However, the health benefits of exercise seemed to diminish among people who ran more than 20 miles a week, more than six days a week, or faster than eight miles an hour. Less is not more. However, figuring out weekly volume is easier said than done. Learn more about how far you should run, how often to run, and how running helps your health. Remember, volume comes with diminishing returns and is highly individual, so be careful not to run too much for you. To get started with a 10K training program, you should at least have a total weekly mileage base of roughly 10 to 12 miles—with your longest run at about 5 miles—for at least a month. I was running 20 to 30 mostly hard miles per week (along with some biking), thinking I was doing things right. You have entered an incorrect email address!

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People complicate it, but running is like almost every other activity. We use cookies to give you the best experience on our website. that just six miles per week yields all the health benefits of running!

The guidelines shared below will help you determine how many miles you should run every week. For a marathon, shoot for 25 to 30 miles per week as a minimum. Running or jogging has so many benefits for your body and your overall wellness. These cookies are used to provide an enhanced experience for website visitors, and to collect analytics data. But in all cases, the common denominator of expertise is time invested. Half-marathon: 25 miles per week (over at least 3 runs) Marathon: 30 miles per week (over at least 4 runs) 50 miles: 40 miles per week (over at least 4 runs) 100 miles: 40 miles per week (over at least 4 runs) Longer races require more volume, and more volume requires more runs per week; concentrating too much mileage in too few runs increases injury risk. Great article as usual, David.

Our editorial and design team—and all of our contributors—are trail runners just like you who love the sport and want to share all the great things it has to offer. In general terms, this data can be divided into three categories: These mileage totals give you the volume needed to be sure your legs are prepared for racing the distance, with enough training to do the necessary long runs and avoid the race-day trauma that results from running on unprepared legs.

You get to know your body better, and you learn to enjoy each phase of your run. You might do Monday-Wednesday-Friday or Tuesday-Thursday-Saturday, or whatever works for your schedule. • Information that you provide to us directly. ), 5K: 10 miles per week (over at least 2 runs), 10K: 15 miles per week (over at least 3 runs), Half-marathon: 25 miles per week (over at least 3 runs), Marathon: 30 miles per week (over at least 4 runs), 50 miles: 40 miles per week (over at least 4 runs), 100 miles: 40 miles per week (over at least 4 runs). Just like a newbie, you’ll want to make sure not to push your body beyond its comfort level.

What makes running different than activities like the piano is that doing it too much or too hard will result in injury. :), If you really want to slim down your legs, we have created our 3 Steps to Lean Legs Program that will help you get lean and toned legs without bulking! But i would like to ask for your opinion and share personal info, could you drop me an email? It wasn’t the melodramatic prose or poignant narrative that struck me—it was the mileage. That way, you make sure to reach peak performance during the race. Check my in-depth post about the walk-run method here. A less accurate but clearer way to picture it is in optimal miles per week, assuming non-technical terrain and a consistently durable runner: 5K to 10K: 50-70 miles per week (women), 70-90 (men), Half-marathon to 50K: 60-90 (women), 70-110 (men), 50 to 100 miles: 60-110 (women), 80-120 (men). Shoot for three to four miles at an easy pace. But how far should you run in order to reap the health and fitness benefits? No matter what, always be extremely attentive to injury. I love the tips you give…you are personally my favorite trainer… I have a lot of calves and thigh fat…will jogging make my calves smaller?

Follow David’s daily training on Strava here, and follow him on Twitter here. Then, I found a dog-eared copy of the cult-classic novel Once a Runner, and everything changed. If you run the same route the same way every day, your knees, feet, and hips will start to roll with that angle. Did you know that most streets have a camber or slope?

Copyright (c) 2020 Rachael Attard. People take up running for different reasons: to lose weight, to lower stress, to stay in shape, to improve athletic performance, you name it. Share your tips in the comments! The Trial of Miles; Miles of Trials.”.

Just because you can’t reach these numbers doesn’t mean you won’t be amazing at trail running. So you don’t need to give it up if you do my program ☺. If you overstress a joint, tendon, or muscle, this is an indication of overtraining.

