What Should My Weekly Mileage Be? Finding Your Ideal Running Volume
Introduction
One of the most common questions among runners, whether you're a beginner or a seasoned pro, is, "What should my weekly mileage be?" The answer isn't one-size-fits-all, as it depends on your goals, experience, and physical condition. In this blog post, we'll delve into the factors that influence your weekly mileage and how to find the right balance for your running routine.
Determine Your Goals
The first step in establishing your weekly mileage is to identify your running goals. Are you training for a marathon, aiming to lose weight, or simply trying to maintain a healthy lifestyle? Your goals will significantly impact the weekly mileage you should target. Here are some guidelines:
a. Maintenance: If you're running to maintain your current fitness level and overall well-being, 15-25 miles per week might suffice.
b. Weight Loss: To shed pounds and improve your fitness, you'll want to aim for 20-30 miles per week.
c. Half-Marathon Training: Preparing for a half-marathon typically involves 20-30 miles per week, with gradual increases in distance.
d. Marathon Training: If you're gearing up for a marathon, expect to run 30-50 miles per week during your peak training phase.
2. Consider Your Experience Level
Novice runners should start with lower weekly mileage and gradually increase it to avoid injury. Experienced runners can handle higher volumes but should still exercise caution when increasing mileage.
Here's a general guideline for weekly mileage based on experience:
a. Novice: 8-15 miles per week
b. Intermediate: 15-35 miles per week
c. Advanced: 35+ miles per week
3. Listen to Your Body
Your body's signals are crucial in determining your weekly mileage. Pay attention to any signs of overtraining, such as persistent fatigue, pain, or decreased motivation. If you experience these symptoms, it might be time to reduce your mileage or take a rest day.
4. Gradual Progression
The "10% rule" is a common guideline for increasing weekly mileage safely. It suggests not increasing your mileage by more than 10% from one week to the next. This gradual progression helps your body adapt to the increased workload and reduces the risk of injury.
Another way to look at this is to only add 1 mile to each of your training runs per week. An example of this would be if you run 3 day’s per week, you would only run 3 extra miles next week. The 3 miles next week comes from only adding 1 mile to each of your 3 running days.
5. Cross-Training and Rest
Running isn't just about the miles you log on the road or trail. Incorporating cross-training activities, such as swimming, cycling, or strength training, can provide variety and reduce the risk of underprepared injuries. Additionally, rest days are essential to allow your body to recover and prevent burnout. Most runners benefit from one or two rest days per week. This doesn’t mean that your rest days need to be completely off from physical activity, just doing something different then running.
6. Adapt to Your Life
Consider your daily schedule and lifestyle when determining your weekly mileage. If you have a busy job, family commitments, or other responsibilities, you might need to be flexible with your running routine. The key is finding a balance that allows you to consistently fit in your runs without compromising other aspects of your life.
7. Seek Professional Guidance
If you're uncertain about your ideal weekly mileage, consulting with a running coach or sports/performance physical therapist can provide valuable insights and personalized recommendations. They can help you establish a training plan tailored to your specific needs and goals.
Conclusion
Determining your weekly mileage is a personalized process that depends on your goals, experience, and physical condition. It's essential to find a balance that allows you to progress safely while enjoying your running journey. Remember that consistency, gradual progression, and listening to your body are key factors in establishing the right weekly mileage for you. So lace up your running shoes, set your goals, and find your ideal weekly mileage on your way to becoming a stronger and healthier runner.
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!
Stay Strong and Stay Healthy! 🔥✊
Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach
