Running 20 Miles a Week: 5 Benefits + How to Start
Are you already running 20 miles a week? If not, are you hoping to start a regular running routine that lets you cover this distance weekly?
First, congratulations on changing your life for the better through running. It takes a lot of effort to become a runner and stick with it. With consistent effort, you’ll be a running expert soon enough.
If your goal is to run 20 miles a week, consider your ability where you’re at now. With all the benefits of running regularly, getting started the right way is essential.
What Does Running 20 Miles a Week Do to Your Body?
Running is an excellent tool for getting healthy. But in what ways does it impact the body?
There are so many benefits the habit of running provides to us. You may experience some or all of them. And they may change your whole life!
The Top 5 Benefits of Running
Running 20 miles a week can have several positive effects on the body. Some of the benefits include:
1. Improved cardiovascular fitness
Running is a great cardiovascular exercise that can help to improve heart health by strengthening the heart and increasing lung capacity.
Those who complete regular cardiovascular exercise may be at a decreased risk for heart disease.
2. Weight loss
If you’re out of shape and considering running to lose weight and become healthier, it’s possible. Running burns many calories, which can help with weight loss if combined with a healthy diet.
Though many runners experience weight loss when staying consistent, some runners find that they gain muscle. This can lead to maintaining weight or even gaining weight.
Remember that the number on the scale often doesn’t know what healthy looks like for everyone.
3. Increased muscle strength
Running can help strengthen the leg muscles, specifically, the quadriceps, hamstrings, and calves become stronger with regular running.
Running can also help build some core strength which helps stabilize.
4. Improved mental health
Running is known to have positive effects on mental health, such as reducing stress and anxiety.
In my own experience, running regularly helps to clear my mind and allows me time to sort through my worries and concerns. After completing a run, I often feel like my worries aren’t quite as big as they seem.
5. Reduced risk of chronic diseases
Regular running can help to reduce the risk of chronic diseases.
This can include heart disease, stroke, and type 2 diabetes. Each time you set out for a run, you’re setting yourself up for a better, healthier future.
Note that running at this level of intensity can be hard on the body if not done properly.
Gradually build up to the 20-mile distance and always listen to your body. See your doctor if you experience any pain or discomfort. Doing so can prevent an injury that will sideline you from running altogether.
20 Miles a Week Running Plan
If you’re searching for the best running plan to hit your 20 weekly miles, consider one of the following options.
Here you’ll find four options to meet you where you’re at as a runner.
An option for run/walking when you’re just starting.
A gradual incline over the majority of the week.
For the consistency-is-key runner, a plan that sticks to the same mileage each run.
And for the busy runner, an option for running just three days a week.
Running 20 Miles a Week: FAQ
Have a question before you begin running 20 miles a week? The following are the most often-asked questions about the subject.
Is Running 20 Miles a Week Good?
Running 20 miles a week is a significant amount of running, but it also provides many health benefits, such as improved cardiovascular fitness and weight loss.
However, this level of running is only suitable for some people. Most new and amateur runners should be careful and gradually build up to 20 weekly miles.
Consider starting with walking only. Then try using the run/walk/run method to gain strength and consistency.
Then build up to being able to run for 20 minutes straight. This style of slow-building will set you up for success.
Incorporate strength training and stretching into your routine. While many runners prefer the physical activity of running, cross-training is compulsory for proper strength, stability, and injury prevention.
Will Running 20 Miles a Week Help Me Lose Weight?
Running 20 miles a week can help you lose weight because it burns calories.
However, weight loss also depends on other factors like diet and lifestyle.
It may take more than 20 miles per week to lose weight. This is particularly true if you consume more calories than you burn. A healthy diet and regular exercise is the key here.
Additionally, it’s important to note that weight loss is not the only measure of health. Factors such as body composition, muscle mass, and overall fitness should also be considered.
Is Running 20 Miles a Week Too Much?
Running 20 miles a week is a significant amount of running. However, whether it’s too much depends on your current fitness level and running experience.
If you’re new to running or have a pre-existing injury, start running gradually. Start at lower mileage, such as 10 miles a week, and slowly increase it over time.
A guideline many runners have stuck to over the years is the “10% Rule.” This means you wouldn’t increase your mileage by more than 10% per week.
🏃🏻♀️ Example: If you ran 10 miles this week, next week, you shouldn’t exceed 11 miles.
This rule isn’t perfect, though, and may prevent you from making substantial progress. If you’re only running three miles this week, running .3 more next week isn’t going to make much of a difference to your body.
It’s also important to include strength training, stretching, and recovery time in your routine to prevent injury.
Running 20 miles per week is absolutey high mileage for some runners. Always approach this intensity of running with a gradual increase and with proper preparation.
How Much Running Is Too Much Running?
Too much running differs greatly from one person to the next.
Someone who hasn’t ever run will likely find running every day to be too much. They also will likely find running three miles at once to be too much running.
