6 Week Program

Running skills for children

The best exercises

Improve your child’s running ability

Running is embedded in every child’s life. Running to play tag, school exercise classes, running along the beach, catch the bus or playing a team sport. Some children find running a real challenge. They don’t enjoy it and often it’s because of the running style they have learned. It is not efficient, they utilize muscles incorrectly and therefore the energy expenditure is greater meaning, it’s hard work.  As parents we can see the difference in how they run, they look ‘awkward’ or run with ‘stiff legs’ and often are trailing behind their friends. Some children might have the diagnosis of developmental dyspraxia or developmental coordination disorder (DCD). These kids do have a unique running pattern and have other factors that make running challenging. All these factors cause a downward spiral of running avoidance and further deconditioning.

Having a love of running myself, seeing the enjoyment my children have running and focusing on how children who have DCD run during post-graduate studies has spurred my passion to help all kids LOVE running (or at least enjoy it more).  It is likely that you have started to look for programs that can help your child. YouTube has a number of free running exercises or drills but these are for kids who already run well, generally focused on helping sprinters get faster. It is important to model the program on the key elements for successful running, strength, muscle endurance, balance, coordination, running skills themself.

I have put together a few starter exercises that you can download for free HERE: Running skills for children.

Running skills

Online program


If you want your child’s running to really improve, sign up for our six-module running program.  Each week the modules that provide a bottom-up approach to build the running fundamental; skills, strength,  balance, coordination, and cardiovascular fitness to help your child are progressed. This layering provides a comprehensive program and you are likely to see additional improvements such as improved movement control and spatial awareness. Each module is broken into mat skills, running drills, and running cardiovascular fitness and generally take 20-30 minutes to complete. With the program being recommended to be performed three days per week. This is to maximise muscle and cardiovascular fitness training principles to ensure quick results.

It is an ideal program for children aged 7 years and up although has been successful in children as young as 5 years. Although if you are buying it for your five-year-old they will require a little more involvement from you to complete the program.

To ensure the success of the program, selected equipment will be included within the purchase and sent to you free of charge (New Zealand only, no rural delivery).

If you are ready to get started, email us at info@aucklandchildrensphysio.co.nz to buy the program and help build your child’s running enjoyment and skills now.

Flexible to fit into weekly routine
Can start and stop when needed
Home based program
Video demonstrations of exercises
Versatile for a range of ages

$155.00 NZD

  • Key equipment included in the fixed price
  • The cost is less than $25 per week!

High Knee Running

Helps build the correct running technique
Builds the strength of hip muscles and shorten leg leaver (making them move faster).

Big Forward Hips

Iimprove balance, strength, and coordination. Equipment: markers or cones placed at an adult stride length distance apart.

Obstacle Jumps

Build explosive power in legs, change muscle fibers to work faster (fast-twitch fibers)

Walking Balance

build up movement (dynamic) balance. Balance is important to prepare the leg in flight for landing and therefore better take off again.

Horizontal (forward) Jumps

Build calf and thigh power and coordination of muscle activation.

Post Exercise Stretching

Stretching is important during peak growing times in children and helps recovery after muscle strengthening.


Our practice philosophy is to promote strength and development through play and exercise. We provide a holistic and comprehensive approach that is backed by clinical experience. We can create a tailored individual program to be implemented at home, childcare or school to help meet your child and family’s goals.

Copyright by Auckland Childrens Physio 2020. All rights reserved.