Is Running 15 Miles a Week Too Much? 7 Benefits of the Distance

If you run regularly, you might wonder, “how many miles should I run a week? Is running 15 miles a week too much? Not enough?”

Things can be a bit confusing, especially if you’re relatively new to the sport of running. Whether you’re a marathon runner or a 5k runner, the answer for how many miles you should run each week will differ.

Let’s discuss a few critical points and the benefits to help you decide what’s best for you.

How Many Miles Should You Run in a Week?

Depending on what kind of runner you are will help determine how many miles you should run in a week.

If you’re not already a runner, you might ask, “what’s a 5k in miles” or “how many miles are in a 10k?” So, where do you begin?

If you enjoy running short-distance races such as 5ks and 10ks, consider keeping your mileage relatively short each week. Depending on your training plan, you may run anywhere from 7 to 15 miles a week to help keep you fit and help you maintain your running ability.

If you’re someone training for a half marathon, your highest mileage week would likely be around 23-25 miles. This might sound like a whole lot of miles, but remember, this is spread over a few days.

For a marathoner, you’ll likely run around 40 miles or more in your highest mileage training week. Marathon training is intense; this type of mileage will take time and energy. Be prepared by using the best marathon training tips to help you stay strong.

Will I Lose Weight Running 15 Miles a Week?

If you’re looking to lose weight by running, you won’t need to worry about running a marathon.

If you can run 15 miles a week, you can lose weight using running as a source of cardio fitness. You may decide to make up the mileage over five days if you have the time. By running 3 miles a day, five days a week, you’ll hit important guidelines for adult physical fitness.

Pairing your 15 miles a week with nutritious and balanced meals means that you can anticipate losing weight and getting healthier.

If you’re already in good physical shape, it may be harder to shed a few pounds by running 15 miles weekly. This is why including cross-training with your running, such as weight lifting, is always recommended. Building muscles means stronger running and allowing the body to burn fat more efficiently.

What If I’m Not Losing Weight?

The body is somewhat complex, and not all runners experience the same benefits of running a specific mileage.

If you’re running 15 miles a week and find that you’re not losing weight, you may need to address your diet. Eating balanced, healthy meals is crucial to losing or maintaining weight.

You may be overeating; however, it’s also important to consider if you’re not eating enough. Diet culture and unrealistic societal expectations have led us to believe eating less equals weight loss. This is not true.

Though you may experience some weight loss by undereating, it’s entirely unsustainable and unhealthy.

Instead, consider healthy foods and meals that will fuel your body and help you feel good. Be sure to get ample fruits and vegetables, drink plenty of water, and don’t skimp on quality protein.

A healthy body is necessary for a happy mind!

Is 15 Miles a Week Too Much?

Based on what we know about marathon training, it’s safe to say that running 15 miles a week isn’t too much. In fact, 15 miles in a single week would be the fewest you’d run during a marathon training program.

Although 15 miles a week is OK for many, it’s important to note that you wouldn’t start by running 15 miles. Instead, you’ll want to start slow and gradually build up to this mileage.

Start by building up to running a full mile. If you can do this, running a mile every day for a few days is a good idea. This can help your body strengthen the musculoskeletal system and prepare for more intense runs.

If you find that running 1 mile is already too easy for you, trying to run 2 miles daily is a great stepping stone. After all, if you can run this distance every day of the week, you’ve accomplished 14 miles in a single week. You’re already so close to hitting 15 weekly miles!

A bit more advanced than this? Try a training plan for running 20 miles a week.

Is Running 15-20 Miles a Week Good?

It depends on what you’re looking to get out of your weekly running, but running 15 to 20 miles a week is very good.

The CDC recommends that adults complete 150 minutes of moderate-intensity activity each week to stay healthy. The average runner can run a mile in about 10 minutes. This means that after 15 miles a week, the average runner can complete 150 minutes of physical activity to meet these health standards.

For those runners who are a bit quicker, consider upping that mileage to 20 miles a week, and you’ll likely hit the mark.

I’d also like to point out that you should include some strength training in addition to running. This will help you maintain a well-balanced fitness routine and ensure you gain strength for running.

The Benefits of Running 15 Miles a Week

Of course, there are several benefits to running this distance every week. Although some benefits may present themselves immediately, others can take a few weeks to experience.

Stay consistent in your running routine, and you’re sure to discover why running can be beneficial.

✅ You’ll start a healthy habit.

If you aim to run 15 miles a week, you’re on your way to starting a healthy habit. Regular physical fitness is vital to maintaining an overall healthy lifestyle. Running 15 miles a week is an excellent target for adults to hit the recommended weekly fitness activity guidelines.

If you want to start a morning run routine, aiming to complete 15 miles each week is a great goal to help you get there.

✅ You’ll have more energy.

Although you’ll need to use energy to complete your weekly 15 miles, you’ll also find that staying active will help you have more energy throughout the day.

As long as you continue nourishing your body with healthy foods, water, and rest, you’ll find that running regularly helps your energy level. Although it may take some adjustment, you’ll likely be glad you started this running journey.

You’ll soon understand all the people who wake up extra early to get a workout in.

✅ You’ll lose weight.

Although this might not be the case for everyone, running 15 miles a week can be incredibly helpful for losing weight and fat.

Regular activity is essential for a healthy weight, so maintaining 15 miles weekly can help trim your waistline while building an overall healthy habit.

✅ You’ll have a sense of accomplishment.

Running 15 miles a week is incredible.

You’ll understand what I’m talking about by accomplishing this weekly goal. That sense of accomplishment will help you build confidence and feel proud of yourself. We could all stand to be a little more proud of ourselves.

✅ Provides you with YOU time.

In today’s world, were often too busy to take time for ourselves. Between work and family, everyday errands, and deadlines, it can be hard to set aside time for some self-care. Let the 15 miles you run every week become your time when you can reset and take care of yourself.

Running is a great stress relief. This might be the activity that can help you manage that regular workday tension.

✅ You’ll change your life.

Running can be seriously life-changing, even if you’ve never enjoyed it.

I hated running in high school because of a terrible soccer coach who made us run to the point where half of our team was injured that season. Not fun.

However, choosing to run for yourself and take the pressure off to meet an expectation can seriously transform your life. You’ll find that you’re capable of hard things and maybe even decide to run your first half-marathon!

✅ You’ll see an improvement in your mental health.

We know that physical activity is vital for our mental health. If you’re not currently active, maybe even because your mental health is holding you back, consider making minor adjustments to get to the point of running 15 miles each week.

This will help improve your mental health by releasing endorphins and serotonin necessary to generate that happy feeling we all yearn for. It might seem challenging to get yourself up and going, but when you start this healthy running routine, you’ll find elevation in your overall mood.

Final Thoughts: Running 15 Miles a Week

Whether you’re a runner or looking to start a new healthy habit, consider running 15 miles a week.

You’ll reap lots of great benefits from regular running and may find that you’re interested in this fun sport. Starting a new running hobby may be the thing that changes your whole life.