Introduction: A Personal Shift in Running Habits
As I jog along Philadelphia’s Schuylkill River Trail on a cold January morning, I reflect on the dramatic shift in my running routine. Years ago, I was dedicated to running 90 miles a week in pursuit of qualifying for the Olympic Track & Field Trials in the 1500-meter event—a dream ultimately sidelined by the COVID-19 pandemic. Today, I’ve drastically reduced my weekly mileage to a more manageable 20-30 miles. The change has been eye-opening, not just in terms of performance, but in how I feel on a daily basis.
The Right Amount of Running: Is Less Really More?
Research consistently shows that running is great for your health. However, as I reached the peak of my running career, I noticed the toll it took on my body. Despite regular foam rolling and deep muscle therapy, I was always sore, tired, and constantly fighting off fatigue. Today, I feel better than ever, with more energy and motivation, and my experience aligns with what experts say: moderation is key.
According to Dr. Aaron Baggish, a sports medicine expert at the University of Lausanne, running provides diminishing returns after a certain point. “Above five to six hours of running per week, you’re not getting any more return on your investment in terms of health benefits,” he explains. For the average runner, this equates to roughly 35-40 miles per week at a moderate pace.
The Science Behind Running Less for Better Health
Even though running is beneficial, the science suggests that high-intensity or long-distance running beyond a certain threshold doesn’t always provide additional health benefits. In fact, a study in Missouri Medicine points out that excessive endurance exercise can have negative effects on longevity. For those of us who run regularly, a healthy dose of cardio doesn’t require as much time as you think.
For beginners, the benefits of aerobic exercise can be seen even with just 10 minutes of running or brisk walking a day, as Dr. Baggish explains. For those who are used to running, the Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate activity per week or 75 minutes of vigorous activity, like running. That’s only about two miles a day, five days a week, which is much less than the high-mileage training many of us may be accustomed to.
Recovery is Key: The Power of Rest
One of the most important lessons I’ve learned is the value of rest. Dr. Baggish highlights that many top athletes he works with see significant improvements by simply increasing rest periods and not pushing for more intensity or mileage. This aligns with a body of research that shows recovery is just as important as the workout itself, helping to prevent injuries, improve performance, and boost overall well-being.
At one point, I struggled to accept rest as part of the training process, often thinking that more running equaled better fitness. But now, with more rest days and shorter runs, I find myself sleeping better, feeling energized, and even having more time to enjoy other activities outside of running.
Conclusion: A Balanced Approach to Running for Health
If you’re a runner, it’s important to listen to your body and recognize when rest is necessary. There’s no need to push beyond your limits in an attempt to reach some idealized standard of fitness. Whether you’re a seasoned runner or just starting out, running less can sometimes be the best thing you do for your health. Embrace moderation, prioritize recovery, and remember—sometimes, less really is more.
