When it comes to training for a race, many runners consider if they’re logging enough miles.
According to Danielle Hirt, a RRCA-certified run coach, three key factors determine weekly mileage: training age, injury rate, and time restrictions.
Training age refers to how long you’ve been running and your overall aerobic activity level. Danielle Hirt says this factor plays a significant role in determining weekly mileage.
For example, a 30-year-old who hasn’t run in five years will have a lower training age than a 25-year-old who has been running consistently for five years. Taking time off after a big race may decrease fitness level, but it won’t affect overall training age unless you’re away from running for six months or more.
Hirt notes that running more is a skill built over time, and it’s essential to start small before increasing volume. She says, “People that are picking up running at the age of 30, might say ‘oh, I got to run 70 miles a week,’ but they’ve never even run 20 miles a week.”
Injury rate is another key factor, as runners who are prone to injuries may need to limit their weekly mileage to avoid mechanical load. Hirt explains that these runners often recognize their limitations and can tell when an injury is looming.
Time restrictions are also essential to consider, as recreational runners need to balance their training with work, hobbies, and regular health check-ups.
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While weekly mileage is essential for marathon training, requiring a minimum of 30 miles per week, it’s not the only factor to consider. Hirt says that runners can still have an amazing race regardless of distance, as long as they enjoy their training and stay healthy.
In general, runners who thrive on high mileage can stick with that volume while training for a 5K, as long as they include intensity. On the other hand, low-mileage runners can still train for a marathon by incorporating cross-training and strength work.
They emphasize that runners should focus on enjoying their training and staying healthy, rather than trying to hit a specific mileage target. Hirt says, “Don’t go after high mileage because you hear that’s what fast runners do or that’s what real runners do. You have to want to do the run.”
Danielle Hirt is a RRCA-certified run coach.
Runners can prioritize their well-being by making time for self-care and listening to their bodies.
Ultimately, the key to successful training is finding a balance between running and other aspects of life, such as work and relationships, which can be just as important as training for a race.
