How Many Miles Should I Run a Week, According to Science?

When you start running, you’re focused on showing up. A mile a day, maybe two, nothing too crazy. But as you get more experienced, you start wondering: how many miles should I run a week? What’s the optimal amount of mileage that will help me reach my goals without risking injury or burnout?

Mileage refers to the total number of miles you run in a given period, typically in a week. It’s one of the key factors for improving your running performance and reaching your goals.

However, there’s no one-size-fits-all answer when it comes to how many miles you should run per week. Factors such as age, fitness level, and training goals all play roles in determining the ideal mileage for each individual.

Here’s what the science says about how many miles you should run a week, based on different factors.

How Many Miles Do You Have to Run for it to Be Effective?

There’s no set number of miles that is considered “effective” for everyone. Running is an effective exercise for many purposes, as long as you commit to it consistently.

For general health and fitness, the American Heart Association recommends at least 30 minutes of moderate-intensity exercise five days a week, or 25 minutes of vigorous exercise three days a week (1). This can be achieved through running or other forms of cardiovascular activity.

If your goal is weight loss and your only form of exercise is running, you may need to run more than the recommended guidelines depending on your current body mass index (BMI). According to research, individuals with higher BMIs may need to increase their daily mileage to see significant weight loss results from running (2).

Some benefits of running frequently, regardless of mileage, include:

• Improved cardiovascular health: When you run, you strengthen your heart and improve its ability to pump blood throughout your body (3).
• Better mental health: Running has been shown to reduce stress, anxiety, and symptoms of depression. It can also boost self-esteem and improve overall mood (4).
• Increased bone density: The repetitive impact of running helps stimulate bone growth and increase bone density, which reduces the risk of osteoporosis (4).
• Improved sleep quality: Regular exercise, including running, can help regulate your circadian rhythm and lead to better sleep at night (6).
• Stronger immune system: Studies have shown that frequent runners have a lower risk of getting infections and illnesses due to their stronger immune systems (7).
• Enhanced cognitive function: Running has been linked to improved memory, concentration, and overall brain health (8).

As you can see, even running a few miles a week can have significant benefits for your overall health and well-being.

In our previous blog, Is Walking or Running Better for Weight Loss? we compared walking and running and their benefits for weight loss.

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How Many Miles Is it Healthy to Run a Week?

The Association of Road Running Statisticians conducted a survey in 2011 that found the average weekly distance for recreational runners to be 14.3 miles, while competitive runners averaged 9.6 miles per day (9).

However, according to experts, there’s no specific mileage range considered “healthy”; while there’s an upper limit to the amount of running your body can handle, there’s no lower limit to the amount of exercise that’s beneficial.

When it comes to determining the recommended optimal running mileage for different running and fitness goals, it’s important to tailor your approach based on your goals. Here’s a breakdown of optimal running mileage suggestions for various goals:

• General Fitness

For individuals who are aiming to maintain general fitness and improve their overall health, a weekly running mileage of 15-25 miles is often sufficient. This can be spread out over several days with a mix of easy runs and cross-training activities. Even doing something such as a walk/run can be great to get those miles in. This is when you run for a portion and then walk for a portion. You then alternate between the two until you reach your desired total miles for the workout session. 

• Weight Loss

If weight loss is your primary goal, gradually increasing your running mileage to around 20-30 miles per week can be beneficial. Combine this with a balanced diet for optimal results.

• Endurance Building

To enhance endurance and prepare for long-distance races such as half marathons or marathons, you should consider a weekly mileage range of 30-50 miles. Include long runs and tempo workouts to build stamina.

• Speed Improvement

Individuals who are looking to boost their speed and running performance should focus on quality over quantity. Aim for a weekly mileage of 20-40 miles with interval training, hill repeats, and tempo runs.

• Ultra-Distance Events

For ultra-runners who are training for events longer than a marathon, weekly mileage can range from 50-100 miles or more. Gradually build up mileage while incorporating back-to-back long runs and endurance workouts.

