I was ten years old the first time I ran with my dad.
He laced up every day, like clockwork, for his regular 7km. One evening, I asked if I could join. We didn’t talk much on that first run, just the sound of feet hitting pavement and the occasional breathy exchange. I made it three kilometres before I had to stop.
“That’s okay,” he said, without missing a beat. “Go at your own pace. Run the distance you can now. One day, you’ll be able to run marathons.”
It wasn’t about speed or distance. It was about showing up, side by side, and moving forward.
Fast forward 45 years. I’m now the one tying my shoes as the sun rises, heading out to run another marathon, this time with my children: Maria and Emma. After years of jogging through parks, tackling trails and sharing rainy runs where we all just wanted hot chocolate after.
And there it was—full circle. I run to stay healthy, yes, but more than that, I run as a quiet homage to the years with my father and the moments I now share with my kids.
Why Run as a Family?
In a world full of screens, packed schedules and growing disconnect between parents and kids (especially teens) running together is a simple, powerful way to bond. It’s one of the few activities that asks almost nothing of you other than time, presence and a pair of running shoes.
You don’t need to talk about feelings. You don’t need a plan or a lesson. You just move together. And in that shared motion, something happens: the walls come down. Conversations start to flow, sometimes light and silly, sometimes unexpectedly deep. Or maybe no words at all, just the steady rhythm of breath and feet and the understanding that we’re in this together.
Physical & Mental Wins
The health benefits of running are well-documented: better cardiovascular function, stronger bones, improved endurance. But what matters most, especially for kids and teens, is how it supports mental health.
Running helps reduce anxiety and stress, improves sleep and boosts mood-regulating chemicals like dopamine and serotonin. It builds confidence, not just the confidence to run farther or faster, but the deeper kind that comes from mastering your body and calming your mind.
It also builds resilience. Anyone who runs learns to push through discomfort. Kids begin to understand the value of persistence and discipline, lessons that carry into school, friendships and future challenges.
Lessons Passed Down
Running as a family teaches more than just fitness. It teaches patience, self-awareness and respect for others’ limits. My dad taught me that going at my own pace was enough. I tried to teach that to my children. Now they reflect it back to me with compassion and confidence.
And those moments, when your child recognizes your humanity, and you see your younger self in their stride, those are the moments that stay with you.
How to Get Started
1. Start slow. Don’t aim for distance or speed. Just aim to move together, even if it’s for 10 minutes.
2. Make it routine. A weekly run can become a ritual that grounds your family, even through busy seasons.
3. Let everyone lead sometimes. Give your kids a say in where and how you run. Empower them to take ownership.
4. Celebrate effort, not performance. Whether someone walks more than runs or crushes a new personal best, all of it counts.
5. Keep it light. Some runs will feel magical. Others will be a mess. Keep showing up, that’s what matters.
One Foot in Front of the Other
Running has never just been about fitness for me. It’s been about connection, first with my dad, now with my family and friends, and even with myself.
We don’t run in perfect synchrony. Sometimes one of us is faster, sometimes one is struggling. But we’re always together in the effort. That’s what sticks.
If you’ve never run with your kids, consider this your gentle push: lace up and head out. You don’t need a plan. You don’t need a pace. You just need to begin. One day, they might tell you to slow down, and when they do, you’ll know you’ve given them something that lasts far beyond the miles.
Top 5 Family-Friendly Running Spots on Vancouver Island
1. Elk/Beaver Lake Regional Park (Saanich): 10km loop with gentle terrain, wide trails and beautiful water views. Ideal for beginner runners or longer weekend jogs.
2. Galloping Goose Trail (Victoria to Sooke): A versatile, multi-use trail. Choose your own distance—perfect for building up mileage or casual run-walks with teens.
3. Rathtrevor Beach Provincial Park (Parksville): Run along the beach at low tide or take to the forested trails for a cooler, shaded route.
4. Thetis Lake Trails (View Royal): A little more challenging, with rolling terrain and scenic forest paths. Great for families looking to mix hiking and running.
5. Dallas Road Waterfront Trail (Victoria): Flat, open and right along the ocean—catch sea breeze, city views and sometimes even orcas in the distance.
