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How Much Should I Run?
Ah the question of mileage. Every runner wants to know the elusive, magic number of miles he or she should accomplish by the end of the week.
But, are we slaving to misfired expectations resulting in frustration instead of identifying that "sweet spot" that is our strength and foundation?
So how does one find his or her sweet spot?
Well, below is a list to consider when choosing then building toward your "sweet spot" with weekly mileage.
STEP ONE: Get REAL; Evaluate your lifestyle.
STEP TWO: How many days does this lifestyle allow for you to run?
STEP THREE: How long can you run for each day (REALISTICALLY).
STEP FOUR: What Day can you run "longer" to build your endurance?
STEP FIVE: Show Up, build up progressively, don't freak out if you have a challenging week!
STEP SIX: COMMUNICATE TO YOUR COACH IF YOU CAN OR CANNOT HANDLE THE NUMBER YOU ARE PRESCRIBED- you are the only you!
So Let's break this down: You may need a journal for this- ha!
PLEASE, step back from that fire in your belly and in your head for just one minute and evaluate your lifestyle. It is very human to have the best intentions for yourself at 6am only to find yourself up late with work and life obligations- derailing you from your "plan." Let's get as honest as possible about when and how much you can SUSTAIN long term- not for one, two, three weeks and welp- stick a fork in ya! What can you PLAN for realistically.
What is your actual day to day life: priorities, work and family obligations, responsibilities, and your current state of health and fitness taking into mind your energy levels. ITS TIME TO GET REAL.
Think of your daily energy requirements filling up a soda can. Everyday, depending upon what type of person we are and whether or not we are taping into our passions on a daily basis, certain tasks and "to dos" take up a percentage of that "can." Yah sure, we can squeeze and cheat on sleep, add too much here or there- but sooner or later (usually give it about 2-3 weeks- ha)- your can is gonna start fizzing and spinning like a well shaken mountain due pre explosion!
For instance, I can give 4 days a week. I can do 45 minutes on three of those days and up to 1.5 hour on the 4th day for a long run to build my endurance and work on my limiters.
To find your sweet spot- reflect then state "I know I can give X days a week to my training for X minutes/hours."
Patience+Consistency= Magic.
For the Serious Runner who wants to PEAK during a training cycle
If you are building towards a peak race, you may want to "peak" This is the highest you can handle for a few weeks towards a big race. This Peak mileage is the weekly number of miles you would like to hit within a cycle or program of training. In other words, what is the most you can handle and then allow yourself to hit progressions as you climb that mountain towards your Peak week(s).
The point is not to get one random high mileage week here or there- the point is to follow a plan that is manageable, consistent, and allows your body to be challenged just enough until we add more load once you've gotten stronger. That being said, if you have a hard week at work, home, or illness- its ok to have some off weeks- just step back a week in the program and even take an extra day rest if coming off illness- and continue the program. Don't go back out the next week and try to "make up" We want progress not perfection. We cant cheat the system or we eventually have to pay the piper. Patience+Consistency= Magic.
So, How many hours a week can you potentially devout to your training: runs, strength, mobility, and anything else that you will need in order to run safely and healthily (chiro, massage, stretching classes, special food prep - whatever-) ?
Example- I want to POTENTIALLY get back to a sweet spot of 75 and peaking at 90 miles a week (VERY low for an elite marathoner in training).
This is not set in stone - tentative and adds in a "recovery week" every 4th or 5th week because that fits my lifestyle and energy level goals. The mistake I see people making is letting there lifestyle dictate their mileage instead them dictating their mileage based on their lifestyle. Changing your perspective on this eliminates shame, guilt, or over expectation that will result in frustration with self and others who may derail you from your incessant running mileage goal or expectation. This leaves the runner with an all or nothing attitude and training log. This is not only harsh on your mental state but more importunely your body.
Just like our friend exercise science states with the concept of progressive overload - we have to slowly and smartly build up and maintain. How strong is strong enough? How many miles is enough? Thats your call!
Yes progressive overload is an actual thing and I believe the riskiest of ignore when it comes to running. When we run we are putting max forces on our tissues and bones. Going out and randomly running long and hard screams injury, pain, frustration, compensation, improper movement patterns, and neither efficient or economical which is what we stride for as runner.
We want to feel that state of flow and power- not pain and misery. So, maybe this year- we honestly tell ourselves, our coach, our trainer- What is my MAGIC number or sweet spot with my mileage and stick to it the best we can. And, when you cant- get over it and take a week back in your mileage build up.- Avoid being all or nothing.
So for me, I am returning from injury, so I will need to be super honest and attentive to my body.
Week one-Currently been running for 6 plus months: 50-55
Week two- 55
Week three- 60
Week four - 60
Week five- 50
Week six - 60
Week seven - 65
Week eight - 70
Week nine - 50-55
Week ten - 70
Week eleven - 70-75
Week twelve - 75
Week thirteen 50-55
Week fourteen 80
Week fifteen 80
Ween sixteen 85
Week seventeen 60
Week eighteen 85
Week nineteen 90
Week twenty 85-90
Week twenty-one 55-60
Hire a Certified Coach or Trainer
Work with a certified running coach and trainer to prescribe and manage your mileage for you and commit to your progress towards your sweet spot and or peak. It's important to get someone on board who understand the science of running. Building a base in training - especially if you are new to running, returning after a break or injury, or just want to raise your mileage to a higher level- takes proper prescription with commitment.
Here are three ways one can increase his or her running load
Run farther (increase mileage)
Run harder (increase speed or incline)
Run more often (increase frequency)
Is it ok to increase two at the same time? It depends. On your experience, background, injury risk, and how long you have been running x number of miles per week. WHEN IN DOUBT- increase ONE AT A TIME!
