How to work up to a 3 mile run?

Question

I am a 16 year old active girl. I play soccer & tennis. My tennis season just got over and we did not do a lot of running because you dont need to for tennis, but now I am out of shape. Soccer starts over the summer and I want to be able to run 3 miles easily. What is a good program to follow for each day. For example should I start off with a half a mile for a couple of days and work up to a mile and so on? THANKS!=]

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

jog 1/2 everyother day and when u feel comfortable increase by 1/2 mile and so on until you can easily do 3 miles.

Answer 3

i would start running a little bit, then increase when you get faster. and then you should be ready to run how ever long you need or want to. (: