Every month of the year, there is at least one 5K run in the greater Nashville metropolitan area (as there is in any moderate to large city). Take a look. These events are a great opportunity to get the collective family butt up and moving.
In the interest of full disclosure, I hate running. I also hate exercise but I especially hate running. Luckily for you, my personal antipathy toward things that are healthy, productive and good for you and your kids doesn’t stop me from recommending them. After all, if parenting recommendations were based only on what therapists actually did themselves, let’s just say there would be a lot more dysfunctional families out there and leave it at that.
Why Run a 5K?
The main reason is exercise is good for you. Obviously. 5K runs are one opportunity for the whole family to get some exercise. But here are some specific reasons running a 5K is worth considering.
Something for the whole family. It is only three miles. You don’t have to run. There are walkers, joggers, run/walkers and out right runners. If you haven’t gone to one of these events you might not know about the range of people that participate. There are families with kids of all ages. There are parents with babies strapped to their chest, pushing strollers, walking with their toddlers as well as with the whole age range of kids. There are people who look like they are out for a morning walk. There are people who are obese (as well as those who hardly have any meat on their bones). There are decrepit old people (as well as ones that can leave you in their dust). Once there was a woman who completed a 5K using a walker. You won’t stand out no matter what your condition or speed.
Challenge the family. A 5K is something you can do as a family. Just the idea of completing it, even if you don’t run, can be invigorating. Competitiveness can be a motivator. Who is going to finish first? Who is going to beat who? This may be healthy way to channel that sibling (or parent/child) rivalry.
Help a charity. Many 5K runs have a theme and a supporting charitable organization that benefit from the registration fee and the publicity. It is a healthy way for the family to contribute to a worthy cause.
Kick-start a family exercise program. Everyone in the family should get regular exercise. Whether you walk or run a 5K it is a good idea to break your body in before the run. This can be the incentive to make sure everyone has had a current physical exam; especially you. Someone having a heart attack or breaking a hip is not the preferred way to make this a memorable event. Two months before the run, take the family out for a walk to see how close to 3 miles you can get before people start to drop out. If some family members are going to run the 5K, then a training schedule is a necessity. Here is an example of how to prepare.
No pressure. You don’t have to make it a race. You don’t even have to finish it. You and your family can take it at your pace and see what happens.
Social pressure. On the other hand, being around people who are so energized and happy to be out exercising can be a motivator. To see people who are facing the personal challenge of completing this event due to health or medical conditions is inspiring (and can be subtly shaming for what you take for granted).
Carnival atmosphere (including clowns)
Many of these events have free, sponsored food and themes. People are all charged up before the event. You can feel the energy. Everyone is really friendly and supportive. There are often themes that give you the excuse to dress up. 
(But, obviously, only the most mentally deranged of people would go that far.) 
Free stuff. You will always get a t-shirt to commemorate your accomplishment. The more popular runs can have other kinds of swag you get like water bottles, tote bags, etc.
Real sense of accomplishment. Completing a 5K is a real achievement. No one can fail because the only requirement is showing up and seeing how far you make it at your own pace. Everyone crosses the finish line (even if you had to cut off part of the run).
Guilt free eating after the event. You MUST carb up after a race. It is like a biological law or something. Planning the after race meal can be the most motivational aspect of the whole adventure (at least it is for me).
Something to legitimately complain about. Finally, you will have put your kids through something actually unfair, unnecessary and requiring actual, sustained physical exertion. This will allow you to finally, actually sympathize with their pain and suffering (even though it still won’t change your mind).
Spring board to even greater challenges. 5K runs may become the first step toward more serious exercise-for-fun activities. If the family (or a family member) takes to running, there are even more challenging events like 1/2 marathons (13 miles), marathons (26 miles), triathlons (swim, bike, run) and ultra marathons (for CRAZY people!). There are also an increasing number of obstacle course runs that can be really fun. Some just involve getting muddy while others include leaping fire pits, crawling under barbed wire, running through mildly electrically charged hanging wires and hauling human manikins to safety.
Go on. Sign everyone up for a 5K. See what happens.
