How Many Miles a Week Should I Run?

When providing running tips for beginners, one of the questions they’ll ask is how much to run. Truthfully, whether you’re a beginner or an experienced pro, all runners — or those thinking about taking up running — wonder, “How many miles a week should I run?”

Running is one of the most effective and accessible forms of exercise. Whether you’re a beginner looking to improve your fitness or a seasoned runner training for a race, understanding how many miles to run each week is crucial.

According to research, that answer is surprisingly low, at least in terms of getting the maximum health benefits of running.

How low? The number is sure to surprise!

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How many miles a week should I run to improve my health?

According to a review of studies, as little as five to six miles per week can have remarkable health benefits.

You read that right.

Running just a mile a day five or six days a week — or even two miles every other day — can vastly improve your health. That’s less than an hour a week for most people, even beginners, in their cardio workouts.

The Mayo Clinic reviewed studies published in PubMed since 2000 that included at least 500 runners and a five-year follow-up to analyze the relationship between running and health, focusing on cardiovascular disease and all-cause mortality. What researchers found was shocking in a good way.

Runners who ran five to six miles a week weighed less and had a lower risk of obesity than people who ran fewer than five miles a week or not at all.

That’s not all. Non-runners were more likely to have high blood pressure, cholesterol issues, diabetes, a stroke, arthritis and certain forms of cancer. That means this little bit can lower blood pressure naturally, lower cholesterol and more.

In addition, evidence suggested there may even be a maximum number of miles, because “running strenuously for more than about an hour every day could slightly increase someone’s risks for heart problems, as well as for running-related injuries and disabilities,” Dr. Carl J. Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans and lead author of the review, told the New York Times.

Now, if you’re an avid runner and are now concerned you’re running too much, don’t change up your whole routine just yet. If you want to be faster and competitive, you can still keep up your mileage.

The key is to know your body and monitor your health — and watch out for common running injuries as well as overtraining.

For instance, iliotibial band syndrome is an injury common among runners that results from overtraining and improper form. If you reduce your miles and rest more, and instead focus on form as opposed to distance, you can heal and prevent this knee pain — which can really hinder your workouts.

If you begin to develop heart complications or frequently injure yourself, that’s a sign you may be running too much — and with this research, it’s clear you can still get remarkable health benefits at decreased mileage.

Other part of the running equation

While this information from the Mayo Clinic is good news, no doubt, simply running won’t provide you optimal health. Why? Cardio workouts like running alone don’t allow your body to burn fat as well as building muscle through resistance training does.

That’s because while cardio is tremendous for your heart and good at burning calories during the exercise, the fat-burning benefits end when your run does.

Conversely, when you build lean muscle, that muscle continues to burn calories and fat throughout the day, even when you aren’t exercising. This is known as the afterburn effect.

A study published in the Journal of Exercise Science showed that the afterburn effect is associated with an elevation in metabolism due to the thermic effect of activity regardless of your current fitness level — and some experts believe that this can cause around a 10 percent increase in calorie expenditure for the day following just 20 minutes of high-intensity exercise.

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To turn on the afterburn effect by increasing your muscle mass, you can incorporate shorter, more intense workouts like HIIT workouts and burst training, which are great ways to burn belly fat fast.

How many miles a week should I run in general?

The number of miles you should run each week depends on several factors, including your fitness goals, experience level and lifestyle. Here are the key considerations when trying to determine how many miles a week should I run:

1. Fitness goals

If you’re looking to lose weight, running 10–20 miles per week can help burn calories and support weight loss goals, according to research. Pair this with a balanced diet for best results.

For general fitness, running 10–15 miles per week is typically sufficient for maintaining cardiovascular health and endurance, and some research has even found that even fewer than six miles can help lower the risk of all-cause mortality.

How many miles a week should I run to prepare for a race? The length of the race can help determine how much to run in training.

Here are a few general guidelines for common race distances:

• 5K: 15–20 miles per week
• Half-marathon: 20–35 miles per week
• Marathon: 40+ miles per week, depending on training plans

2. Experience level

Beginners should start with five to 10 miles per week and gradually increase their mileage by no more than 10% per week to avoid injury.

