With the help of an exercise physiologist, we’ll look at a few different scenarios for how long you should be able to run non-stop and how you can build more endurance.
Running, even in small doses, benefits health in a variety of ways: from improved heart health to increased bone density.
But everyone has a different threshold for how many minutes they should be able to run without stopping, depending on whether they’ve been running for years, or are completely new to the sport.
How long should you run continuously if you are completely new to running?
If you’ve never run before, start with intervals of 30 to 60 seconds of running followed by 30 to 60 seconds of walking for a total of 10 minutes, according to Jason Machowsky, an exercise physiologist at the Hospital for Special Surgery’s Sports Rehabilitation and Performance Center.
Then, as you build endurance, you can start to build up to 20 to 25 minutes of walking and running. The goal is to increase the time you spend running, not the speed at which you go.
As you pass that 20-minute mark, Machowsky suggests lengthening your run. For example, if you were doing 30” of running and 30” of walking, you can start increasing it to 60” and 30” respectively. Then you can go to 90” or 2 minutes of running with 1 minute of walking.
Just make sure to run every other day to make sure you’re giving your body enough time to recover, Machowsky says.
As you lengthen your running intervals and shorten your walking intervals, you’ll notice that you’ll reach a point where you’ll be running (jogging) for most of your workout.
What about those who once ran very competitively but have stopped running regularly for years
Let’s say you used to run for miles, but now you no longer exercise regularly. If you haven’t maintained that running base over the past couple of years, you probably won’t have the same strong endurance base you once had, and that’s to be expected.
Machowsky says you can probably get back to previous levels by gradually increasing your mileage. However, he recommended doing this gradually, especially at first, to avoid injury.
There are many ways you can follow a walking program. One combination that Machowsky suggests is to initially run for 3 minutes and walk for 1 minute.
If you’re someone who hasn’t run in a few years, you might run for 10 to 15 minutes total at first. If you’re someone who runs occasionally, you could start increasing your weekly mileage by doing more of these walk-run workouts for a total of 20 to 30 minutes. The key is to listen to your body so you don’t overdo it.
How many minutes to run non-stop if you are an intermediate runner
For you, how long you should be able to run without stopping depends on your specific goals, Machowsky says.
If you’re running simply to maintain good health, expert guidelines say adults between the ages of 18 and 65 should participate in:
-at least 30 minutes of moderate-intensity aerobic activity five days a week, or
-at least 20 minutes of vigorous intensity three days a week
Exercise intensity:
-Moderate aerobic exercise (in addition to running includes using an elliptical machine, cycling or swimming) should make you feel like you are getting tired, but not so much that you are out of breath.
“High-intensity aerobic activity, on the other hand, should feel like really hard effort, meaning you should end up feeling like it’s hard to hold a conversation for a few minutes,” Machowsky says.
If you are someone who wants to compete in a 5km race, or a half marathon, the amount of time you should be able to run without stopping varies drastically depending on the goal (from 30 minutes to 2 hours). Working with a running coach can help you create a training plan that can help you safely reach your goals.
Source: livestrong.com
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