Running is one of the most straightforward and accessible forms of exercise, attracting everyone from casual joggers to seasoned marathoners. A question that many runners, regardless of their experience level, often ask is: “How much should I run each week?” The answer is not so simple—it depends on several factors like your personal fitness level, running experience, and goals. In this post, we’ll explore how much running mileage really matters and what might be the right amount for you.
The Myth of “Ideal” Mileage
There’s a common belief in the running world that more mileage equals better performance. This is partly based on the training routines of elite athletes, who often log high weekly mileage. However, this approach doesn’t work for everyone, especially for recreational runners. In fact, focusing solely on mileage can be counterproductive and even harmful.
A study by Gordon et al. (2017) examined recreational marathon runners and their training habits. It found significant differences between faster runners (those who complete a marathon in under three hours) and slower runners (who take more than four and a half hours to finish). Interestingly, it wasn’t just the weekly distance that made a difference in performance—it was how frequently runners trained and the intensity of their sessions. For many runners, quality of training often outweighs quantity.
Understanding Your Individual Needs
So, how should you determine your running mileage? It all comes down to your goals and current fitness level.
- Beginners should aim to gradually build mileage without pushing too hard. At this stage, the focus should be on consistency and avoiding injury, rather than striving for high mileage. A steady and gradual increase in distance will yield great results over time.
- More experienced runners may choose to increase their mileage, but they should also incorporate other types of training such as speed work, hill running, or intervals to target specific performance areas. This helps to break through plateaus and improve race times.
Training for Elite Athletes
Looking at elite athletes, we see that their training is highly tailored to their physiological needs and the specific demands of their races. Elite runners often log between 120-160 kilometers a week, broken down into different workouts aimed at improving various aspects of their performance, including aerobic capacity, lactate threshold, and running efficiency.
However, it’s important to note that these high-mileage routines are the result of years of gradual adaptation and consistency. Trying to jump into such mileage without adequate preparation can quickly lead to injury and burnout.
The Right Amount for Recreational Runners
For most recreational runners, the “minimal effective dose” of running to see noticeable improvements can be surprisingly low. Many runners can experience significant benefits, such as improved cardiovascular health and moderate weight loss, with just 20-30 kilometers a week. This volume is also enough to build a solid foundation for more intensive training later on.
On the other hand, the “maximum effective dose”—the point at which additional mileage no longer provides benefits and may even cause harm—varies from person to person. For some, 50 kilometers per week might be sufficient, while others can handle over 100 kilometers without any negative effects. The key is to listen to your body and watch out for signs of overtraining, such as constant fatigue, decreased performance, or a loss of motivation.
Finding the Right Mileage for You
At the end of the day, the ideal running mileage is highly personal. It’s less about hitting a specific weekly distance and more about how your body responds to training. A study by Gordon et al. (2017) found that the frequency and intensity of your runs are often more important than the total mileage. This means that paying attention to how your body feels after each run, and adjusting your training plan accordingly, is crucial.
Instead of focusing solely on the number of kilometers you run, consider how you feel and how well you recover between sessions. With the right balance of mileage, rest, and nutrition, you can work toward your fitness goals in a way that’s sustainable and enjoyable.
