Beginner’s Running Guide
When starting as a runner, especially if you’ve never been very active before, start with just two miles a day at first. Gradually increase your mileage by about 10 percent week to week, with a slight reduction in volume every forth week. Most runs should be between 30 to 90 minutes with the exception of one long run per week. The long run is typically 30 percent of the week’s overall volume.
Experienced Runner’s Strategy
If you consider yourself more of an experienced runner, you’ll be able to handle a higher volume of mileage more quickly. Whether a beginner or experienced runner, you should always follow the 10% rule – gradually increase mileage by about 10 percent week to week.
Ideal Daily Mileage for Advanced Runners
The key is consistency. so the more you run, the better you become, up to a point that differs per person. Beginners start slow in training pace and mileage increases. Sustaining 40-60 minutes zone 2 cardio indicates overall fitness for higher mileage. Goals greatly influence daily miles too. Marathon trainees work up to 20-22 miles before tapering. Compare half marathon runners doing 5-9 miles daily plus a 15-mile long run.
In conclusion, factors like fitness, goals, schedule, and health determine mileage. Increase safely with rest days, proper shoes, and hydration. Run for fun!