For intermediate and advanced runners, depending on overall fitness level and goals, they may run anywhere from 20 to 50 miles per week or even more.

3. Time and lifestyle

Running requires time and energy. Assess how running fits into your schedule alongside work, family and other commitments.

Quality is often more important than quantity when trying to determine how many miles a week should I run.

4. Age and health conditions

Older runners or those with pre-existing conditions should adjust mileage to avoid overuse injuries. Listen to your body, and consult a healthcare professional if needed.

How many days a week should I run?

The number of days you run each week is as important as your total mileage. Finding the right balance between running and recovery ensures consistent progress and reduces injury risk.

Here are some recommendations based on fitness level:

• Beginners: two to three days per week, with at least one rest day in between.
• Intermediate Runners: three to five days per week, incorporating different types of runs.
• Advanced Runners: five to six days per week, including long runs, speed work and easy recovery runs.

Rest days are essential for muscle repair and preventing burnout. Cross-training activities like swimming, cycling or yoga can complement running while allowing recovery.

Research has revealed that running three to five days per week improves cardiovascular health and reduces the risk of injury compared to running every day. Incorporating variety in intensity and duration is key to maintaining a sustainable routine.

How to determine weekly mileage

1. Set clear goals

Your weekly mileage should align with your goals, whether it’s weight loss, improved endurance or race preparation. Training plans tailored to specific goals can provide structure.

2. Gradual progression

Follow the 10% rule: Increase your weekly mileage by no more than 10% to reduce the risk of overuse injuries.

3. Incorporate variety

Balance your training with different types of runs:

• Long runs build endurance.
• Tempo runs improve speed and stamina.
• Interval training enhances aerobic capacity.
• Recovery runs allow for active recovery and reduce soreness.

4. Use tools and technology

Apps like Strava or Garmin can help track mileage and monitor progress. Wearable devices and fitness trackers provide insights into heart rate and recovery metrics.

5. Listen to your body

Pay attention to signs of fatigue or discomfort. Adjust mileage, or take extra rest days if needed.

Risks and side effects

While running offers numerous health benefits, overdoing it can lead to injuries and other issues. Be mindful of these potential risks:

1. Overuse injuries

Common issues include shin splints, plantar fasciitis and runner’s knee. Prevent injuries by wearing proper footwear, warming up and stretching post-run.

2. Burnout and overtraining

Symptoms include fatigue, decreased performance and lack of motivation. Avoid burnout by incorporating rest days and varying your training intensity.

3. Imbalance in fitness

Exclusive focus on running can neglect other aspects of fitness, like strength and flexibility. Add strength training and mobility exercises to your fitness routine.

4. Decreased immunity

High mileage with inadequate recovery can temporarily suppress the immune system. Balance running with adequate sleep and nutrition.

Final thoughts

• When looking at this question — “How many miles a week should I run?” — it really is surprising to hear that as little as five to six miles of running per week can provide an insane amount of health benefits.
• How many miles a week should you run? When you’re calculating how many miles a week should I run, it should factor in your goals, experience and lifestyle.
• Beginners might start with as little as five miles per week, while seasoned runners might log 40 or more. First determine where you fit, and then you can figure out how many miles a week should I run.
• The key is to find a sustainable balance that allows you to enjoy running while minimizing risks.
• Listen to your body, progress gradually and don’t forget the importance of rest and recovery.
• With all we know today about the necessity of rest between workouts, muscle recovery and simply not overdoing it, the less is more movement is taking hold. No, that doesn’t mean necessarily working out less. It means working certain muscle groups for less time and doing shorter workouts, instead switching up your routine to incorporate all types of exercise.
• That means a mix between cardio/aerobic exercise with resistance training and, of course, rest.
• Throw in a healthy diet, and you’re one your way to the healthiest you can be.
• So if you’re thinking about running or worried about getting those miles in, remember this study — as little as five to six miles can make a real difference in how you look and feel.
• With the right approach, running can be a lifelong source of health and happiness.