• Recovery and Injury Prevention

It’s essential to include recovery runs, recovery workouts, and rest days in your training plan to prevent injury and promote recovery (10). Even during high-mileage weeks, you should prioritize quality rest and recovery practices.

• Personalization

Remember that these are general guidelines, and the optimal running mileage varies for every individual based on factors such as fitness level, age, injury history, and time availability. Listen to your body and adjust your mileage accordingly.

By aligning your running mileage with specific goals and adapting it based on individual needs, you can optimize your training, enhance your performance, and progress steadily toward achieving your desired outcomes in the realm of running and fitness.

Read more: Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?

Is it OK to Run Every Day?

It’s not advisable to run every day, particularly for beginners or those who are recovering from injuries. Your body needs time to rest and recover between runs to prevent overuse injuries and burnout.

Experts recommend incorporating at least one rest day per week into your training plan. On these days, you can opt for low-impact activities such as walking, cycling, or yoga to maintain fitness levels while giving your body a break from high-intensity running (11).

For more experienced runners, it may be safe to run 5-6 times a week with proper recovery practices in place. This includes adequate hydration, nutrition, and sleep, together with stretching and foam rolling to prevent muscle soreness and tightness.

It’s also important to listen to your body and adjust your training plan accordingly. If you feel excessively fatigued or experience any pain or discomfort, take a rest day or decrease your mileage for the week.

How Many Days a Week Should I Go Running?

Experts recommend incorporating a mix of running and cross-training activities to optimize your overall fitness and prevent overuse injuries (12). Here’s a breakdown of weekly suggestions:

• 2-3 days: include longer runs at an easy pace to build endurance.
• 1-2 days: incorporate speed workouts, such as intervals or tempo runs, to improve speed and performance.
• 1 day: focus on active recovery through low-intensity activities like walking, cycling, or yoga.

By following these guidelines, you can ensure you’re giving your body the necessary rest and variety in training for optimal results. However, remember to personalize your plan based on your individual needs and listen to your body for any warning signs of excessive fatigue or injury.

Signs that you may be overtraining include:

• Persistent muscle soreness or tightness
• Difficulty sleeping
• Decreased performance and endurance
• Changes in mood, irritability, or lack of motivation.
•  Injuries that don’t heal properly
•  Abnormal heart rate or fatigue levels

If you experience any of these symptoms, it’s essential to take a break from running and focus on recovery before you resume your training. The last thing you want is for an injury to sideline you for weeks or even months as this could set you back even further. 

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Finding Your Balance

A balanced routine is more effective than focusing solely on running.

To run for any purpose (whether you’re a competitive athlete or are simply looking to improve your overall health), you need a robust foundation of strength and stability. Contrary to popular belief, running every day isn’t the most effective way to improve your running abilities and achieve your goals.

Here’s what happens if you run too much:

• Increased risk of injury: Running places repetitive stress on your joints and muscles, particularly if it’s done without proper rest and recovery. Over time, this can lead to overuse injuries such as stress fractures, tendonitis, or runner’s knee.
• Plateau in progress: Performing the same activity every day repeatedly will eventually lead to a plateau in performance. Incorporating other forms of exercise will help prevent boredom and stimulate different muscle groups for improved overall fitness.
• Mental burnout: It’s easy to become burned out from doing the same thing every day. Incorporating variety into your training, such as cross-training or rest days, can help keep you mentally engaged and motivated.

Finding a balance between running and other forms of exercise is the key to achieving your desired outcomes while also maintaining overall health and wellness.

Research suggests the following strategies for incorporating variety and balance into your routine:

Cross-Training as a Runner

Cross-training, which is also known as “recreational running”, involves incorporating other forms of activity into your weekly routine to complement and enhance your running performance (12).

