How to Learn to Run Properly: Complete Guide for Young Athletes Ages 8-16
Mick Breen
October 15, 2025
How to Learn to Run Properly: Complete Guide for Young Athletes Ages 8-16
Every child deserves to learn running as a skill - not just "figure it out" through trial, error, and injury.
The Problem: Nobody Teaches Kids How to Run
Think about it:
Your child's football coach teaches sport-specific skills.
Their basketball coach teaches shooting and dribbling.
Their PE teacher just gets them moving.
But who teaches them HOW to run?
Running is the foundation of performance in every sport your child plays. Yet it's the most overlooked skill in youth athletics. Most young athletes between ages 8-16 never receive a single lesson in proper running technique.
The result?
- Awkward, inefficient movement patterns
- Preventable injuries
- Performance plateaus
- Lost confidence
It doesn't have to be this way.
Why This Guide Exists
As a youth sports performance specialist in Melbourne, I've worked with hundreds of young athletes ages 8-16 who never learned to run properly. They're talented, hardworking kids who move inefficiently simply because no one taught them better.
This guide changes that. Whether you're a parent wanting to help your child or a young athlete reading this yourself, you'll learn exactly how to develop proper running technique.
And here's the best part: Once learned correctly, proper technique becomes permanent. Your child will carry efficient, injury-resistant movement patterns for life.
Let's get started.
Why Ages 8-16 Are Critical for Learning Proper Running
Young athletes in this age range are in a unique developmental window:
Ages 8-10: The Foundation Years
What's happening: Nervous system development is at its peak. Movement patterns learned now become permanent.
Why it matters: This is THE best time to teach proper technique. Their bodies are like sponges - they absorb good (and bad) movement patterns quickly.
Focus on:
- Basic mechanics
- Body awareness
- Fun, engaging practice
- Building confidence
Our recommendation: Play Easier program focuses specifically on this age group.
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Ages 11-13: The Rapid Growth Years
What's happening: Growth spurts create temporary coordination challenges. Limbs grow faster than the brain can adapt.
Why it matters: Athletes often feel clumsy or awkward during this phase. Proper technique prevents compensation patterns that lead to injury.
Focus on:
- Maintaining form during growth
- Adapting to changing body proportions
- Managing increased training loads
- Patience with temporary setbacks
Our recommendation: Play Faster includes progressions for this transitional age.
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Ages 14-16: The Performance Years
What's happening: Growth stabilizes. Athletes become capable of higher intensity training and sport specialization.
Why it matters: Technique learned (or not learned) by now significantly impacts long-term athletic potential and injury risk.
Focus on:
- Refining advanced mechanics
- Sport-specific applications
- Power and speed development
- Injury prevention protocols
Our recommendation: Play Faster (performance) or Play Stronger (injury prevention) depending on needs.
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The bottom line: Don't wait. Every year without proper technique is a year of ingrained inefficient patterns.
Poor running form doesn't just limit performance - it creates injury risk. In fact, recurring injuries in young athletes are almost always caused by movement patterns no one taught them to fix.
Learn more: [Why Your Child's Running Injuries Keep Coming Back →]
Running Is a Skill—Most People Never Learn It
You learned to walk. You never really learned to run.
So now, like most people, you:
Heel strike heavily
Fold at the waist
Overstride and slam the ground
And the result? Niggles, injuries, slow progress, and frustration.
But when you learn to run properly, everything changes.
What Does “Running Properly” Even Mean?
It means running:
Upright and relaxed, not hunched and tight
With a midfoot landing under your centre of mass, not out in front
Using your hips and glutes, not overloading your calves and shins
With a natural cadence, rhythm, and bounce
Proper running form is smooth, springy, and efficient.
How NBR Teaches You to Run Properly
At Natural Born Running, we break it down into clear steps:
✅ Step 1: Movement Screening
We assess how you walk, stand, balance, and load. Running dysfunction always starts somewhere else.
✅ Step 2: Form Coaching
We film your running from all angles, slow it down, and show you exactly what’s going wrong—and how to fix it.
