Family members and friends often ask me about how to start running. There exists a myth that running is reserved only for those who were varsity track stars in their youth. I hope, by now, if you have been reading along, that I have done something to dispel this fiction. Running is a broadly accessible form of exercise with many entry points. It is beginner-friendly, and an extremely patient friend for life, if you’ll welcome it. Another obstacle that often thwarts the novice runner from pursuing distance goals is the time it takes to invest in a training routine.
When I am training for a half marathon race (as I am currently), I rarely have the time to aggressively increase the time I dedicate to running. If I didn’t have the obligations of family, work, and everything else, I would love nothing more than to run almost every morning. However, the reality is I have to be intentional about where and how I spend finite training time. Over the course of my running practice, I have learned that if I run for 20 miles a week, I am able to maintain a level of fitness and endurance that prepares me well for any distance up to a half marathon. On the days I am not running, I find at least one hour a day to walk briskly, usually along hilly terrain (I try to find the time for this walk even on running days). While the net weekly miles don’t fluctuate much (I might get closer to 25 when I am getting into the longest long runs prior to the race), the distribution of the miles across the week evolves as I get closer to race day.
Chopping up my 20 miles into different combinations also gives me variety during a training season. I can customize my week to accommodate a number of factors, ranging from weather to running route. For example, I am currently in the midst of a week with more medium-length runs. This gives me the opportunity to enjoy some different loops that are in the 5-6 mile range, including several exclusively on roads to get prepared for my upcoming road race. Next week, I will change back to a more traditional format with one long run, two medium runs, and one short run.
From left-to-right, a few examples of how I might distribute my weekly miles:
(8, 8, 4); (8, 5, 4, 3); (6, 5, 5, 4); (3, 3, 3, 3, 8)
The quantity of miles a runner needs to cover in a week is personal and dependent upon a number of considerations. For example, the overall training goal can shift plans significantly. If training for a marathon, my weekly mileage will go up steadily over a few months. If transitioning back to running after an illness or injury, I will tackle shorter runs with more frequency, paying close attention to what my body is communicating. During the spring and summer, I have more daylight to work with, so I might naturally increase my weekly mileage simply because there are more hours in the day to do so. The right formula is one that is:
-Avoids—or better yet, prevents—injury
-Prepares the runner well for race day
Most importantly, if I finish a long run with the sense that I have leftover “pep” that could propel me for another couple of miles, then I know I am training wisely for my upcoming event. If I am hitting little “walls” and struggling to get through the miles, then I know I need to tinker with my approach, whether that means adding more medium runs to support good endurance, or examine my activities on cross-training days. While I may start out training for a race with a general outline or schedule, I find that these micro-assessments and adjustments in response to my levels of energy or fatigue really do make a difference in the overall completion of my goal.