Running volume: How optimising your mileage can help you to progress
Many runners keep a close eye on their mileage, documenting exactly how far they run in a day, week, month or even year. Beyond serving as an interesting or impressive statistic, knowing how many miles or kilometres you run, also known as your running volume, can play a key part in your training – no matter what your running goal or experience level.
‘Volume is a key parameter,’ says exercise physiologist and Running Strong running coach Janet Hamilton, who adds that many runners don’t understand just how valuable this metric is.
Since it can play such a pivotal role in your running performance, we’ve reached out to the experts to explore what running volume is, how it differs from running intensity and the benefits of dialling into this all-important measurement.
Why you should pay attention to running volume
Put simply, your running volume is how much you run within a set time period, whether that involves days, weeks or months. Typically, you measure volume in miles or kilometres, although Hamilton says that you can measure running volume in minutes, too.
An important thing to make clear is that running volume does not measure intensity, which is how hard you run. As noted by Emily Venters, a professional runner for Nike and running coach with RunDoyenYou, you can consider intensity as ‘anything that is going to get your heart rate up higher and out of that easy run pace’. For example, intervals, tempo runs and hill workouts.
Running coach Kai Ng uses a car analogy to explain the difference between the two terms. ‘Think of running volume as the total distance covered, like a car’s mileage, while intensity is similar to how hard you press down on the accelerator,’ he says. Both volume and intensity have their place in a well-designed training plan, continues Ng, although they serve different purposes in the build-up to race day.
‘Volume helps to build endurance and aerobic capacity, which are foundational for long-distance running,’ he says. ‘Intensity, meanwhile, improves speed, efficiency and performance by challenging the body to work harder in shorter bursts.’
To reduce your risk of developing an injury, running coaches generally recommend that you increase just one variable at a time. So, if you dial up the running volume, you’ll want to hold steady on the intensity steady – and vice-versa.
How to find your optimal running volume
Standard running training plans, whether its a Couch to 5K schedule or improver marathon plan, typically include weekly distance or time targets. However, as Ng explains, these targets are volume recommendations – the ‘right’ volume is individualised by factors such as your own running experience and goals, as well as the amount of time that you can devote to running.
If you’re targeting a 5K for the first time, your volume will likely be 10 to 12 miles a week at your peak week. Beginner 10K runners will likely run a total of 18 to 21 miles a week, while first-time half marathoners will likely aim for 30 to 35 miles a week. In this case, Hamilton suggests that the majority of long runs constitute no more than 40% of the total weekly volume. As for marathon training, Hamilton says that beginner marathoners should strive to reach about 40 to 45 miles a week in the peak week of training.
So, how can you find your magic running volume? According to Venters, it all boils down to listening to your body – more specifically, paying attention to your energy and fatigue levels. If you find that your easy runs feel, well, easy, and you complete your speed workouts comfortably, then you’ve probably found the right mileage, she explains. It might even be a sign that you could increase your running volume. On the other hand, if you’re tired and getting out the door is a struggle, it’s probably a sign that you’re doing too much.
In Venters’ experience, athletes, when left to their own devices, typically err on the side of doing too much. ‘A lot of runners have the mentality that more and more is better, but it can be a fine line,’ she explains.
Ng agrees. While higher volume can boost endurance, ‘it’s most effective when balanced with the runner’s capacity and adequate recovery,’ he explains. When volume is too high, runners can miss target paces, get bogged down by fatigue, frequently become ill or simply lose motivation, he explains. ‘Good training should challenge but not exhaust the athlete.’
The benefits of hitting your ideal running volume
As Ng notes, finding the running volume that works for you can help to build your aerobic capacity, power and muscular endurance, without overly stressing your body. In other words, the right volume enables steady progress without increasing the risk of burnout or injury.
That’s why training plans focus on increasing volume before adding intensity. Those slow, easy runs improve the strength of your heart, lungs, tendons, muscles, ligaments and bones, which means that your body is better able to tolerate the stress of speed sessions, says Hamilton. ‘Volume is your friend,’ she adds.
How to adjust your running volume
Think you need to tweak your running volume? Follow these expert tips to scale things up or down accordingly.
1. Boost mileage strategically
To increase your overall running volume, start by increasing the length of your long run, as this can help to improve your stamina. After several weeks worth of gradual increases there, consider lengthening your moderate-distance runs, like hill workouts or speed sessions. The last thing to dial up are your recovery runs, Hamilton says, which should still feel easy.
2. Don’t increase too quickly
When building up your running volume, do so by no more than 10-15% each week, says Venters. Remember that these jumps don’t need to happen every week, either – holding your mileage steady for a few weeks at a time can help to build strength and endurance, notes Ng.
3. Build in cutback weeks
Ramping up your mileage doesn’t need to be a linear process. Both Venters and Ng suggest incorporating cutback weeks every fourth week to ensure that you give your body some time to recover. So, if your goal is to increase your running volume, spend three weeks increasing your mileage in small increments before dropping down during your fourth week. Then, go back to your build. Once you hit your goal, continue to use your fourth week of training as a cutback period.
4. Take time off before resetting
If you think that your running volume is too high, take two or three days off completely to rest, advises Venters. Then, when you get back to training, scale things back slightly. For example, cut down your long run and reduce your easy runs by about a mile each and see how you feel. Ng, for his part, suggests incorporating shorter tempo or interval sessions into your training to help you maintain your fitness while reducing the overall volume.
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