BE CREATIVE WITH HOW YOU GET A RUN IN
Set up a race circuit in a park or an open area. You might challenge your child to ride a bike around a certain route while you do crunches, Bryant suggested, and then you run that route when your child returns. Do a few laps of the circuit, and try to beat your best time.
“My kids will do anything if it’s a race,” she said.
To get some sprints in, head to a public tennis or basketball court with a bag of small, light items, Santa Maria said. Run back and forth with your child, moving the items from one end of the court to the other – give yourself twice as many items – and time yourselves to see who can finish first. (If you have a long hallway, you can do this inside.)
Kids on bikes or scooters can also make great pacers while you run alongside them, Bryant said. Or for something a little easier, alternate running and walking intervals together. “That’s how kids run anyway,” she said. “They sprint for 30 seconds, then they stop to pick some flowers, walk a bit, then sprint again.”
MAKE USE OF THE PLAYGROUND
A playground can be a great place to get in a full-body workout, Santa Maria said. Warm up by doing lateral shuffles around the perimeter in each direction, then use the playground equipment to create several stations for cardio, core and exercises for the upper and lower body.