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.
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:
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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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:
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.
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.
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.
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.
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.
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.
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?
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.
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:
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:
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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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:
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, 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:
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 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:
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
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. 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. 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). 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.FAQs
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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.
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