Running is an excellent form of exercise that can benefit your health and fitness. However, running long distances can also be challenging and pose some risks to your body. Some runners run 30, 40, 50, 60, 80, or 100 miles. This article will explore whether running 50 miles a week is good for you, examining its benefits and drawbacks and providing tips on achieving this mileage safely and effectively.

Is Running 50 Miles A Week Good?

Yes, in general, running 50 miles a week is good. Once you have reached the threshold of running 50 miles or 80 kilometers per week, you will notice that your fitness level has improved substantially and will continue to improve as we keep running this type of mileage. Generally, runners running 50 miles per week train for a half or full marathon. Running this distance will provide our bodies with so many benefits, such as health and mental benefits. There are also a few risks to running this type of mileage, such as various injuries or burnout.

Benefits Of Running 50 Miles A Week

There are many benefits of running 50 miles a week:

• runners live longer
• sleep better
• weight loss
• improve your health
• mental benefits
• aerobic capacity and endurance
• increased fatigue resistance

I will look at each of these in detail below.

Runners Live Longer

Running 50 miles a week will help you live longer as running increases cardiovascular health, body fat composition, and positive brain functioning. Another article on running showed that runners gain about three years of extra life compared to people that don’t run.

Sleep Better

Running helps improve our sleep; the more we run, the easier it is to fall asleep, and we get a better quality of sleep. I wouldn’t advise running within an hour of bedtime, but any other time is okay. Sleep is essential as this is the time all our muscles repair themselves.

Weight Loss

Running can help us lose weight and to keep those excess pounds off. As it involves continuously moving your whole body weight, running burns more calories than most other cardio activities. You don’t have to run fast to achieve max burn, as you lose almost the same amount even running slow. Everybody likes to know how many calories they are burning when running.

Improves Your Health

Running generally improves our health. It reduces our blood pressure and resting heart rate. It improves our blood sugar levels and cholesterol, thus resulting in a reduced risk of heart disease, and it is known to help reduce the risk of some cancers, such as breast and bowel cancer. As we get older, it should also reduce the chance of osteoporosis.

Mental Health

Most runners will have experienced that feeling known as a “runner’s high” when they feel like they are top of the world. This may occur after a PB in a marathon or just the general feeling of delight in completing the marathon or whatever distance you have been training for. There is considerable evidence proving that running produces positive mental health benefits in the short term.

There is also evidence that running may help reduce the symptoms of many anxiety disorders in the long term. For example, runners often experienced lower levels of depression and anxiety and greater psychological well-being than non-runners.

Stress relief is another valuable benefit of running. We have all heard runners say they are going for a run to clear their heads.

Aerobic Capacity And Endurance

We can improve our aerobic capacity in two ways, either run our current mileage faster or run even more miles. First, running 50 miles a week at an easy pace increases our aerobic capacity, preparing us to run any event in the future.

These easier runs increase our endurance. As our endurance increases, our body effectively transports oxygen to our muscles. So the further and faster we will run, having more oxygen in our muscles.

Increased Fatigue Resistance

When we are running a lot of miles, such as 50 miles a week, when we are training, this helps strengthen our minds for racing so that we believe that we can run the marathon or half marathon that we are training for. So fatigue is as much a mental perception as a physical sensation.

Drawbacks Of Running 50 Miles Per Week

Even though there are many benefits to running 50 miles per week, there are also a few drawbacks, as follows:

• injury
• burnout
• lose the love for running

I will look at these below.

Injury

The more mileage we run, the more susceptible we are to injury. There are many injuries that runners suffer from, such as runners’ knee, Iliotibial band syndrome, Achilles tendonitis, plantar fasciitis, shin splints, and other hip and glute injuries.

Burnout

We may suffer burnout if we run more miles continuously than our bodies can. When we suffer burnout, we will feel tired and sluggish when running. Our legs will feel heavy when running as well.

Lose The Love For Running

When we run too much, it feels forced, and we start losing our love for running. Instead of looking forward to our next run, we start dreading it. When this happens, it is a sign that we must cut back on mileage and learn to love running again.

