Marathon Training – How Many Miles Should You Run Each Month ?
Reflecting on my athletic journey, I’ve transitioned from sprinting and contact sports due to injuries, embracing cycling as my primary activity. However, recently, I’ve discovered the allure of long-distance running. Despite cycling remaining my top choice, the addictive nature of running has drawn me in, leading me to explore marathon running in the past year. As I delve into this new venture, I’m eagerly learning from fellow runners, seeking advice on crafting the most effective marathon training plan.
There’s a lot of research available on the impact of mileage for marathon training, and it’s important to consider different aspects to understand the full picture. Here are some key points and resources that I have considered
Benefits of Mileage:
Aerobic Base: Increasing mileage builds aerobic base, improving your. ability to utilize oxygen efficiently. This translates to better endurance and performance during the marathon.
Musculoskeletal Adaptation: Higher mileage strengthens muscles, tendons, and ligaments, making them more resilient to the demands of a marathon.
Running Economy: Over time, with increased mileage, body learns to run more efficiently, requiring less oxygen at a given pace. This leads to faster times and less fatigue.
However,
Challenges of Mileage:
Injury Risk: Increasing mileage too quickly can increase the risk of overuse injuries due to repetitive stress on muscles, tendons, and bones.
Diminishing Returns: At some point, increasing mileage further may not provide significant performance gains, while increasing the risk of injury and burnout.
Individual Variability: Optimal mileage varies greatly based on individual factors like experience, genetics, and running form.
Research Resources:
Weekly Miles For Marathon Training: A Complete Guide To Marathon Mileage: https://www.runnersgoal.com/marathon-training-mileage-how-many-miles-should-you-run-each-week/
This guide provides a comprehensive overview of mileage recommendations for different experience levels, along with factors to consider when designing training plan.
Impact of Increasing Mileage on Running Economy: https://www.superrunning.net/blog/impact-of-increasing-mileage-on-running-economy
This study explores the impact of mileage on running economy and suggests that other training methods like explosive training might be more effective for improving efficiency.
How to Build Up Mileage Safely this Summer: https://www.runnersworld.com/uk/training/marathon/ This article emphasizes the importance of gradual increases in mileage and offers tips for safe training.
Safe weekly mileage for Marathon: https://www.reddit.com/r/AdvancedRunning/comments/qlpu69/safe_weekly_mileage_for_marathon/ This Reddit thread provides a platform for runners to discuss their experiences with different mileage levels and offers insights into individual variations.
To be able run faster and longer, I need to train smart and avoid injuries. Here are some tips that I follow for my own running journey:
- Listen to my body. Don’t push yourself too hard or too often. Must take rest days when I feel sore, tired or unmotivated. Rest is essential for recovery and adaptation.
- Focus on quality over quantity. I don’t need to run every day or log high mileage every week. Instead, aim for a balanced mix of easy runs, tempo runs, intervals, hills and long runs. These will challenge aerobic and anaerobic systems and improve my speed and endurance.
- Be consistent. The key to progress is to stick to a plan and follow it as closely as possible. Don’t skip workouts or make excuses. Build a strong base of fitness with moderate mileage and gradually increase it over time.
- Cross-train. Running is not enough to make you a better runner. You also need to strengthen your muscles, tendons, ligaments and bones with other activities. I like to do strength training and cycling as cross-training. They help me prevent injuries, improve my power and efficiency, and add some variety to my routine.
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