When you run many miles every day, you can cause unintentional damage to your heart muscle over time. As you get stronger and fitter, increase it to 10. The 10K—or 6.2 miles—is a very popular distance among beginner runners, especially those who have finished the 5K race. Remember, never increase mileage by more than 10 percent in a week (and 3 to 5 percent if you’ve never run higher mileage before). I’m glad to read that you mentioned 40 mile weeks as sufficient for finishing. Her mission is to empower women and help them stay in shape in a healthy and balanced way. It took me two years to go from 20 to 30 miles per week to 90 miles per week. Your lungs get stronger, your muscles become more toned, and your stamina improves. Once a Runner tells the fictional story of Quenton Cassidy, who goes to the woods, trains his butt off and ends up winning an Olympic medal. Want to be a great surgeon? But we can’t do it without you. Mos 10K training plans for beginners preach running 15 miles per week—over at least three runs. More mileage = more creek jumping. April 5th, 2016. So, on three different days of the week, running is your primary workout (don’t combine it with strength training). You can check out the Lean Legs program here.

:). What’s your perfect running distance or time?

Musicians deal with a whole lot of injuries, the movements they deal with and the amount of practice needed is so unnatural that it’s uncommon to find people who have not injured themselves playing. Share your tips in the comments! Thank you so much!!

Thanks for the article.

This site uses Akismet to reduce spam. At this level, 100 miles requires the same volume as 50 miles, because in those races, you will be stepping into the deep, dark abyss of the unknown no matter what. Necessary cookies for the website to function. The consistent force of pounding the pavement, If you want to run more frequently than three times a week, be sure that you have, Switch up your route, run on a different surface— do whatever you need to vary the experience and, What’s your perfect running distance or time? Its so hard for me to lose weight. Longer races call for more mileage, and more mileage requires more time on feet per week, focusing too much mileage in too few runs boost your injury risk. I’ve written about how to stay healthy before. David Roche is a two-time USATF trail national champion, the 2014 U.S. Sub-Ultra Trail Runner of the Year and a member of Nike Trail Elite and Team Clif Bar.

Hi lovely,

The consistent force of pounding the pavement affects your legs and feet, putting stress on tendons, muscles, and cartilage. How do you find the balance between just enough and too much? Your email address will not be published.

Plan for the long term, methodically increase volume and do smart workouts once or twice a week after you have a solid running base. • Information that is automatically sent to us by your computer’s internet browser when you visit our website. Focus on running 2-3 miles— or around 30 minutes— each time you go for a run.

I ran an occasional 4 mile run on Sundays. All the other ones worked for me. David Roche However, the guidelines shared here should get you started on the right foot. Photo by David Roche, As Cassidy said, “The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. That’s because your body isn’t getting the rest and support that it needs between runs, and your immune system is suffering because of it.

The study shows that running more than six miles a week doesn’t give you any extra health benefits; so unless you’re training for a race or marathon, maintain a regular, reachable goal. Running daily takes a toll on your knees and other joints as well! The important thing is to stay consistent and maintain that free block of time in your schedule for your morning, afternoon, or evening run. If that seems like too much from the get-go, don’t worry.

Give it the time it needs to heal so the injury doesn’t turn into a chronic issue. The sweet spot appears to be five to 19 miles per week at a pace of six to seven miles per hour, spread throughout three or four sessions per week.

Want to be a good pianist? But I haven’t confronted the other piece: How much running should you be doing? Performance is a tricky, deceiving monster. The lower end is for injury-prone or time-crunched runners, especially those who have not run high mileage previously. Basically every activity involving repetitive movements of any kind can. And watch out for those overuse injuries! Something to do with the new site design? I don’t want my calf to increase in size because I also have a slight of muscle from my calves that I gain from sprinting in track. If you already have a running background –returning to running after a long layoff, for instance—or are in pretty good shape, then feel free to be more aggressive with your first few sessions. Thanks a lot for your support! As i aged i guess my metobolisme went down, so i have been battling to lose weight for almost a year. Is jogging a good option to lose the fats around my calves without gaining muscle? Lou. :) I usually only ran three times per week all on hilly trails. You guessed it— running burns TONS of calories. Studies show that just six miles per week yields all the health benefits of running! Learn how your comment data is processed. PS I actually love running and my program does include some running (not too much of course!). This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. This formulation is overly simple—you should work up to this volume slowly over time, building a base then adding workouts and modifying total volume based on periodization principles (more on this in our March 2016 issue and its training special). Walking Vs. Running – Which one Is Better For Weight Loss.

Your subscription to our print magazine or donation will help us continue down a path that is uncompromised, and keep the website free for trail runners like you. How do you find the balance between just enough and too much?

Thank you for your message! Half-marathon to 50K: 7 to 15 hours per week. Plus, your blood sugar may stabilize as well.