Popular cross-training activities for runners include:

• Cycling: Low-impact exercise that helps improve cardiovascular endurance and leg strength.
• Swimming: A full-body workout that can help improve flexibility and strengthen core muscles.
• Strength Training: Incorporating exercises such as squats, lunges, and planks can help build overall body strength and stability, which translates into improved running performance.
• Power Development and Plyometric Training: These types of training can help you become an even better runner. Doing exercises such as box jumps, medicine ball slams, and ladder drills can help you develop more power and make you more agile. This can be incredibly beneficial when playing sports and can even reduce your likelihood of injury. If you increase your power, you can run more efficiently. If you increase your plyometric capabilities, you could become more agile, which can help you avoid things on the ground while running.

The reason cross-training is so beneficial for runners is that it allows you to work different muscle groups while giving others a break. By incorporating other activities into your routine, you can prevent overuse injuries and improve your overall fitness levels.

Find out how to incorporate Running In Place Exercise into your active rest days.

Rest and Recovery

Rest and recovery are essential aspects of any training plan. Proper rest days help your body recover, repair muscle tissue, and prevent fatigue and injury (11).

Some tips for effective rest and recovery include:

• Hydrate adequately to replace fluids lost during exercise.
• Refuel with a balanced diet that includes enough carbohydrates, protein, and healthy fats to support muscle recovery.
• Stretching and foam rolling can help relieve muscle soreness and tightness.
• Prioritize sleep to allow your body to heal and recharge properly.

Finding the balance between running, cross-training, rest, and recovery is essential for maintaining optimal physical and mental health as a runner. By listening to your body, incorporating variety into your routine, and giving yourself adequate rest days, you can train effectively while avoiding overuse injuries and burnout.

Read more: Beach Running Workout 101: A Comprehensive Guide to Sand Training

FAQs

• What is a good distance to run to lose weight?

A good distance to run to help with weight loss is around 3 to 5 kilometers (approximately 1.9 to 3.1 miles) (2). Running this distance can be effective for burning calories and promoting weight loss when it’s done consistently. If you prefer to measure your run by time rather than distance, aiming for 20 to 25 minutes of running can also be beneficial.

Find more information in our Running 3 Miles: Calories Burned article.

That being said, weight loss also depends on factors such as your diet and overall lifestyle. Running alone may not be enough to achieve significant weight loss results, but it can certainly be a helpful component of a healthy weight loss plan.

Furthermore, your individual body and fitness level may differ from those of others, so it’s essential to listen to your body and gradually work your way up to longer distances and times.

• Is it OK to run every day?

Running every day is okay for some people, but it’s not necessary or recommended for everyone. As previously discussed, incorporating variety into your training routine can help prevent injuries and improve overall fitness levels. In addition, rest days are essential for proper recovery and avoiding burnout (11).

If you’re new to running, it’s important to allow your body time to adapt and recover properly. Starting with 2-3 days of running per week and gradually increasing from there is a good approach. Listen to your body and take extra rest days if needed.

• How fast does cardio improve?

Cardiovascular improvements in terms of endurance and efficiency can start to show in as little as two weeks of consistent cardio training. However, the rate at which you see improvements may vary based on individual factors such as current fitness level, age, and genetics.

For example, someone who is new to running may see faster improvements than a seasoned runner. Similarly, someone in their early twenties may experience faster improvements than someone in their fifties.

Regardless of these factors, consistent and gradual training will lead to an overall improvement in cardiovascular fitness over time (3).

• Does running burn belly fat?

Running contributes to fat loss by burning calories, which can lead to a reduction in overall body fat. However, it’s not possible to target specific areas of the body for fat loss. 

Running will not solely burn belly fat on its own and overall weight loss and a healthy diet are also required. Combining running with strength training and a balanced diet is the most effective way to achieve overall fat loss and improve muscle definition.

The Bottom Line

There’s no one magic number regarding how many miles you should run in a week. It’s important to consider individual factors such as age, fitness level, and goals when determining the optimal mileage for yourself. 

Remember to start slow, listen to your body, and always prioritize injury prevention in your training plan. As long as you’re consistent with your running routine, even a few miles per week can lead to significant health benefits.