How Much Running is Good for Your Health?

Among runners, there are plenty who aren’t chasing personal records, training with a coach, or doing various running exercises.

This is not necessary if your goal is simply to keep yourself in shape and get the other positive benefits that running can bring.

However, it’s important not to push yourself too hard and find the right amount of training that will benefit your body.

In this article, we’ll explore recreational running and determine how much running will keep your body healthy without causing harm.

We’ll also compare recreational and competitive running and discuss whether running marathons and ultra marathons is beneficial to your health.

Recreational vs. Competitive Running: What’s the Difference?

Recreational running and competitive running are two different forms of running, and many amateur athletes practice both of them.

To fully understand the topic, it is important to distinguish between the two and recognize their unique characteristics. Additionally, this will help you determine what form of running you’re practicing.

What is recreational running?

Recreational running is a physical activity that people do to stay active and maintain their physical fitness, regardless of age.

For recreational runners, it is also an enjoyable way to explore their surroundings, connect with like-minded people, or walk their dogs.

They maintain a slow pace and aren’t concerned with speed, weekly mileage, or personal records.

Unlike running to prepare for a specific race, recreational running isn’t stressful.

The main thing that distinguishes recreational and competitive running is the goal:

• The goal is to stay active and maintain physical fitness.
• There is no focus on weekly mileage or time results for different distances.

What is competitive running?

Competitive running is a form of running in which individuals aim to achieve specific numerical results, such as distance, finish time, or rank in a race.

To reach these goals, runners follow a specific training plan under the guidance of a coach.

Competitive runners must also include additional activities such as general physical preparation, strength training, and stretching into their schedules, and carefully monitor their diet, hydration, and recovery.

Even if you complete a half marathon in over two hours but specifically train for a race and make a finishing sprint in the last few hundred meters, know that you practice competitive running.

What Challenges Do Amateur Runners Face in Competitive Running?

1. Competitive running requires a significant investment of time and other resources

Unlike recreational running, which offers only benefits, competitive running requires a clear mind and a balance between addiction and a healthy attitude toward training.

These challenges are particularly relevant to amateur athletes for whom running is not a profession.

Developing a serious, and at times semi-professional approach to running demands substantial financial investments, time commitments, and personal sacrifices.

Runners must allocate time for primary and auxiliary training, recovery, and adequate sleep.

Without these factors, progress is impossible, and this is without taking into account the time needed for work, family, household responsibilities, and hobbies.

2. Competitive running involves highly strenuous physical activity

Long-distance competitive running imposes a high impact load on the body. Many runners are not adequately prepared to handle the demands of half marathons, marathons, and other challenging races.

As a result, repeated stress can primarily lead to damage to the intervertebral discs and knees.

For instance, during a single marathon, the musculoskeletal system endures high stress lasting four hours or more.

Even professional runners gradually work their way up to half marathons and marathons. The world’s best marathon runner, Eliud Kipchoge, spent over 10 years running 5,000 and 10,000-meter distances before transitioning to marathons at the age of 28.

Similarly, the three-time Olympic champion and former world record holder in the 5,000 and 10,000 meters, Kenenisa Bekele, began competing in marathons only after the age of 30.

How Often and How Much Should You Run to Maintain Good Health?

The minimum amount of running

It has been found that there is no need to run for an entire hour to get the health benefits that running provides.

A 2014 large-scale study revealed that even 5-10 minutes of running per day at a low speed (less than 10 km/h or 6.21mph) noticeably reduces the risk of death from health issues, including cardiovascular diseases.

For many people, a 10-minute run around their home or nearby park is easily achievable. If you’re thinking about starting running for your health, go for it! It won’t require much time or complicated logistics, and your body will thank you.

Certainly, these brief runs won’t help you lose any extra weight. However, they can lower the risk of serious diseases if done regularly.

any amount of running, even once a week, is better than no running at all

Another study, published in the British Journal of Sports Medicine after examining a sample of 232,149 participants, concluded that even a 50-minute run once a week is enough to be healthier than people who lead sedentary lifestyles.

The authors emphasize that any amount of running, even once a week, is better than not running at all.

The maximum amount of running

So, we know that the minimum time for recreational running is 10 minutes per day. But what is the maximum?

According to researchers from the University of South Carolina and the Ochsner Health System, the average runner should not exceed a weekly volume of 20 miles.

Other sources suggest a weekly running mileage of 30 miles, but no more than that.

Therefore, according to scientists, a normal and healthy amount of running is up to 30 miles per week.

