Train for fun with kids

How To Train For a Fun Run With Kids

There’s no doubt that fitness can have a direct impact on mental health. But when you have little kids in tow (and time-poor), going for a run, let alone training for a marathon, can be challenging. As part of mental health awareness, Ben Lucas, the director of Flow Athletic, is sharing his top tips to train for a fun run with your little ones. 

Set Small Goals Together

The idea of training for a long fun run such as a marathon may sound overwhelming to beginners but if you break up a big goal i.e. 10km run into smaller goals, you’ll find it’s much easier to achieve. By setting shorter distances as a goal, you’ll find it’s much easier to get your kids involved. For example, if you’re aiming to complete a 1km run, you can challenge your kid(s) to ride their bike alongside you. For older kids, you can suggest they try running with you. Other small goals you can set to build up your distance may be running to school instead of driving.

Turn it into a game

Think of ways to turn your running training into a game. For example, you can ask your kids to help you build an obstacle course to help you warm up. You can also have them take part in the warm-up by taking turns going through the obstacle course. You could also create a relay race to get your kids involved in your training.  

Celebrate the wins

There’s nothing more rewarding than achieving a goal you set, no matter how big or small. Consider creating a running leaderboard for your family. Have each person set a running goal and decide on a reward they will receive when they achieve it.

Turn to role play

Need a fitness coach? Turn to your kids. Assign them the role of your fitness/running coach. You can get them involved in keeping you accountable, timing your runs, and helping with your warm-up and stretching. You can also have them set up a mini gym for you to warm up using skipping ropes, and hula hoops.

When you have little time to train, the easiest way to squeeze in a run is to incorporate your kids into your fitness routine as much as possible. Those are how to train for a fun with your kids.

By Ben Lucas, Director of Flow Athletic who also has a Young Athletes Program 


About the author

Ben Lucas

Ben Lucas is the owner and co-founder of Flow Athletic, a premier yoga and fitness studio based in Paddington. It is now known worldwide and they (had) a lot of internationals coming in to try out their classes. He was also named one of the 2017 ‘Men of Influence by Men’s Style magazine and personally trains Erin Holland and Sammy Robinson to name a few.

Ben also came up with the innovative Flow After Dark silent yoga disco which has hosted sold-out events across Sydney, Melbourne, and Brisbane. He has also created the Nightclub Spin, Sofa 2 Surf, and 30 Days Clean concepts which are always huge hits and generate a lot of interest within the media.

In 2015 Flow Athletic won the Telstra Small Business of the Year Award and last year he was also profiled in the Optus business feature

Before getting into the fitness industry, Ben was a professional NRL player for the Cronulla Sharks and several other teams. After finishing his stint with the NRL, he went on to own three very successful personal training studios and during that time he also turned to Ultra Endurance running.

In the space of 5 years, he ran 35 marathons and 5 ultra marathons all over the world. He completed his 40th marathon before his 40th bday in 2019 too. Due to his interest in running, he went on to train 101 non-runners to run and complete their first marathon! A challenge he said he probably won’t take on again, however as a result Sofa2Surf was born.
+ Raised over $250k for charity in the last 5 years including $100k for beyond blue.

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5 rounds of

  • 5 inch worms
  • 10 push ups
  • 10 squats
  • 30s – 1min plank
  • 30s – 1min bridge