FREE Running Plan for Teens

Are you a homeschooler looking for a new idea for your teen’s P.E. credits? Does your budget prohibit you from signing each of your children up for team sports or private lessons, but you still want them to learn a sport? Do you find it challenging to teach sports because you, yourself, don’t enjoy them? If so, why not try running? Running is a relatively inexpensive sport that only requires a good pair of running shoes and wide open spaces.

I know from experience that running is an enticing practice. My husband began running at the end of last year. Seeing his success, I decided to take it up again. I had enjoyed it several years ago, but after struggling with reoccurring foot problems, I had given it up. Now, a few short months later, armed with some good shoes, an easy running program and a new appreciation, I am enjoying the sport. Our family even had the joy of seeing my husband run his first race. I’ll run mine in June, so stay tuned.

The program we use is a free internet download called Podrunner. It offers three workout series. The first is called First Day to 5k, a 9-week program that can be downloaded into an iPod. The workouts consist of varying instrumental (mostly) techno music beats with signals for when to walk, when to run and when to cool down. Participants should complete the corresponding workout three times before progressing, with a day of rest between each workout. Each week, Podrunner increases the workout’s duration and intensity. By the end of the nine weeks, runners are running a continuous 30 minutes, or 5k. Once your student has completed First to 5k, they can continue with Podrunner’s subsequent programs, Gateway to 8k and a Freeway to 10k.

Sounds scary, right? Well, it isn’t. Yes, it’s challenging, but that’s part of the beauty, allure and power of running. Running is 90% mental. Even when your body can physically complete the exercise, your mind must believe it. Running teaches you to push yourself to overcome doubts, negative self-talk and even the discomfort of the elements. This kind of mental discipline is a valuable part of anyone’s success—not only for running, but for life.

As a wrap up for the course, students can enjoy the thrill of signing up for a local race. You may even decide to make running a family event by training for and running a race together. Like us, it can be the start of a healthy new family hobby.

A few things to keep in mind before you start this program:

1. Check with your doctor before starting a program like this, especially if your student has been inactive or is overweight.
2. Invest in good running shoes. Running is a relatively inexpensive sport, but good running shoes are a must. I mentioned before that I suffered from foot problems for years. Little did I know that these problems came from ill-fitting shoes and inadequate stretching.  A running store will watch your student walk/run and fit them with appropriate shoes.
3. Warm up before starting and stretch after cooling down. As I found out the hard way, this goes a long way to preventing injury.

So there you have it, an inexpensive and new way to up your homeschool P.E. game. Add a science study on the science of running (i.e. human anatomy and kinesiology) and you have the making of a great unit study. You never know, you may be introducing your family to life-long habit. Happy homeschooling, everybody!