My .02--I wouldn't increase her mileage until/unless she wants to. If she doesn't want to, she's not going to go and may end up resenting you, your mother, and running (something none of us wants). The goal anyway (as I read your post) is that your sister get some activity--and she is.

As for goal setting, I always have my eyes on an upcoming race, but I know plenty of people that exercise simply because it makes them feel good. Let this be the first goal for your sister. Get her to the point where she enjoys it. She's more likely to stay with it that way.

nick

1) she's 16 but pretty out of shape, how soon should I up mileage?

Play it by ear. If she isn't interested in ramping up she might prefer biking, rollerblading or any other number of activities. So long as it's consistent it doesn't matter what the distance (to a point) or what the activity.

2) if she's not interested in anything long term - just a usual schedule that we do 5 days a week -should I see if she likes running races? She's not very competitive.

Races can be very energizing and exciting even to the back of the pack runners. IT's a very social experience.

3) How do I keep her motivated - I know some days are hard, but being a runner for over 4 years, I know how to deal with that... I don't know that I know how to teach her that... what would you suggest?

Repetition and consistency are key. She'll pick up the rest

and last for any of you

4) do you prefer setting goals (ie a 5K, 10K, marathon etc) or do you just like to have a time every day that you exercise? If it's the latter, what do you do to continue to push yourself?

I always have some sense of a range of results I am after. I try to have three goals, acceptable, good and and best case where acceptable is a goal I can almost guarantee and best case is one of those days where everything goes well, weather, diet, sleep, etc.