How Far Should You Run in a Workout?

How far should you go?

Running isn’t an easy thing – it seems like the farther you go, the more it hurts. But if you’re an avid runner who’s beginning to train on a more serious level, you might notice yourself running at higher and higher distances. It might take three miles to make you feel as tired as two miles used to feel. Since everyone’s body is different, how far should you really run as part of your workout? Here are some things to consider.

If you’re running as part of an entire program, consider your goals. If your run isn’t your only workout of the day, or even of the week, then you have other muscle groups to consider. For example, if you’re running in conjunction with a resistance training program, you’ll have to think about the role running plays in your workouts.

Is your running for some simple cardiovascular exercise in between weight training days, or is it something you really want to exhaust yourself doing? If your goal is to build up mass through weight training, you’ll probably want to avoid running for very long distances, as this can break down muscle and protein.

If you’re starting out, don’t push it too hard. It might be tempting to get off the ground running by tackling a 5-kilometer run right away, but reality soon sets in. If you haven’t run in a while and you’re out of running shape, it simply is too challenging to run too far. If this is the case, find out a run that feels like a healthy challenge – you can even start small like a half mile – and work up from there. Push yourself, but not too hard.

It’s important that you don’t think you have to run a marathon within a few months. Working up incrementally will build persistence and the right, healthy habits. Give it time.

If your runs are becoming easy, add up more distance. There is a case when you might want to add distance to your routine – when you’re getting complacent. First, those five mile runs felt like exhausting battles of will, but now they’re not too tough. It’s time to challenge yourself again and get those muscles working harder. Once you’ve adapted to a new routine, it’s time to mix it up. That’s the essence of physical fitness.

Photo Credits: Ed Yourdon

Originally posted 2009-09-01 03:46:22.

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