How Much Running is Too Much Running?

If you are a runner, there has definitely been some point when you’ve asked yourself, “how much running is too much?” I was reading a post in a Facebook group called Girls Who Run recently, where the person had just finished her first half marathon. She was still riding the high of her accomplishment, and was wondering how long she should wait to start training for her next half. It got me thinking about how “too much running” varies from person to person. As a beginner, it’s difficult to judge how far or fast you should be going. More seasoned runners might be worried about the strain on their bodies. It all depends on your goals and what your body is conditioned to do… so how can a person know how much running is too much for them? 

When it’s Too Far

In another running group I’m in, someone shared a photo that perfectly illustrated what can happen when you run too far. One foot was in a walking cast, while her other one was wrapped up in a tensor bandage. She used to be a runner, but had stopped for a few years. Her first time out again, she decided to run twenty MILES. This is an extreme example, but it’s important to ease into any new activity you do, and the same goes for running. 

Whether you are new to running or getting back to it after surgery, injury, or any other break, take it slow! I’m over here increasing my distance 1km at a time. It’s hard because my brain remembers what I used to be able to do, and I’m super competitive so I want to keep up to my peers. But I’d rather take longer to build up to my old distance than hurt myself and be sidelined.

You’ll know if you are running too far because your body will tell you; though if you’re adding distance incrementally, you shouldn’t be too achy. And if you want to increase your distance without hurting yourself, you’re going to need to factor in recovery days and strength and mobility training to support your body. 

When it’s Too Fast

Just like going too far too soon, running too fast can be a problem. If you go out and run really fast all of the time, it will be difficult to start adding distance. It also can be harder on your body if you’re always pushing yourself. Running fast sometimes can be fun, but it’s important to add variation to your runs. Try conversation-paced running, or alter your terrain. The surfaces you run on all affect your stride, the muscles you use, and the impact on your body.

Grass is softer, but adds resistance to your stride so you’ll be slower. Trails can be bumpy, so you need to adjust your stride more often and pay closer attention to where you’re going. Trails also require more core strength to stabilize you on the uneven surface. There’s even a difference between running on sidewalks vs the road. Too much of one thing can contribute to overuse injuries… which is a huge red flag that it’s too much running for you. The moral of the story is to change things up. 

When it Hurts

Running too far or fast can both lead to injuries. Yes, you can expect achy muscles after a great run, but not being able to walk up stairs the next day is a sign that you overdid it. Just ask past-Melissa how she felt after her very first run! And if you find yourself with regular pain in one area, it’s time to evaluate things. If you are already in pain, it’s best to see a health practitioner to nip it in the bud. You don’t want to leave it for too long, when it can get worse and affect more than just your running. 

Being a runner should not mean being in chronic pain. This might surprise you, but a very common cause of running injuries is muscle imbalances or mobility issues. When you run, you push yourself forward, making the same repetitive movements hundreds or thousands of times. Yes, it’s this rhythmic pattern that so many runners love to get lost in; but it’s also what causes overuse injuries and muscle imbalance. And if your joints and muscles are restricted or weak, injuries are going to happen. Luckily, I have some tips to help you keep running with fewer aches, pains, and injuries. 

How to Keep Running 

How much running is too much for you depends on several factors, including what your body is used to doing. But if you want to keep running (which is probably why you are wondering how much is too much), then you need to listen to your body, condition it appropriately, and give it time to recover. 

• Take care of the aches, pains, and tightness by seeing practitioners such as a chiropractor, massage therapist, physiotherapist, etc.
• Always warm up with functional movements before getting into your run.
• Take rest days with no running.
• Use a foam roller, ball, or rolling stick to help with recovery.
• Incorporate strength and mobility training to avoid muscle imbalances and protect yourself from injury.

It can be overwhelming to think about adding strength and mobility training to your running routine. But it’s essential if you want to increase your speed or distance and continue running into the future. An easy way to support your body as a runner is to do strength and Pilates workouts at home. In Sweat with Melissa, you get access to an ever-growing library of workouts to increase your strength and mobility, and that will help keep your body running-ready no matter what your goals are.