The Truth About Junk Mileage: How Extra Miles Can Make You a Faster Runner

TLDRJunk mileage is a term used to describe running extra miles that are considered to have little purpose. However, increasing your weekly mileage is actually the best predictor of success as a distance runner. Junk mileage can be real if those extra miles are done too hard and too fast. The key is to run your extra miles safely, gradually increasing your mileage at a relatively easy effort. Remember that running not only improves your fitness but also has numerous mental and emotional benefits.

Key insights

🏃Increasing your weekly mileage is the best predictor of success as a distance runner.

🚫Junk mileage can be real if the extra miles are done too hard and too fast.

🔑Running your extra miles safely, at a relatively easy effort, is crucial to avoid junk mileage.

💪Running more mileage helps build strength and endurance, making you a faster runner.

❗️Running easy runs at an appropriate effort level allows you to prioritize and focus on harder workouts and long runs.

Q&A

What is junk mileage?

—Junk mileage refers to running extra miles that are considered to have little purpose or contribution to your fitness level.

Is increasing weekly mileage important for distance running?

—Yes, increasing your weekly mileage is the best predictor of success as a distance runner.

Can running too many extra miles be detrimental?

—Yes, if the extra miles are done too hard and too fast, it can lead to junk mileage and potential negative effects on recovery and performance.

How should extra miles be run to avoid junk mileage?

—Extra miles should be run at a relatively easy effort, allowing for proper recovery and avoiding the gray zone of training.

What are the benefits of running extra mileage?

—Running more mileage helps build strength and endurance, leading to improvements in performance and becoming a faster runner.

Timestamped Summary

00:00Junk mileage is a term used to describe running extra miles that are considered to have little purpose or contribution to your fitness level.

01:19Increasing your weekly mileage is the best predictor of success as a distance runner, contrary to the concept of junk mileage.

02:59Junk mileage can be real if the extra miles are done too hard and too fast, without proper recovery.

03:38Running your extra miles safely, at a relatively easy effort, is crucial to avoid the negative effects of junk mileage.

05:34Running more mileage helps build strength and endurance, leading to improvements in performance and becoming a faster runner.

06:26Running easy runs at an appropriate effort level allows you to prioritize and focus on harder workouts and long runs.

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