Introduction
Whether you’re a beginner running your first 3 miles (A3) or an experienced runner increasing workouts, 3 miles (A3) is an ideal goal to run. This is the perfect distance to challenge your endurance, increase cardiovascular strength and improve your overall health all at once. How about 3 miles? But how do you train for that?
In this guide we discuss the best strategies for training for A3 from creating a training plan, selecting the right gear, correcting your technique and recovery. Let’s dive in!
What is Running A3?
When people say they are ‘running A3’ they usually mean A3 of 3 miles, that’s barely 5K (3.1 miles). It’s a great starting distance for someone new to running or to get your speed and endurance back. Training for a 3 mile run can also prepare you for longer distances and races, and help make an impressionable base for general fitness.
Benefits of Running A3
Regular running 3 miles has lots of physical and mental benefits. Whether you’re running for fitness, stress relief, or to participate in races, here’s why running A3 should be part of your routine:
1. Cardiovascular Health improves
One of the best exercises is running for cardiovascular health. Running 3 miles regularly will strengthen your heart, improve your circulation and reduce your risk of heart disease. In addition, it helps bring down blood pressure and cholesterol levels with time.
2. Boosts Mental Health
Studies show that running reliably helps reduce stress, anxiety and depression. Running does release endorphins (also known as ‘feel good’ hormones), making you feel happy and will also spread a little healthy glow around your face, in a good way (not ‘just for Halloween’). Running A3 can make you more mentally sharp and keep you sharp through out the day.
3. Aids in Weight Management
As with any activity, you burn a significant number of calories if you run regularly. Your speed, weight and level of fitness will determine how many calories you’ll burn during a 3 mile run, anywhere from 300 to 500 calories. Running A3 combined with a healthy diet can control weight in a healthy weight.
4. Strengthens Muscles and Bones
When you run, your legs, your glutes, and your core muscles are all actually being built and toned. It also makes your bones stronger by raising bone density to prevent osteoporosis as you age.
5. Builds Endurance
March 3 miles and you will noticed you are getting better in stamina and endurance. For those longer distances and more intense workouts in the future this will be easier.
How to Train for Running A3
With all fitness levels, people can achieve training for a 3 mile run. Whether you have been running for a while or are just getting started, following a structured plan of training not only will make you more likely to run regularly, but it will also get you to your goal faster and much more efficiently. Below are some key steps to help you train for running A3:
1. Start with a Plan
It’s really important to have a training plan so you are not getting injured and keeping yourself on track. For beginners, a Couch to 5K program heads you in the direction of running for 30 minutes straight by going progressively longer and more intense over several weeks. If you’ve been running regularly already, just add interval training and tempo runs to your schedule and see your speed and endurance improve.
A typical beginner’s plan might look like this:
Week 1-2: Run 1 mile, 3 times per week.
Week 3-4: Do 3 miles, 2 times per week.
Week 5-6: You can run 2.5 miles, 3 times a week.
Week 7-8: Do this 3 times per week until you reach the full 3 mile distance.
2. Incorporate Strength Training
Running and strength training go hand in hand: they prevent injuries and make for a better runner — period. Focus on exercises that target your legs, core, and glutes, such as:
Squats
Lunges
Planks
Calf raises
Working on these areas will increase stability and help you keep good form while running which in turn will hold your risk of shin splints, knee pain, etc. down.
3. Focus on Form and Technique
If you want to prevent injury and run efficiently good running form is essential. Here are some tips to help improve your technique while running A3:
Keep your head up: Don’t look down at your feet, look forward.
Relax your shoulders: Stay away from your ears and keep them down.
Engage your core: Having a strong core will help anchor your body and keep your posture good.
Land midfoot: Don’t roll through your heels or toes, landing on your middle part of your foot instead to impact.
It won’t just help you run more efficiently – it will make your runs feel smoother and more comfortable.
4. Pace Yourself
For the 3 miles run without burning out, pacing plays a very role. If you are new to running, make a habit of running and walking. The more time you have to train your endurance, go through the intervals, running more and walking less until you can do the whole 3 miles on your feet.
If you’re more experienced runner, then focus on maintaining a consistent pace throughout your run. Track your speed and distance using a running app or fitness tracker and increase your pace gradually.
5. Hydration and Nutrition
Good hydration and nutrition is essential in your running performance. Drink plenty of water before your run to stay hydrated and if you’re feeling extra hungry, have a small snack like one of these for a boost of extra fuel. After your run, make sure to drink lots of water and a protein based meal to help rebuild your muscles.
Conclusion: Ready to Start Running A3?
Running A3 is a realistic, attainable and rewarding goal for runners of all levels. Running 3 miles whether for training purposes or just to keep on fit burns your calories, and improves your endurance, muscles and mental health. If you follow a structured training plan, use the correct gear and concentrate on recovery, you can make running A3 a regular thing and something you’ll even enjoy.
For More: Recuperbate Your Path to Ultimate Recovery and Wellness
