Please note that Hearst Magazines and Yahoo may earn compensation from some products recommended in this article. There is a sense of accomplishment when you finish a run and see the miles on your tracker. But how do you determine how many miles to run in the first place? The calculation involves more than just your motivation for running, such as whether you are running for heart health or training for a race. Experts suggest that the primary factor to consider is time rather than distance. Laura A. Richardson, PhD, a professor of applied exercise science at the University of Michigan, explains that running is primarily a cardio and endurance activity, and the benefits to your heart come from the time spent running, not the distance covered.
Even if two people run at the same intensity level, their paces may vary based on factors like fitness level and age. One person may jog three miles in 30 minutes, while another may cover four or five miles in the same time frame. Despite the difference in pace, both individuals are working out their lungs, muscles, and heart in the same cardio zone for the same duration. This consistency in effort is key to seeing improvements and reaping benefits from running.
Focusing on time rather than distance can help you maintain a steady effort and prevent burnout, especially when building endurance. Running experts Laura A. Richardson, PhD, and Erica Coviello suggest that for overall well-being, it is important to meet the CDC-recommended 150 minutes of moderate to vigorous exercise per week. This can be divided into running sessions of 30 minutes five times a week or 20 minutes daily.
Each runner’s pace will determine the distance covered in 150 minutes. When running for health purposes, it is not necessary to fixate on the number of miles. If tracking mileage helps you, estimate how long it takes you to run one mile comfortably and use that to calculate the total distance for the week. For example, if you run a 10-minute mile, you would cover a total of 15 miles in a week by running five times. Remember that walking breaks also contribute to your exercise goals as long as your heart rate stays elevated.
To achieve your running goals, aim to cover three miles, five days a week. If you’re unsure of where to start, consider using a fitness tracker or running app to track your progress. During your run, maintain a pace that allows you to hold a conversation or sing along to your favorite upbeat tunes. This indicates that you’re running within the appropriate heart rate zone, ensuring that your heart is working at an optimal level. For more precise tracking, utilize a fitness tracker that monitors your heart rate data. Ideally, aim to spend the majority of your running time in zone 2, which is around 60 to 70 percent of your maximum heart rate (calculated by subtracting your age from 220).
It’s perfectly fine to start slow and gradually increase your running duration. Research suggests that even running for just five to 10 minutes a day can offer similar benefits. When training for a race, it’s essential to work with a run coach or follow a structured training plan to determine the appropriate distances for your runs. A well-rounded running program includes various types of runs like easy runs, speed runs, and long runs to help you achieve your goals.
For weight loss, focus on running for 30 to 45 minutes at least three times a week, totaling around three to four and a half miles per day if maintaining a 10-minute pace. Introducing hills or speed variations can further enhance the calorie burn during your runs. Additionally, strength training twice a week and ensuring proper nutrition are essential components of a successful weight loss journey.
To prevent overuse injuries common in running, pay close attention to your body’s signals. Listen to any aches, fatigue, or discomfort that may indicate potential issues like IT band pain or shin splints. It’s crucial to prioritize rest and recovery to maintain the health of your body throughout your running routine.
If you start feeling pain in your feet or hips, these could be signs that you’re pushing yourself too hard too soon, according to Coviello. There isn’t a specific distance that automatically becomes too much and puts you at risk, as running is highly individualized. To prevent injuries, Richardson emphasizes the importance of incorporating variety into your routine. This can include adding resistance training to strengthen your muscles and improve resilience, adjusting the length of your runs as needed, and engaging in cross-training activities to elevate your cardiovascular fitness without overloading your body. Coviello suggests that swimming, using the elliptical, rowing, and cycling are some of the best cross-training options for runners. Additionally, incorporating yoga and mobility exercises can help enhance your overall performance.
Tips For Increasing Your Mileage
If running continuously for 20 to 30 minutes still feels challenging, there are two primary methods to gradually increase your mileage. First, you can vary the intensity of your current runs by incorporating speed intervals or including inclines and hills to enhance your endurance, as recommended by Richardson. Alternatively, you can maintain your current distance and focus on increasing the length of just one of your runs per week. By consistently extending your long run, you will eventually build the confidence and stamina needed to comfortably cover the desired distance, as noted by Coviello.