✅ Step 3: Strength & Skill Work
You’ll learn simple drills and strength patterns that hardwire proper technique into your stride.
✅ Step 4: Footwear & Terrain Advice
We help you understand how shoes and surfaces influence your gait, and how to transition safely.
This foundation-first approach for young athletes is exactly what Play Easier teaches in our structured 7-week program. [Learn more about Play Easier →]
For competitive athletes ages 10-16 ready to develop explosive speed with proper technique, explore our Play Faster program. [View Play Faster →]
For athletes with injury history or those wanting to build bulletproof durability, Play Stronger addresses root causes with age-appropriate strength training. [Learn about Play Stronger →]
Your Role As a Parent: You Don't Need to Be an Expert
One of the biggest barriers I hear from parents: "I don't know anything about running technique. How can I help my child?"
Here's the truth: *You don't need to be a running expert to support your child's development.*
What You CAN Do (And It's Enough):
1. Provide Structure
- Set aside 20-30 minutes, 3 times per week
- Create a consistent practice routine
- Remove distractions during practice
- Make it part of their training schedule
2. Encourage Process Over Outcome
- Praise effort and improvement, not just performance
- Celebrate small technique wins
- Be patient with learning curves
- Make it fun, not pressured
3. Use Quality Resources
- Follow video coaching (like our Play Series programs)
- Use parent coaching guides that explain WHAT to look for
- Record your child practicing and review together
- Ask questions when you're unsure
4. Be Their Biggest Supporter
- Show up to practice sessions
- Show interest in their progress
- Reinforce what coaches teach
- Build their confidence
What You DON'T Need to Do:
❌ Become a running technique expert
❌ Demonstrate perfect form yourself
❌ Know all the biomechanics
❌ Spend hours studying coaching methods
Our Play Series programs include parent coaching guides that tell you exactly what to watch for, how to give feedback, and how to support your child's development - no expertise required.
You're not trying to become their coach. You're helping them access quality coaching and supporting their practice.
That's enough. And it works.
Not sure if your child needs professional coaching? Read: [5 Signs Your Child Needs Running Technique Coaching →]
For a complete guide to choosing the right youth running coach in Melbourne: [Youth Running Coach Melbourne Guide →]
Just getting started? Read our complete [Running for Beginners guide for young athletes →]
Running Technique Benefits Every Sport Your Child Plays
"But my child doesn't run track. Why does running technique matter?"
This is one of the most common questions I get from parents.
Here's why:
Running Is The Foundation of Athletic Movement
Your child might identify as a footballer, basketball player, or netballer - not a "runner." But here's the reality:
Every sport requires running.
And the quality of their running technique directly impacts:
- Speed to the ball
- Ability to change direction
- Efficiency during games
- Injury risk across all sports
- Overall athletic development
How Proper Running Technique Translates to Each Sport:
⚽ Football (AFL/Soccer):
- Faster breaks to the ball
- Better endurance through 4 quarters
- Quicker recovery between sprints
- Reduced hamstring/groin injury risk
🏀 Basketball:
- Explosive first step
- Faster court coverage
- Better change of direction
- Less ankle/knee stress
🏃 Athletics:
- Obviously critical
- Direct performance improvement
- Competitive advantage
- Injury prevention under high volume
🏐 Netball:
- Court speed and positioning
- Jump and landing mechanics
- Pivot and change direction
- Ankle/knee protection
🎾 Tennis / Other Racquet Sports:
- Court movement efficiency
- Recovery between points
- Footwork foundation
- Reduced lower body stress
The bottom line: Teaching your child proper running technique improves their performance in WHATEVER sport they love.
This is why we call it "the most important and most overlooked skill in youth athletics."
Simple Practice Plan: How to Actually Learn Proper Running
Reading about technique is one thing. Actually learning it is another.
