Finding the Right Running Mileage for You

Getting the right amount of miles in each week is really important for becoming a better runner and avoiding injuries. Here’s a simple guide to help you figure it out!

1. Check Your Fitness Level

• Beginner: If you’re just starting out, aim for about 10-15 miles each week. Try to run short distances, like 2-3 miles, and slowly increase that distance over time.
• Intermediate: If you've been running a while, you may be doing 20-30 miles a week. You can handle longer runs, so try to add a weekly long run of around 6-8 miles.
• Advanced: If you're experienced, you might be running over 40 miles each week. You should focus on different workouts, like speed runs and tempo runs.

2. Follow the 10% Rule

When adding miles, don’t increase your total by more than 10% each week. For example, if you run 20 miles in a week, next week you should aim for about 22 miles.

3. Listen to Your Body

Always pay attention to how your body feels. If you’re tired or in pain, it’s okay to adjust your mileage. Make sure to schedule easier weeks to help your body recover.

4. Mix It Up

Try different workouts! Include cross-training, have some rest days, and add various types of runs like easy runs and long runs. This helps you become a better runner and keeps things interesting.

By figuring out where you are now and making changes to your plan regularly, you can find the perfect amount of miles for your running journey!