Blog article
Training as a family: quality time meets finish line fun
So here we are cheering you and your little ones on with some benefits of training as a family plus some helpful tips from HBF Physio. We may not be able to help with your daily finish line (bedtime) but we can help you get to the HBF Run for a Reason finish line!
Why it’s worth it
Preparing for the CommBank 3km course is a great way to get quality and active time outdoors, but that’s not the only reason it’s worth getting the whole family involved:
- Quality time together
Life gets busy, school lunches get made and eaten (sometimes) and another birthday party marks the weekend - but training as a family creates moments to connect, laugh, and support each other. - Healthy habits for life
Now this is a great reason: The Australian Department of Health1 states that “Being active is important for children and young people to grow healthy, and set good habits for life,” highlighting the importance of physical activity in establishing lifelong wellness. - Confidence and resilience
Completing a goal like a 3km run or walk teaches perseverance and gives kids a sense of accomplishment. - Stress relief for all ages
Fresh air and movement help boost mood and reduce stress (for parents and kids alike).
Focus on strength & conditioning
HBF Physio training tip with Luke from Perth City Branch
Introduce monster walks ! They sound fun (maybe the monster has a name! Mike? Mildred?) and will get you and your kids targeting your hips, glutes, legs, and core.
Tips to keep it fun
- Start small and build up up UP!
Begin with short jogs or walk-run intervals. Gradually increase distance so it feels achievable for little trainers. - Make it playful
Turn training into games—race to the next tree, play ‘follow the leader’, or set fun challenges. You can do this loudly, in costume (if you wish), or maybe to the tune of whatever kids’ song is currently destroying your Spotify algorithm. - Celebrate progress
This is big one. Use stickers, charts, or small rewards for milestones to keep motivation high!
Have you heard of a Bingo Chart?
Charts are a great way to map progress and have fun; you can find some wonderful ‘Bingo’ charts online that help make each run motivational – and mildly competitive. Put your own family twist on them by adding things like: ‘got my sneakers on before my parents’ or ‘challenged dad to a race.’
- Mix It up
Explore different routes, parks, or even themed runs like ‘superhero day’ (you’re already a superhero in our eyes 😉) to keep things exciting. - Don’t let speed stop the fun
Encourage kids to listen to their bodies. Set some gentle goals – that start with participation and fun, not competition. - Hydrate and snack
Bring water and healthy snacks along for after training to reinforce good nutrition habits and keep hydration high.
Relax the shoulders, land soft
Learning about form can be fun, especially as kids start to see progress and change – but nothing too serious. For kids we recommend making sure they are running with relaxed shoulders, landing soft with their feet and getting a nice rhythm with their breathing. If they can run efficiently like this then naturally their bodies will find the most efficient mechanics suitable for their bodies.
Footwear matters
While costumes are encouraged, footwear should always be supportive, well-fitted running shoes; replace them every 500–800 km to maintain cushioning and alignment.
How can a physio help your family?
A physio can help both before and while you train for HBF Run for a Reason by assessing muscle strength, flexibility and the way your muscles work together to control joint movement. This can help find the areas that might need attention and prevent injuries from occurring.
HBF Physio is excited to help runners and families modify their training program – especially if you are experiencing any aches or pains. Think of your Physio as another one of your cheerleaders, cheering on your muscles and there to support you in incorporating easy exercises that will help prevent pain.
The Big Picture
Training for the HBF Run for a Reason 3km run as a family isn’t about perfection—it’s about creating positive experiences around movement. When kids see exercise as enjoyable, they’re more likely to carry that mindset into adulthood. There’s also loads of on-course entertainment to keep spirits high on the day (an HBF Run for a Reason signature move) and a ‘you did it!’ party to make a morning of.
So, lace up, head outside, and make training an adventure! The finish line awaits, and seeing your little one beam with pride is up there for parenthood wins!
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.