Here's a simple, parent-friendly practice structure you can use starting today:
The 20-Minute Practice Session (3x Per Week)
Minutes 0-5: Warm-Up
- Light jogging
- Dynamic stretching
- Movement preparation
- Get the body ready
Minutes 5-10: Technique Drills
- Focus on ONE technique element per session
- Use video coaching to learn the drill
- Practice slowly with good form
- Quality over quantity
Minutes 10-15: Application
- Practice the technique at higher speeds
- Short acceleration runs
- Focus on maintaining form
- Rest between repetitions
Minutes 15-18: Cool Down
- Easy jogging
- Static stretching
- Recovery focus
Minutes 18-20: Review
- Record video of today's practice
- Watch together
- Identify one improvement
- Set focus for next session
Progression Timeline
Weeks 1-2: Foundation movements, body awareness
Weeks 3-4: Basic mechanics, posture, arm action
Weeks 5-6: Foot strike, push-off, acceleration
Weeks 7-8: Integration, refinement, speed application
This is exactly the progression used in our Play Series programs - with detailed video coaching for each step, parent guides explaining what to look for, and progressive challenges to keep young athletes engaged.
The Key: Consistency Over Intensity
Your child will learn more from:
- 20 minutes, 3x per week, for 8 weeks
- With focus, patience, and proper progressions
Than from:
- 2-hour intense sessions once per week
- Random YouTube video hopping
- No structure or progression
Make it routine. Make it focused. Make it work.
5 Common Mistakes Parents Make (And How to Avoid Them)
Mistake #1: Trying to Fix Everything at Once
The problem: Overwhelming your child with too many cues.
The fix: Focus on ONE technique element per session. Master it, then move on.
Mistake #2: Comparing to Other Kids
The problem: Every child develops at different rates.
The fix: Compare your child to THEIR previous performance, not others.
### Mistake #3: Skipping the Basics
The problem: Trying to teach speed before teaching mechanics.
The fix: Foundation first. Speed comes naturally from good technique.
Mistake #4: Only Practicing When It's Easy
The problem: Technique breaks down under fatigue, which is when they need it most.
The fix: Practice when fresh AND when tired. Both matter.
Mistake #5: Expecting Immediate Results
The problem: Proper technique takes 6-12 weeks to become automatic.
The fix: Trust the process. Small improvements compound into big results.
Want to avoid these mistakes with a proven system? Our Play Series programs are designed with these principles built-in.
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The Easiest Way to Learn Proper Running: The Play Series
Structured Programs for Every Young Athlete
Play Easier (Ages 8-12) - $199
Foundation program for young athletes building technique from scratch.
Perfect for:
- Kids just starting sports
- Awkward or uncoordinated runners
- Building confidence and fundamentals
- Injury prevention from day one
Includes:
✓ 7-week structured program
✓ Video coaching for every drill
✓ Parent coaching guides
✓ Progressive challenges
✓ Community support
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Play Faster (Ages 10-16) - $299
Speed and performance development with proper technique foundation.
Perfect for:
- Competitive athletes
- Kids wanting to improve speed
- Multi-sport athletes
- Performance-focused training
Includes:
✓ Acceleration mechanics
✓ Agility training
✓ Power development
✓ Sport-specific application
✓ Parent coaching support
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Play Stronger (Ages 12-16) - $399
Injury prevention, resilience, and long-term athletic development.
Perfect for:
- Athletes with injury history
- Building durability
- Long-term development
- Advanced training
Includes:
✓ Movement pattern correction
✓ Core stability training
✓ Injury-proofing protocols
✓ Strength development
✓ Recovery strategies
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Complete Bundle - $599 (Save $298)
All three programs. Perfect for multiple children or comprehensive development.
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Melbourne Locals: In-Person Coaching
Prefer hands-on guidance? [Book a 1-on-1 assessment session →]
From $150/session | Packages available
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Free Resources to Get Started
🎁 Free Running Drills: [Download now →]
📚 Complete Guide: [Youth Running Coach Melbourne →]
🎯 Self-Assessment: [5 Signs Your Child Needs Coaching →]
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