The most crucial thing for recreational running is to monitor your heart rate.

While you can run for 30-50 minutes, if your heart rate remains in the “red zone” the entire time, it can take a toll on your body and the run won’t be enjoyable.

Related: 16 Ways to Balance Work and Running

Is It Beneficial for Health to Run Marathons?

If we take into account that running between 20 to 30 miles is the weekly maximum recommended amount for health benefits, it’s natural to wonder about marathons.

Although the distance of 26.2 miles falls within the above-mentioned range, running it all at once puts a significant load on the body.

However, as long as you follow certain guidelines, running a marathon won’t have negative effects on your health.

1. Amateur athletes should run no more than 1-2 marathons per year

Recovery after a marathon takes up to a month. Moreover, each marathon requires a whole preparation program aimed at one particular race. Therefore, there should be at least a 3-4 month break between marathons.

While running a marathon almost every day for a year might be impressive, it’s not recommended due to the intense and frequent strain it puts on your body. This can lead to dysfunction in some of the body’s systems over time.

2. Preparation for a marathon should include more than just running

Training for a marathon can be beneficial for health if you take a comprehensive approach. This means incorporating full-body training, not just focusing on running.

Devoting a significant amount of time to strength training is necessary, especially for beginner marathon runners.

It’s important to develop all physical qualities, not just endurance.

3. Marathons should come after overcoming shorter distances

No doubt that the phrase “I finished a marathon” sounds cool. But before you can actually do it, there should be years of training.

Starting a marathon in your first year of running may be possible, but it won’t be good for your health. Your body simply won’t be prepared for such an intense strain.

That’s why we advise you to follow the example of elite runners Kipchoge and Bekele and begin by tackling shorter distances first.

Dedicate time to properly prepare and run quality 5K and 10K races. If you enjoy this experience, then you can start considering longer distances.

Is It Beneficial for Health to Run Ultra Marathons and 24-Hour Races?

What scientists say about ultra marathons

Ultra marathons, which involve running distances beyond 26.2 miles, are more popular than ever today.

As a result, the scientific community has become curious about the physiological effects of long-distance running on the body.

Currently, there is no consensus among scientists regarding whether it has more benefits or harms.

Some experts suggest that running is only beneficial if done for no more than three hours per week and that it can become harmful beyond that point. However, others are skeptical of these conclusions.

Additionally, there is a lack of well-known studies on the impact of ultra marathon running on the body.

Looking at the above-mentioned research results, we can conclude that since ultra marathon distances often exceed 50K, any health benefits are out of the question.

Expert opinion on ultra marathons

To provide a comprehensive answer about whether ultra marathons are beneficial or harmful,  we consulted an expert in the field, Marina Zhalybina.

She is a world and European champion in 100K running, and a 12-time winner of the Comrades ultra marathon.

According to Marina, running is entirely beneficial if done correctly. Problems arise when people make mistakes such as pushing themselves too hard during preparation.

For instance, if someone typically runs only 10 km and suddenly decides to participate in a 24-hour race, nothing good will come of it.

Adhering to two fundamental principles, sequence and gradualness, is crucial to becoming a successful runner.

Developing proper running technique is also essential, as committing errors can result in injuries, especially when preparing for long-distance races where repeated incorrect movements can cause cumulative physical damage.

Additionally, it’s important to incorporate other activities such as strength training, stretching, and recovery techniques.

For non-professional runners, having a good coach who can explain the fundamentals, teach proper technique, observe from the side, and suggest areas for improvement can simplify the path to running.

This approach will save time, minimize stress, and speed up progress and development. With a solid foundation, you can purposefully and gradually prepare for any distance or result you desire.

If you follow a systematic training process, even participating in a 24-hour race—which may seem crazy—will not cause irreparable harm to your health, unless you do it every month.

If you approach running and training with mindfulness and a sense of responsibility, you can reap health benefits and find joy in the activity.

Recreational running is not about achieving a certain goal, but rather about improving your overall health.

The amount of running needed for this depends on your current fitness level and goal, whether you’re training for a marathon or just aiming to run 2 miles around your neighborhood.

Next, we’ll share recommendations that may be useful for those planning to practice recreational running.

Recommendations for Recreational Running

• Warm up before running

Although warming up may seem insignificant, skipping it increases the risk of injury, especially if you have a long-distance or interval workout ahead.

• Start your run by walking 

If you are a beginner, it’s recommended to start with moderate walking for a few minutes before an easy jog. Your first workouts can be 20-30 minutes, where you alternate between running and walking.

