How Many Miles Should I Run A Week To Stay Healthy?

It can be quite difficult to know how far you should be running everyday to make effective changes to your body.

How Many Miles Should I Run A Week To Stay Healthy?

Obviously you need to put the time into your runs to make sure you are burning those calories and have worked up enough of a sweat to make a difference. However, sometimes it is not all about the distance but the change up with intensity levels. 

This guide will be going through how to stay healthy when running and on average how much running people tend to do per week to stay at a nice healthy level.

This will include explaining the importance of doing different types of running throughout the week too. 

Average Running Distance For People Per Week 

People always assume that you have to be running ridiculous amounts every week to be able to stay at a really healthy level, but this is just not the case.

It can be different for everyone, but some people find that even 5-6 miles per week is enough spread across 4 sessions. This is because these types of people most likely train in the gym to build muscle.

You also need to have days of recovery throughout your week because if you work your body too hard when it is not ready, you can definitely injure yourself that could put you out for a while.  

Running is one of the best ways to stay healthy because it’s free and can set your own limits and scenery. You need to think about why you are training and what you want the outcome to be.

There are different types of running and running workouts that you can do that target certain areas and can help you. You need to find what is suitable for you and something you are going to stay consistent with.

If you are not consistent, you are less likely to reek any of the benefits and wont see as much progression physically.

However, running isnt just for physical benefits for everyone, it is also really good for focusing the mind and blocking everything out for a while on your runs. 

Are You A Beginner?

If you are a beginner, you need to become comfortable with running first before you can start setting yourself huge goals for the week. You need to start off with maybe a 20 minute job with no stops to get yourself going.

This is a slow jog to get your muscles used to working in this kind of motion. It can be a bit of a shock to the system if your body is not used to using these muscles as much.

You want to be doing this about 4 times a week with rest days too because your body will need to recover. 

It is great if you are able to pick up some weights and do a bit of training on your muscles while you are beginning your running journey.

Your routine will eventually start to increase the intensity and your muscles can be trained during the week to make this transition a whole lot easier.

It is all about working your way up, not starting out big because it will just fail and you might hurt yourself. Getting fit through running is not something that can happen overnight.

You need to learn how to control your breathing when running and keep increasing your endurance and stamina each day. 

Looking At Your Goals: Running Longer Or Faster?

You need to make a decision about what sort of outcome you want when exercising.

However, you need to incorporate a bit of everything if you’re looking for maximized fitness and health and if you’re looking to lose a bit of weight too. Both are increasing your health but also have different benefits as well which will be explained below. 

Running Faster 

When you start running faster in your workouts you are looking to lose more weight faster. Faster running workouts are great for burning fat and calories because it is high intensity work with few stops in between.

This also includes using hills, weights and other exercises to enhance the workout. If you are looking to build muscle faster, this is a great option for you because the fast runs remove the fat and replace it with muscle.

A small benefits is also that you can get the workout completed much faster and still burn the same amount of calories. It is great for someone with a tight schedule who needs to fit theri workout in a smaller slot.

If you are someone who likes to play competitive sports, this is also great to train for something like that too because it is anaerobic training. 

Running Slower 

Some people much prefer to just go out on their evening runs for a long period of time where they have trained their body to have high endurance and stamina.

Running for a longer period of time in comparison to fast runs actually decreases your chances of injury. This is because you aren’t moving your muscles as fast and relying on your joints and ligaments as much either.

It is very easy in fast running to tear or pull something which can take a while to heal properly which can set you back.

Longer running is a great example of aerobic training which will also increase your heart capacity while feeling like a complete workout of your full body. After a while of running you will really start to feel it across your home body and not just your legs. 

Mixing Them Both

Mixing Them Both

Mixing boh faster and slower runs together is the best option for most people trying to stay very healthy because you thn have the best of both worlds.

Mixing high and low intensity over your week will help you train everything you need to and you can reek the benefits of all those pros put together.

It is always good to mix anything up in a routine as well because if you keep doing the exact same thing everyday, it can just become quite boring and you could lose the love for it.

When you stop enjoying something, you are more likely to stop altogether which is why it is recommended to use both to make sure you can keep it interesting.

This also includes using weights on the vest, round your ankles as well to make it increasingly harder for yourself. 

Increasing Your Running Distance As A Regular

If you are someone who regularly jogs up to 5k and has no problem with that, you are likely to want to start doing more. The way to start increasing this distance is to do it slowly by increasing the duration of your runs each week.

You won’t be able to do it over night because your body will be used to running 5k maximum and won’t be able to just do more. If you’re looking to reach that 10k next, you need to take it week by week in order to reach your goal.

You do not want to end up injuring yourself because you pushed too hard but you also don’t want to go too soft with it as well. You need to find an effective amount to keep increasing your runs that will make a difference to you. 

Eating Well

If you’re looking to be doing regular runs per week, you also need to be changing up your diet if you want to be healthy. This article is all about health and one of the main areas of that is through what you eat.

You need to make sure that you are watching what you eat in the sense that you’re not over doing or under doing it. A lot of people think that because they are exercising, they don’t need to watch what they eat.

However, this is completely untrue because you won’t be able to improve or progress in your shape or health if you continue to eat badly. 

You also need to make sure that before you work out you are eating something small. You need a boost of energy from your food but not to bloat you or make you feel full because it will all just rumble around inside of you.

Therefore, a small snack like a banana or cereal would be a perfect option before a good run. 

You also need to make sure you are drinking lots of water as well. The most important part of your rountiunes is making time for a good drink.

Without good hydration, you will not be able to work to the best of your ability because you will feel drowsy, non concentrated and weak.

When you feel weak in physical activity you tend to feel light headed and could possibly faint in hot weather or in the gym. Therefore, make sure you drink!


Overall, whether you are running faster or slower, you are looking to aim for about 15-20 miles in a week when you are running regularly.

It is always really godo to set yourself targets because it gives you something to work towards. Having a routine is also very vital to make sure you are keeping up to date with a mix of running.

If you already know what kind of workout you are doing that day, you can easily plan the rest of your day around that. 

Hopefully this guide has answered this question for you about how much you need to be running to be healthy.

As we previously mentioned, it is not always about the distance it is all about what you want to specifically achieve because different running workouts hit different areas. Therefore, a mix of all will have you benefitting from all. 

Frequently Asked Questions

How Many Miles Is Healthy To Run Weekly?

Some general guidelines to follow

The longer the race you’re training for, the more mileage you’ll generally need as a minimum. For a marathoner, the minimum is probably 25-30 miles per week and for a 5k 10-15 miles per week.

What Is A Runner’s Belly?

Runner’s stomach refers to the gastrointestinal (GI) distress that occurs during a run or bouts of exercise—resulting in cramping, bloating, nausea, diarrhea, vomiting, and pain. Runner’s trots and runner’s belly are other common names for these symptoms.

Does Running Give Abs?

Studies consistently show that running is not only effective for burning calories, but it is also helpful for reducing body fat.

While having less body fat doesn’t directly impact your abdominal muscles, it can help you to achieve better definition through your midsection.

Jessica Knight