Best Way To Run 50 Miles Per Week

If we decide to run 50 miles a week, there are many ways to do this. Some runners may like to follow subscribed plans like in the book below, as everybody needs to figure out what is best for themselves. Others may follow the examples that I list below.

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If we are running 50 miles a week, try and take at least one day off and two if possible. We must get our training right because if we don’t let our bodies get enough rest and the muscles recover, we will get injured. When running 50 miles, everyone will do it differently unless they follow one of those online marathon plans.

A few runners may run two sessions in one day, breaking down the mileage into two pieces each day, but you are given your body very little time to recover doing it this way. Some runners will run seven days a week; some will run 6, some 5, and some as low as three. The fewer days you run, the more you must run daily to make the 50 miles. When doing all this mileage, we must do exercises to strengthen our cores. This will help us to run with proper form and hopefully prevent all the various leg injuries that runners sustain.

Below, there are two weekly plans with one and two days off.

1 Day off

Monday Rest

Tuesday 8 miles incorporating a speed session

Wednesday 8 miles

Thursday 8 miles, including warmup, tempo session, and cool down

Friday 6 miles easy

Saturday 15 miles long run

Sunday 5-mile recovery run

2 days off per week

Monday Rest

Tuesday 8 miles incorporating a speed session

Wednesday 10 miles

Thursday 10 miles, including warmup, tempo session, and cool down.

Friday Rest

Saturday 15 miles long run

Sunday 7-mile recovery run

I hope these two examples of running plans for 50 miles per week will be beneficial.

Running 50 Miles a Week: Conquering the Distance or Crushing Your Dreams?

For distance runners, there’s a magnetic pull towards high mileage. Smashing out 50 miles a week feels like a badge of honor, a testament to unwavering dedication and raw endurance. But before you lace up your shoes and embark on a marathon training plan masquerading as your weekly routine, a critical question needs answering: is running 50 miles a week good for you?

Like most things when running, the answer is  nuanced “it depends.” Several factors influence whether 50 miles becomes your running nirvana or a highway to physical breakdown. Let’s explain these factors and explore how to navigate this high-mileage territory.

The Experience Factor: Building a Strong Foundation

Imagine attempting a full deadlift on your first day at the gym. Similarly, for beginner runners, diving headfirst into 50 miles a week is a recipe for injury. Our bodies need time to adapt to the demands of running. Gradually increasing mileage is paramount for building a strong foundation and preventing injuries.

A healthy starting point for beginners might be 10-15 miles per week, focusing on consistency and proper form. As your body adapts, you can gradually increase your mileage by 10% each week, allowing ample recovery time between runs. This slow and steady approach strengthens your muscles, tendons, and bones, minimizing the risk of overuse injuries.

Gearing Up for Your Goals: Not All Distances Are Created Equal

Seasoned marathoners and ultramarathoners might scoff at 50 miles being a high-mileage week. Their training plans often push well beyond that mark. But for recreational runners or those focused on shorter distances like 5Ks or 10Ks, 50 miles can be excessive. Here’s why:

• Specificity: Training plans should be specific to your race distance. Marathon training emphasizes building endurance, which often translates to higher mileage. Conversely, training for a 5K prioritizes speed and leg turnover, achieved through shorter, faster runs.
• Less is More: The “more miles, the better” mentality doesn’t always hold. For shorter distances, quality over quantity reigns supreme. Your training should incorporate speed work, interval training, and tempo runs to build speed and lactate threshold, crucial elements for shorter race success.

Remember, your training plan should be a personalized roadmap to your running goals. Don’t get caught up in chasing mileage numbers that don’t align with your aspirations.

Listening to Your Body: The Ultimate Biofeedback Tool

We’ve all heard the adage “listen to your body,” but it’s worth repeating, especially when venturing into high-mileage territory. Your body is an incredible biofeedback tool, constantly communicating its needs. Here’s how to decipher its messages:

• Pain: Pain is not a normal part of running. Aching muscles after a long run are expected, but persistent pain is a red flag. Respect these signals and take rest days or adjust your training intensity.
• Fatigue: Feeling perpetually wiped out? This could be a sign of overtraining. Prioritize sleep, adjust your mileage, and ensure you’re fueling your body adequately.
• Motivation: Are you dreading each run? High mileage shouldn’t zap your running joy. If your motivation is dwindling, re-evaluate your goals and training plan. Consider incorporating some fun runs or taking a break to reignite your passion.

