Running provides a host of health benefits, from better heart health to higher bone mineral density. But everyone has a different threshold for how long we should be able to run without stopping.
beginners
If we’ve never run before, we’ll start with 30-60 second intervals of running followed by 30-60 seconds of walking for a total of 10 minutes. Then when we gain stamina we can start to build up up to 20 to 25 minutes walking and running. The goal is to increase the time we spend running (rather than focusing on speed).
When we get past that 20-minute marker, it’s recommended to lengthen the run portion of the interval. For example, if we’re doing 30 seconds of running, 30 seconds of rest, we can start to increase it to 60 seconds of running and 30 seconds of recovery. We’ll just make sure to run every other day to make sure we’re giving the body adequate time to recover.
intermediate corridor
For this type of runner, the non-stop running time depends on the specific goals. If we’re just running to maintain good health, we’ll use the WHO physical activity guidelines (minimum 30 minutes of moderate-intensity aerobic activity five days a week or minimum 20 minutes of vigorous-intensity three days a week) .
Whether we like to compete in a 5K or a half marathon, the length of time we should be able to run without stopping varies drastically between those training plans. Working with a running coach can help us create a training plan that helps us reach our goals safely.
experienced runner
If we routinely run 12 miles a week or more, instead of focusing on how long we should be able to run without stopping, it’s more important to identify if overtraining is a factor in how many miles we run, how intense they are races or both.
An experienced runner can run between five and six days a week, but 70 to 80 percent of those runs should be low- or moderate-intensity. If most of your runs for the week fall into that category of vigorous intensity, we could be at risk of burnout or even overuse injuries.
A good option is to do a low-intensity run or cross-train the day after a speed session or other vigorous training. In fact, sometimes that little bit of blood flow from lighter activity will help speed recovery because we’re not pushing ourselves back to that limit where the body is really overshooting capacity and increasing the risk of injury.