run

Access to safe spaces is a significant barrier to running in many Black communities,but there are examples of how these barriers are addressed. As we’ve seen in cities like Jackson, Mississippi, the creation of public running trails—like the Museum Trail—has been a game changer, providing a safe, accessible place for people to get moving. However, there’s still more work to do. Advocacy for safe running spaces, particularly in neighborhoods with limited resources, is crucial.

In the meantime, community-based solutions like organizing group walks or runs after church services can help build momentum. Starting small—gathering a few families on a Sunday morning for a short walk—can eventually grow into larger, more regular running events.

Creating Accessibility for All Bodies

Not every child or adult has the same abilities, and it’s important to ensure that the running community is inclusive of all people. Having a disability, injury, or other physical challenges shouldn’t be a barrier to participation. Many races now offer divisions for wheelchair participants or other adaptive devices, allowing everyone to join in. As we build a culture around running, we must create a welcoming environment for people of all abilities.

Injury Prevention: Running Smart

When it comes to running, safety and injury prevention are critical. Stretching, especially dynamic stretches, is essential for avoiding injury. Introducing children to the concept of stretching early on can help reduce their risk of musculoskeletal injuries as they get older;additionally, we should be having conversations around the concept of pain being a form of communication from the body to the person in not pushing the body to the point of injury. Hydration, proper footwear, and good nutrition also play a role in keeping young runners safe and healthy.

Cross-training is another excellent way to prevent injury. Activities like swimming or cycling can give the body a break from the repetitive motions of running while still providing a full-body workout. It’s important for young runners to balance running with other forms of exercise to avoid overuse injuries.

The Legacy of Running: A Family Tradition

Running can be about more than just fitness—it is often about family, joy, and community. My brother, who used to hide from the family 5K runs as a child, is now excited about running (and racing me) in half-marathons. This transformation didn’t happen overnight, but it started with small steps: making running fun, involving the whole family, and showing him the benefits.

Communities have the power to shape our children’s relationship with movement. Running can be a lifelong gift, improving our health and connection to each other and our community. It’s never too early to start. Whether chasing your toddler in the backyard or running your first 5K as a family, the important thing is to get moving.

In the end, running offers more than just a workout—it offers a path to healthier families, stronger communities, and a brighter future for our children.