How Many Miles Should I Run A Week?

How Many Miles Should I Run A Week?

Exercise is the most important part of an active lifestyle, and running is rightfully the number one sport for the general public because of its simplicity, lack of space constraints, and the intensity of the workout. People can run outside or run on a treadmill at home.

Many runners aim to outrun and constantly set new person best. But for the vast majority of runners, running for health is still the number one goal of everyone's running.

Running too little can't bring health, but excessive running leads to fatigue, and injury problems. For the sake of health, how long should we run? How many miles should I run a week?

running miles

How many miles should I run a week?

Here's a general guideline for how many miles you should consider running or jogging per week based on your fitness goals and experience level. Remember that individual factors, such as your current fitness level, age, and specific goals, may vary, so it's important to consult with a healthcare professional or fitness expert for personalized recommendations.

Fitness Goal: Maintaining General Health and Fitness

  • Beginner: 10-15 miles per week
  • Intermediate: 15-20 miles per week
  • Advanced: 20+ miles per week

Fitness Goal: Weight Loss

  • Beginner: 15-20 miles per week
  • Intermediate: 20-30 miles per week
  • Advanced: 30+ miles per week

Fitness Goal: Building Endurance

  • Beginner: 15-20 miles per week
  • Intermediate: 25-35 miles per week
  • Advanced: 40+ miles per week

Fitness Goal: Running a 5K (3.1 miles)

  • Beginner: 10-15 miles per week with a focus on shorter, faster runs
  • Intermediate: 15-20 miles per week with interval and tempo training
  • Advanced: 20-25+ miles per week with a mix of speed and endurance workouts

Fitness Goal: Running a Half Marathon (13.1 miles) or Marathon (26.2 miles)

  • Half Marathon Beginner: 20-25 miles per week with a gradual increase in long runs
  • Half Marathon Intermediate: 25-35 miles per week with structured training
  • Half Marathon Advanced: 35-45+ miles per week with focused speed and endurance work
  • Marathon Beginner: 25-30 miles per week with a gradual increase in long runs
  • Marathon Intermediate: 35-50 miles per week with structured training, including long runs and tempo workouts
  • Marathon Advanced: 50-70+ miles per week with a focus on endurance and race-specific preparation

    Please keep in mind that these are general recommendations, and individual factors like your body's response to training, injury history, and time availability should be considered. It's also crucial to incorporate rest days into your training routine to allow your body to recover and prevent overuse injuries. Always listen to your body and consider working with a coach or a fitness professional to create a personalized training plan tailored to your needs and goals.

    Running On SupeRun Treadmills

    SupeRun Smart Folding Treadmills combine the benefits of traditional treadmills with smart technology and space-saving design. Here are some advantages of using a smart folding treadmill:

    Space-Saving Design:

    One of the most significant advantages is its ability to fold up and be stored when not in use. This is ideal for those with limited space in their homes, offices, or apartments.


    You can have a full-sized treadmill for your workouts without taking up permanent floor space. You can easily fold it up and take it away conveniently.

    Smart Features:

    Smart folding treadmills often come with a range of advanced features, including access to a fitness app - PitPat, which can enhance your workout experience.

    Variety of Workouts:

    SupeRun smart treadmills offer a variety of workout programs, including guided workouts and training lessons. This keeps your workouts interesting and challenging.

    Data Tracking:

    Smart treadmills can track your workout data, including distance, speed, heart rate, and calories burned. This data can help you monitor your progress and set fitness goals.

    Interactive Training:

    Smart folding treadmills offer interactive training experiences with virtual coaches. This can be motivating and provide real-time feedback on your performance.


    SupeRun treadmills can let you have competitions with other people at any time that make your workouts more enjoyable.

    Social Connectivity:

    Smart treadmills allow you to connect with friends or compete with other users online, adding a social element to your workouts.

    Safety Features:

    Modern smart treadmills include safety features to keep runners safe in case of a fall.

