How Far Should You Run

Once you get into the habit of running, it becomes a way of life. You get to know your body better, and you learn to enjoy each phase of your run.  But how far should you run in order to reap the health and fitness benefits? How much is too much?

Learn more about how far you should run, how often to run, and how running helps your health.

The Perks of Being a Runner

Running or jogging has so many benefits for your body and your overall wellness. Your lungs get stronger, your muscles become more toned, and your stamina improves.

That blood pumping faster through your body is a good thing; it helps your blood pressure stay in a normal range. Plus, your blood sugar may stabilize as well.

In addition, running lowers your risk of certain types of cancer, stroke, cardiovascular problems, and respiratory diseases. If you already have risk factors in your family or medical history, running can help balance those risks.

What’s the best news about running for women trying to lose weight? You guessed it— running burns TONS of calories. Just don’t consider it a free pass to Splurgeville— you’ll still need to focus on portion control and healthy choices.

The Three-Day Rule

I usually recommend that women run three times per week maximum. So, on three different days of the week, running is your primary workout (don’t combine it with strength training).

You might do Monday-Wednesday-Friday or Tuesday-Thursday-Saturday, or whatever works for your schedule. The important thing is to stay consistent and maintain that free block of time in your schedule for your morning, afternoon, or evening run.

How Far Should You Run and How Long?

Studies show that just six miles per week yields all the health benefits of running! Plus, those shorter runs keep you from suffering the side effects of longer runs.

Focus on running 2-3 miles— or around 30 minutes— each time you go for a run. The study shows that running more than six miles a week doesn’t give you any extra health benefits; so unless you’re training for a race or marathon, maintain a regular, reachable goal. Of course, you CAN do a little extra if you want, but just be careful about doing too much (read below!).

Too Much of a Good Thing

If you run too often or for too long, you can actually wear yourself down. You may notice that you’re getting sick more often. That’s because your body isn’t getting the rest and support that it needs between runs, and your immune system is suffering because of it.

Too much running can actually cause premature aging of the heart, according to Competitor.com. When you run many miles every day, you can cause unintentional damage to your heart muscle over time.

Running daily takes a toll on your knees and other joints as well! The consistent force of pounding the pavement affects your legs and feet, putting stress on tendons, muscles, and cartilage.

Running super long distances isn’t necessary to achieve the health benefits of running. So, there’s no need to put your body through that unless you’re training for an event.

Of course, every individual is different though. If you have been running long distances for years, your body might have adapted. Just listen to your body and make sure you give it the rest that it needs.

More Tips for Running

If you want to run more frequently than three times a week, be sure that you have the proper footwear. And watch out for those overuse injuries! If you overstress a joint, tendon, or muscle, this is an indication of overtraining. Give it the time it needs to heal so the injury doesn’t turn into a chronic issue.

Did you know that most streets have a camber or slope? If you run the same route the same way every day, your knees, feet, and hips will start to roll with that angle.

Switch up your route, run on a different surface— do whatever you need to vary the experience and help your body develop in a balanced way.

What’s your perfect running distance or time? How do you find the balance between just enough and too much? Share your tips in the comments! PS I actually love running and my program does include some running (not too much of course!). So you don’t need to give it up if you do my program ☺

Article written by Rachael Attard

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.