How to Make Your Child Run Faster
Every child can get faster. Speed is a skill, and kids learn it best through short, fast, fun games, not long runs. Here's what to look for, the games that work, how much to do and what to avoid.
The speed games Speed School in Edinburgh By Allan Smith, head coach at Edinburgh Sprint Coach: 4× British Champion, GB International and UKA Level 3 coach. Updated October 2026.The short answer
To help your child run faster, practise short sprints of 3–6 seconds with plenty of rest, through games and races. Teach one simple cue at a time, such as tall like a tree or cheek to pocket, and practise fast starts. Two short sessions a week is plenty. Long runs build stamina, not speed, and tired sprinting teaches slow sprinting, so stop while they're still fast and still smiling.
The three rules of kids' speed
Short
Sprints of 3–6 seconds. That's about 10–30m for most kids. Speed is trained fast and fresh.
Rested
30–60 seconds between sprints, more if they need it. Tired sprinting teaches slow sprinting.
Fun
Games, races and chases. Kids sprint harder chasing a friend than racing a stopwatch.
Children aren't small adults. Their attention is shorter, they learn by copying and playing, and growth spurts can make them clumsy for a few months. Compare each child only with their own personal bests: two 11-year-olds can be years apart in growth.
Four things to spot in your child's running
Watch your child run towards you and past you. These are the four things that slow most kids down, and the simple cue that fixes each:
“Cheek to pocket”
Hands swing across the tummy and the body twists. The hands should travel from cheek to pocket, straight forward and back.
“Tall like a tree”
Chin up, shoulders behind the hips. Run tall, with the head up and the hips high.
“Quick, quiet feet”
Long, thumping steps that land on the heel. Quick, light steps on the balls of the feet are faster.
“Eyes on the finish”
The head turns to check on others, and the body follows. Eyes fixed on the finish line.
Fast starts: where most races are won
Most races and playground chases are won in the first few steps. Teach a simple ready, set, go:
- Ready: stand tall behind the line, strongest foot a small step in front.
- Set: bend the knees, lean forward, opposite arm forward.
- Go! Push the ground away. Low and powerful for the first steps.
A brilliant first drill is the falling-tree start: stand tall, lean forward like a falling tree, then sprint before you fall. It teaches the lean and the push with no thinking at all. Shout “Timber!” as they lean.
Six speed games to play at home or in the park
Games make kids sprint, react and dodge without noticing they're training. Play two or three in a session:
Shark and fish
The fish cross the sea when the shark calls. Tagged fish become seaweed and help tag. In the garden: you're the shark, and they score a point for every safe crossing.
Rob the nest
Teams sprint to the middle, grab one beanbag or ball and race it home. The most in the nest wins.
Tails tag
Everyone tucks a strip of cloth in their waistband. Grab tails, protect yours.
Red light, green light
Sprint on green, freeze on red. It trains fast starts, braking and balance.
Reaction races
Race from different start positions: lying down, kneeling, facing backwards. Go on a clap.
Chase the rabbit
The rabbit starts a few metres ahead. Can the chaser catch them before the finish?
How much should kids practise?
Two short sessions a week is plenty for most children, alongside their normal sport and play. A good session for ages 8–13 lasts 30–45 minutes:
- Warm-up game (about 8 minutes): gets everyone moving and smiling.
- Animal moves and skill drills (about 10 minutes): bear crawls, frog jumps, marching and skipping build strength and coordination.
- Speed games and races (about 15–20 minutes): short sprints with plenty of rest.
- Cool-down (a few minutes): an easy walk and a chat about what went well.
Common mistakes parents make
“Long runs make kids fast.”
Speed comes from short, fast efforts with rest. Long runs build stamina, which is a different thing.
“Fast kids are born, not made.”
Every child can get faster. Starting, running form, coordination and confidence all improve with practice.
“They need gym weights.”
Running, jumping, crawling and climbing build plenty of strength at this age.
“More is better.”
Tired sprinting teaches slow sprinting. Stop while they're still fast and still smiling.
Growth spurts: bones grow first and muscles catch up, so kids can look clumsy for a few months and may get aches around the knees or heels. Keep it fun, cut back on jumping, and see a physio or GP if pain lasts or makes them limp.
Speed for Kids: 12 ready-made sessions
Everything on this page, planned for you: twelve sessions of games and drills over six weeks, a speed passport to track progress, and every game drawn so you can set it up in minutes.
Speed for Kids
Speed games and drills · ages 8–13
- 12 ready-made sessions of games that make kids sprint, react and dodge.
- Running tall, quick feet and fast starts, taught through play.
- Speed passport: four fun challenges to track progress.
- Animal moves and balance for strong, coordinated bodies.
- For one child or a group: at home, in the park or at training.
Read it on your phone or print it. Written by Allan Smith: UKA Level 3 coach, 4× British Champion and GB International.
Speed School: our weekly class for ages 8–15
Fun, coached speed sessions every Monday evening, with games, starts and sprint technique.
Every Monday 6–7pm: Peffermill (Oct–Mar) and The Meadows (Apr–Sep). £15 a session or £40 a month.
Frequently asked questions
At what age can children start speed training?
Children can start learning to run fast as soon as they can play chasing games. From about 6–7, simple speed games and races are ideal. Structured sessions like Speed for Kids suit ages 8–13.
How can I make my child run faster?
Practise short sprints of 3–6 seconds with plenty of rest, mostly through games and races. Teach one cue at a time, practise fast starts, and keep it fun. Two short sessions a week is plenty.
Is running technique important for kids?
Yes, but keep it simple: one cue at a time, such as running tall or cheek-to-pocket arms, then let them play. Praise it when you see it.
Should kids do long runs to get faster?
No. Long runs build stamina, not speed. Speed comes from short, fast efforts with full rest.
Can kids do strength training?
Bodyweight strength through animal moves, jumping and climbing is ideal at this age and helps them run faster and stay safe.
My child is slower than their friends. Will they catch up?
Often. Children grow at very different rates, and late developers frequently catch up. Compare your child only with their own personal bests.
How often should kids do speed training?
About twice a week, 30–45 minutes, alongside their normal sport and play.
What is a good sprint time for my child?
See our sprint time standards by age for 10m–40m benchmarks for boys and girls aged 8–18.
Is there a speed program I can do with my child at home?
Yes. Speed for Kids has 12 ready-made sessions of games and drills for ages 8–13, with a speed passport to track progress, for £19.
Related guides
Make speed fun
Twelve ready-made sessions of games and drills that make kids faster without feeling like training. In Edinburgh? Come along to Speed School.
Get Speed for Kids · £19 Speed School