Teenagers who run several times a week benefit in a number of ways.
Teenage girls often fill their spare time with homework, activities with friends and a part-time job, making it difficult for your daughter to get regular exercise. Although strongly pushing her toward exercise might not be effective, providing positive encouragement about the benefits of activities such as running can help your teenager take positive steps toward a healthier body. Although even a small amount of running can be helpful, your teen should aim for an hour of exercise per day.
Three or More Times a Week
According to the Centers for Disease Control and Prevention, children and adolescents should perform at least an hour of exercise on a daily basis. The CDC stresses that cardiovascular exercises should comprise the bulk of this daily guideline. While your daughter should exercise daily, she doesn't necessarily have to run 60 minutes a day. The CDC categorizes running as a vigorous activity and recommends vigorous activities three times a week.
Running Isn't the Only Choice
Technically, a teenage girl could run 60 minutes per day and reap the numerous fitness rewards of the activity. But running is a high-impact exercise, and overtraining can lead to your daughter experiencing pain in her joints and muscles, even if she's athletic. If your daughter isn't active, she'll likely be unable to run for such a duration. In this event, she can run for short intervals or perform other cardiovascular exercises, such as brisk walking.
Amount Differs Per Person
Countless people of all ages use running, which has a high calorie burn, as an exercise to help them lose weight. If your daughter wishes to shed a few pounds, running can help her meet this goal. If she has a healthy weight, however, too much running can result in unhealthy weight loss. Or, she may increase her calorie intake to offset the calories she burns while running, which isn't necessarily healthy. Take an active role in your teenager's health by speaking to her doctor to ensure her diet and exercise regimen are healthy.
Avoid the Risk of Overtraining
Running regularly can lead to significant health benefits for your teenage daughter, but she must avoid the risk of overtraining. Your daughter should initially stick to the CDC's guideline of three times per week. She can gradually increase her runs as desired, but should avoid exceeding five runs per week. Each teen has her own limit of how much exercise is excessive. For example, a teen who plays competitive sports can likely run more frequently without injury than a sedentary teen. If your teenager experiences symptoms such as excessive fatigue, trouble maintaining her pace or ongoing aches, she's likely overtraining and should cut back on her running.