Reader Inquiry: How often should I be adding miles to my run?

April 28, 2009


After posting my race results, I received a message from an old college classmate.

How often should I be adding miles to my run? Currently, I run 2 miles 4-5 times a week. I have been running for 2 months. I added a mile a month. Should I add miles more frequently?

First, I commend you for running two miles 4-5 times a week. As far as increasing your endurance, I suggest a two prong approach. First, I would advise you to increase your speed on your two mile run. For instance, if it takes you thirty minutes, try to decrease your time by two minutes and slowly work on getting faster. Secondly, set aside one day a week to have a long run. To start, maybe your goal could be three miles. As your endurance increases, continue pushing yourself by getting faster and running farther. I think the month timeframe is fine.

If you are running to lose weight, you will get better results when you pair your running with weight training or circuits. No, you are not going to bulk up, but you will burn more calories, speed up your metabolism, and get ready for swimsuit season faster. I recommend an all over body toner. Here is a great circuit from Women’s Health magazine that does not require weights.

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