    SupeRun smart folding treadmills not only offer numerous advantages but also have affordable prices and can meet most specific fitness needs. Additionally, all treadmills in SupeRun are sturdy and reliable, as safety is paramount during workouts.

    superun treadmill

    Scientific Exercise Guidelines For Adults

    The U.S. Physical Activity Guidelines are scientific exercise guidelines issued by the U.S. government that tell people exactly how much basic exercise they need for good health. The guide offers four basic recommendations for adults:

    Avoid Sedentary Lifestyles

    All adults should avoid prolonged periods of sedentary behavior. There are health benefits to be gained from participating in any physical activity.

    Living a sedentary lifestyle is indeed a health risk. Sedentary behavior refers to activities that involve sitting or lying down and expending very little energy. This type of lifestyle can have numerous negative effects on your health, both in the short term and the long term.

    Here are some of the health risks associated with a sedentary lifestyle:

    Weight Gain: When you're not active, you burn fewer calories, which can lead to weight gain. This can contribute to obesity, which is a risk factor for many chronic diseases.

    Cardiovascular Disease: Prolonged sitting can lead to poor circulation and an increased risk of heart disease. It can also raise blood pressure and increase levels of "bad" cholesterol (LDL cholesterol).

    Type 2 Diabetes: A sedentary lifestyle is a major risk factor for developing type 2 diabetes because it can lead to insulin resistance and impaired glucose metabolism.

    Muscle Weakness and Atrophy: Lack of physical activity can lead to muscle weakness and atrophy (shrinkage). This can result in decreased mobility and increased risk of injury.

    Osteoporosis: Sedentary individuals are at a greater risk of losing bone density, which can lead to osteoporosis and increased susceptibility to fractures.

    Mental Health Issues: Sedentary behavior has been linked to an increased risk of anxiety and depression. Physical activity can have a positive impact on mental well-being by reducing stress and improving mood.

    Digestive Problems: Sitting for long periods can contribute to digestive issues, including constipation and gastroesophageal reflux disease (GERD).

    Cancer: Some studies have suggested a link between prolonged sitting and an increased risk of certain cancers, particularly colorectal cancer and endometrial cancer.

    Reduced Lifespan: Research has shown that a sedentary lifestyle is associated with a shorter lifespan. Lack of physical activity can increase the risk of premature death.

    Poor Posture: Sitting for extended periods can lead to poor posture, which can result in back, neck, and shoulder pain.

    Mitigate Health Risks

    It's important to incorporate regular physical activity into your daily routine. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults, along with muscle-strengthening activities on two or more days per week. Reducing sedentary time by standing up, stretching, and taking short breaks from sitting can also help improve your health. Making these lifestyle changes can have a significant positive impact on your overall well-being and reduce the risks associated with a sedentary lifestyle.

    Exercise that lasts at least 10 minutes is considered effective and cumulative, meaning that running for less than 10 minutes at a time is not really effective exercise. 150 minutes of moderate-intensity exercise at one time is acceptable, but the public is advised that it is better to spread the exercise over the week.

    For More Health Benefits

    To get more and broader health benefits, adults can increase their activity levels, and the more active they are, the greater the health gains, meaning that there is only a lower limit to activity levels, not a strict upper limit. If you can participate in 300 minutes of moderate-intensity exercise per week or 150 minutes of vigorous-intensity exercise per week, you'll get more health gains than if you just meet the basic activity level.

    Do Strength Training

    Adults should also do some strength training in addition to participating in aerobic activities like running. The frequency of strength exercises is recommended 2 or more times a week, as these activities provide different health benefits than aerobic exercise.


    In conclusion, determining how many miles you should run per week depends on a variety of factors, including your fitness goals, experience level, and individual circumstances. The guidelines provided in this discussion offer a starting point for tailoring your running routine to your specific objectives.

    Whether you're running for general health and fitness, weight loss, endurance, or preparing for a specific race, consistency and a well-structured training program are key. Ultimately, the most important thing is to find a running routine that you enjoy and that allows you to make steady progress toward your fitness objectives while prioritizing your safety and well-being. Besides, choosing an ideal treadmill is also very important. Welcome to check SupeRun Treadmills!

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