To a marathoner, running three miles is an “easy” run and too much running might mean having to run more than 60 miles a week.
The level that is considered too much running for anyone is when the body is not on board with the amount. This could mean a decrease in immunity and a runner getting sick easily.
If you find that you’re experience aches and pains, you’re very likely running too much and will need to consult a doctor. If you end up injured, you have hit your limit and exceeded it.
Always err on the side of caution. Be gradual and wise with your running so that you can celebrate one race day.
How Much Can I Improve by Running 20 Miles a Week?
Running 20 miles per week can help you improve many things. This includes cardiovascular fitness, muscle endurance, and overall health.
Depending on your current fitness and running experience, you may see significant improvements in your running speed, endurance, and overall fitness.
It’s also vital to have a balanced training program. A quality training program includes strength and flexibility training and proper rest and recovery.
Additionally, it’s essential to keep your mileage manageable and pay attention to other aspects of your health. Don’t skimp on your nutrition, hydration, and sleep. If you do, you can expect your running to suffer.
Is Running 20 Miles a Week Enough for 5k Training?
Running 20 miles per week is enough for most runners to prepare for a 5K race.
However, it’s important to note that a well-rounded training program that includes running, strength training, and flexibility work to perform your best in a race. Additionally, you’ll need to build up your mileage gradually to prevent injury.
Be sure to include the following in your training:
👉🏼 Tempo Runs
👉🏼 Long Slow Distance or Endurance Runs
👉🏼 Rest and Recovery
Simply heading out for several miles multiple days a week will hit your mileage goal, but you may not run the best 5k you can.
Incorporating speed work and race-specific training into your schedule will maximize your ability.
Consulting a running coach or experienced runner can help you create a training plan tailored to your specific needs and goals. This is the best way to meet you where you’re currently at in your running journey.
Is Running 20 Miles a Week a Good Base Mileage Before Marathon Training?
Experienced runners will find 20 miles per week to be a good starting point for marathon training.
Marathon training generally requires a significant increase in mileage over several months, usually about 16 weeks. Each week will have a gradual build-up to peak mileage.
A standard marathon training plan requires up to 60 miles or more during peak week.
Remember that there is no one-size-fits-all approach to marathon training; each runner’s schedule will depend on their individual goals and current fitness level.
Best Tips for Running 20 Miles a Week
Here are some tips for running 20 miles a week:
✅ Gradually increase your weekly mileage.
Gradually increasing your mileage over time helps prevent injury. Gradually increasing the mileage helps your body become familiar with running and strengthen your muscles, bones, and ligaments to prepare for longer-duration runs.
✅ Stay consistent.
Find a suitable training plan and stick to it as best you can. Consistency is vital when it comes to building endurance.
Consider making your runs part of a routine. For example, keeping your runs to the morning hours might help you stay motivated.
✅ Include strength training.
Strength training exercises will build muscle mass and help you become a stronger runner. Lunges and squats are great for building stronger legs to help carry you for many miles.
Running becomes much easier when the entire body is strong.
✅ Include cross-training.
Exercise such as cycling, yoga, and swimming are other types of exercise that help your body build well-rounded muscles and stability. This is essential for becoming the best runner you can be.
With so many great options for cross-training, this aspect of training helps to stave off monotony.
✅ Focus on proper nutrition.
Proper fuel and hydration habits are essential for any athlete.
You should ensure your body is well nourished and hydrated before, during, and after your runs. Consider writing down your water intake, or installing an app on your phone to make sure you aren’t leading yourself to dehydration.
If you’re someone who likes energy drinks, be sure you’re drinking the energy drinks that are best for active people.
✅ Don’t forget to rest.
Rest and recovery are just as crucial to any training program as running. Get plenty of quality sleep. Pay attention to what your body tells you and if you need a day off from training, take it.
If you feel ill, be wise and don’t push yourself. Get your rest and come back stronger.
✅ Again, listen to your body.
Your body will let you know if it needs additional rest days. Listen to it so that you don’t become injured or ill.
You should also pay attention to any aches or pains that come up. Recognizing them early can help you prevent an oncoming injury that might take you out of running for months.
✅ Set a realistic, achievable goal.
A realistic goal means you can meet and maybe even exceed your expectations. Be sure you allow enough time to work towards your running goal to be fair with your expectations.
✅ Get help from professionals.
A running coach can guide you to success by assessing where you’re at now and where you hope to be.
You should also see your healthcare provider before starting any new exercise program. This is especially true if you have underlying health conditions or concerns.
Running 20 miles a week is a challenging goal that takes time, consistency, and effort to achieve.
Final Thoughts: Running 20 Miles a Week
Running 20 miles each week is undoubtedly maintainable for most runners. Listen to your body, and don’t push yourself too hard or fast. Increase your mileage slowly, and remember to include cross-training.
This new running routine will turn your life around for the better.
