How Much Should You Run? When Is It Too Much?

When it comes to running training, what works for one runner may not necessarily work for another. It’s important for you to try different things in your training. Once you’ve worked out what works best for you, stick with it and do it consistently, week in and out.

Some runners focus on big mileage weeks while others embrace the world of cross training. I coach many runners and all have different training abilities. For example, I have 2 three-hour marathoners. The one averages over 100kms a week, while the other does 60kms a week with additional cross-training–yet both run similar times. We approach training differently based on body type and the body’s ability to handle mileage.

How do you know when you’re running too much?

The answer to this is simple. When you’re very fatigued heading into your harder days and unable to hit the desired paces, then you know that you’re overtraining and potentially doing too much mileage. You really want to go into these harder days feeling fresh in order to push your body to the correct efforts, ensuring the session is productive.

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Another sign that you’re overtraining and running too much as when your legs and body are constantly fatigued, making even those easy runs feel not so easy. Don’t get me wrong - running often feels tough for almost all of us but feeling tough versus feeling constantly tired are two different things. Too much mileage can jeopardise your training and ultimately your performance. During peak training, you’re not necessarily always going to feel super fresh going into a bigger session, but if you’re able to find the rhythm and flow and your paces are either what is expected, or even better, exceed targets, then that’s a good sign that your mileage is spot-on.

 Tips for increasing mileage

• Not more than 10% week-on-week

Aim for gradual progression in running always. You never want to do anything drastic as this can cause irritation and increase the potential for injury.

• Keep in line with your current structure

If you’re increasing the length and time of your easy runs, you should do the same for your quality runs like your track/interval sessions, tempo hills, weekend workouts or quality longer runs.

• As things progress, keep in line with the 80/20 rule

It’s always good to check your training occasionally to ensure that you’re in or around this ratio.

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What this means is that 80% of your training should be easy, every day, running mileage and 20% of your training should be good quality, snapping-out-of-your-comfort-zone speedwork. This is where the magic is made and those PBs come from. For some runners, this ratio can be 70/30 which is also fine. 

• When to Cross Train

Runners love running! It actually took me getting injured to realize just how beneficial cross training is. I often say that when aches or pains are more than 6 or 7 out of 10 on the pain threshold, then that’s the right time to cross train. Play it on the safe side when it comes to running training and back off sooner rather than later.

There are big benefits to cross training and your body really appreciates the non-impact cardio work. To keep things exciting, incorporate a variety of cross training and switch up between exercises like elliptical, spin bike, swimming, running machine and so on.

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For your body to handle more mileage, you should be increasing strength work too, especially in your earlier years of running while your body is still adapting. I recommend at least one weighted session a week, as well as lots of little bits within your weekly training such jump squats, jump lunges, calf raises, core work, plyometrics, mobility work and so on. This builds stronger bodies to allow for more mileage.

One big benefit of fitting in more mileage is that your recovery time becomes quicker. You’ll notice that those who do bigger mileage weeks tend to recover a lot quicker after races compared to those who don’t.

Remember: Mileage is not the be all and end all

 Mileage doesn’t mean all that much without good quality workouts within your training.

Often, you look at runners better than you, see how much they’re doing and try to replicate that yourself. It’s great that there are running apps like Strava which allow us to see what others are doing but just remember these two things:

1. We are all built differently and some handle bigger mileage weeks better than others.

2. It’s all about being the best YOU! Use others around you to motivate you but ultimately be the best possible you that you can be.

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Keep your training smart and productive. Mileage is an important part of training but not the be all and end all. Try not to get obsessed with mileage as you start improving but remain disciplined, patient and consistent. Over time, the results will come, trust me. 

It’s always nice to build Strava progression graphs, but remember the number one rule and that is to always listen to your body even if that means it’s not a perfect graph.

Onwards and upwards,

Coach Nick