You can avoid injuries and maintain a sustainable running practice by always listening to your body.

Fueling the Machine: Nutrition for High Mileage Success

Running 50 miles a week burns serious calories. Think of your body as a high-performance engine – it needs the right macronutrients for runners to ensure smooth running. Here are some key nutritional considerations for high-mileage runners:

• Calories: You need to consume enough calories to support your training volume. Consult a nutritionist or use online calculators to determine your daily calorie needs.
• Carbohydrates: Carbs are your body’s primary source of energy during runs. Stock up on whole grains, fruits, and vegetables to ensure adequate carbohydrate intake.
• Protein: Protein is essential for muscle repair and recovery. Include lean protein sources like chicken, fish, beans, and lentils.
• Healthy Fats: Healthy fats are crucial in hormone regulation and satiety. Include sources like avocado, nuts, and seeds in your diet.
• Hydration: Staying hydrated is vital for optimal performance and recovery. Drink plenty of water throughout the day, and consider electrolyte-rich beverages for longer runs.

When your body is properly fueled, you’ll have the energy to tackle your high-mileage training and recover effectively. Remember, nutrition is a personal journey. Experiment with different foods and find what works best for you.

Sleep: The Unsung Hero of Recovery

Think of sleep as your body’s magic recovery potion. Aim for 7-8 hours of quality sleep each night. During sleep, your muscles repair and rebuild, making you stronger for your next run. Here are some tips to optimize your sleep for running recovery:

• Create a consistent sleep schedule: Go to bed and wake up at roughly the same time each day, even on weekends.
• Establish a relaxing bedtime routine: Take a warm bath, read a book, or practice calming stretches to wind down before sleep.
• Optimize your sleep environment: Ensure your bedroom is cool, dark, and quiet. Avoid using electronic devices in bed as the blue light emitted can disrupt sleep patterns.

Prioritizing sleep is a non-negotiable for high-mileage runners. By ensuring adequate rest, you’ll be well-equipped to handle the demands of your training and reach your running goals.

Consulting a Pro: Expert Guidance for Your Journey

If you’re unsure whether running 50 miles a week is the right move for you, don’t hesitate to consult a running coach or healthcare professional. They can offer invaluable guidance by considering several factors:

• Experience Level: They can assess your running history and recommend a suitable mileage progression plan.
• Goals: A coach can help you define your running goals and tailor your training plan accordingly.
• Overall Health: Underlying health conditions might need a change to your training volume or intensity. A healthcare professional can ensure your training aligns with your health and fitness.

A coach or healthcare professional can be your trusted guide on your running journey. Their expertise can help you avoid injuries, optimize your training, and achieve your running aspirations.

The Final Lap: It’s All About the Journey

Running should be an enjoyable journey, of personal growth and accomplishment. Don’t get caught up in chasing numbers – focus on what feels good for your body and what helps you achieve your running goals. Here are some parting thoughts:

• Celebrate small victories: Focus on your progress, not just the miles you log. Celebrate milestones, big or small.
• Find the joy in the run: Running should be enjoyable. If you’re not having fun, re-evaluate your approach. Find scenic running routes, join a running group, or incorporate some music to keep things interesting.
• Listen to your body: It’s your most valuable running tool. Respect its signals and prioritize recovery when needed.

Remember, running 50 miles a week can be a rewarding experience, but it’s not for everyone. When you consider the various factors above, listening to your body, and prioritizing proper nutrition and rest, you can determine if high mileage is the right path for you. Embrace the journey, celebrate your progress, and most importantly, have fun on the run!

Final Thoughts on Running 50 Miles a Week

If you have anything further to add to my article, please comment below, or if you have any questions, please don’t hesitate to ask in the comments section below.