• Monitor your heart rate

A common mistake of beginners is running too fast. Remember that running doesn’t have to be a sprint. Your goal is not to run until you’re out of breath and can’t go on.

Run slowly and monitor your heart rate. Ideally, it should be in zone one or two. This is typically considered a low-intensity exercise.

Heart zones four and five are usually considered high-intensity. The recommended ratio of low-intensity and high-intensity activity in the weekly running routine is 80/20.

This will allow you to progress in running without feeling overly exhausted.

If you don’t have a heart rate monitor yet, use the talk test: you should be able to speak normally or even sing while running. If you can’t, slow down your pace.

• Make sure to have at least one day of rest.

Regardless of whether you are a beginner or a seasoned runner, consistently straining the same muscles and tissues can result in exhaustion and injuries.

Regular running is undoubtedly beneficial, but taking a rest is also important.

Even amateur marathon runners incorporate a day of rest into their weekly training schedule. If you’re eager to exercise on your rest day, consider doing a set of core and back strengthening exercises instead.

• Incorporate additional activities into your running routine.

Alternating running with low-impact exercises is beneficial as it can provide different stimuli to your muscles. You could try going to the gym or pool, cycling, or skiing during the winter months.

Cross-training not only relieves some muscles and develops others, but also prevents any one activity from becoming monotonous.

Engaging in activities like swimming or other sports can also help you relax and take your mind off running, while still allowing you to maintain your fitness level.

How to know if running is causing more harm than good?

So, you practice recreational running without worrying about how quickly you can cover a certain distance.

Over time, your endurance will increase, and you may feel the desire to run faster and longer.

But how do you know when to rest or reduce your running volume Fortunately, the body provides certain signals when it’s being overworked.

Below are some signs that you may be running too much:

1. Frequent colds 

When your body is exhausted, your immune system reacts quickly. If you constantly get sick, especially with the same illness, it’s a sign that you need to take a break from running.

2. Feeling weak

Weakness and fatigue are other ways your immune system responds. Usually, during these times, you won’t feel like running. This is a sign that it’s time to rest and recover.

3. Slow recovery

If your muscles are still bothering you, it’s time to give them a longer rest. When muscles recover, they will become stronger.

4. High resting heart rate

It’s normal to experience an elevated heart rate after a workout, especially an intense one. However, if it continues for several days, it could be a sign of overtraining.

5. Mood swings and constant fatigue

Physical activity is all about biochemistry. Since running and hormones are closely related, overexertion can cause the level of certain hormones to decrease dangerously low while others may increase.

In particular, we feel fatigued from overstrain due to a decrease in the level of catecholamine hormones. Their decline causes irritability and stress.

6. Lack of desire to go for a run 

Amateur runners, and especially those who practice recreational running, do it for pleasure, socializing with like-minded people, enjoying the atmosphere, and experiencing positive emotions.

However, when recreational runners consistently push themselves to run week after week or month after month, what was once a stress-relieving activity can turn into a source of stress.

If you have lost the desire to go for a run, it may be time for a break. You could replace running with swimming, cycling, or another type of sport or take a short break from systematic training.

Once you start missing it, come back to running.

Conclusion

1. The difference between recreational and competitive running lies in their goals. The goal of recreational running is to incorporate movement into your daily routine and maintain your physical fitness.Recreational runners don’t strive to achieve a specific distance (such as completing a half marathon) or time on the course. All of these are goals of competitive running.
2. Studies show that running for just 10 minutes a day can reduce the risk of certain diseases. This is a low-impact cardio workout that can have a positive impact on your body. However, this level of exercise is unlikely to be enough to maintain your physical fitness, especially if you want to lose weight.
3. Based on research, scientists recommend running no more than 20-30 miles per week. This volume is considered normal for recreational running. In competitive running, this amount may be sufficient for preparing for a 10K or half marathon race but is not enough for marathon preparation.
4. If you reach the maximum recommended volume, you will be running an average of 3 to 5 miles per day, assuming you take one rest day, which is highly desirable.
5. It’s important to pay attention not only to the total mileage per week but also to your heart rate. Aim to run in heart rate zones one and two. Moreover, make sure that at least 80% of your total running volume is low-intensity training sessions.
6. Strength training and stretching are also essential in recreational running. It is advisable to alternate activities and add variety to your training routine.
7. The key to running for health is to maintain consistency and progress gradually. Regular exercise will help to strengthen your body and increase your activity level. Gradual progress will help you avoid overexertion and enjoy running at your current level of development.

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