Run how many miles per week

Alternatively, you can also pre-measure distances with your car or a marked trail. Start out with a quick warm up and figure out how many minutes you can run at a comfortable pace. Run that many minutes at the same pace four to five times, with a one to two-minute break in between. Or, you can infuse your training plan with cross-training.

Consider activities such as cardo elliptical running, strength training , yoga, swimming, or pilates to give your legs a break from the impact on the road or trail. Every runner has different reasons and goals for their running, which impacts how many miles you should run in any given week.

However, those miles will contain lots of faster-paced runs like tempo runs, interval training, and hill repeats. Finally, there is no shortage of training programs out there to guide you along the way and prevent overtraining. Therefore, rather than thinking in terms of how many miles you can or should run, focus instead on finding the optimal number of miles you can run.

If you notice an increase in fatigue, workouts not going as well, or the onset of injuries, bring the mileage back down. If you feel just as healthy running more mileage, evaluate the impact it has on your race times and overall happiness.

If you enjoy the extra mileage and your race performances respond favorably, try kicking it up another notch and repeat the process. Healthy, continuous training beats a few weeks of high mileage followed by injury and burnout every time.

There is no magic number. Find what works optimally for you — healthy, happy and improving — and keep it there. There is no right or wrong answer. But, you can use your knowledge of your personal preferences and training history to make the best decision for your training. This can make it easier to increase your miles per week since each individual day is less mileage. This can sometimes facilitate better recovery since with less mileage on easy days, you fatigue your muscles less while increasing the number of times you deliver oxygen-rich blood to working muscles.

If you have a tight schedule or enjoy activities outside running, this can make training feel like a burden and lead to burnout. You could also add in other forms of exercise through cross training. We learned a lot about this in our interview with PT, Jeremy Stoker. By Jason Fitzgerald For Active. Have a question about running? Share this article. A Goodbye From Cool Running! Are you sure you want to delete this family member? Find activities close to home.

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Related: How to make running a habit! Running might be great exercise, but so is a brisk walk, so alternate your runs with walks to get maximum benefit. It all depends, once again, on your goals. Are you looking to beat others in a race, or lose weight over time? Ultimately, the best way to train as a runner is to mix both speed training and endurance training, but some will always prefer one style of running over the other.

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