⌚ LOLZLetter 102 | Should You Run for Miles or Minutes? ⌚
Welcome!
Hopefully, you had a good holiday week and continue to have an enjoyable time into the New Year. It’s the weird holiday week where no one knows what they are doing.
A common question with runners is: Should you run by miles or minutes? What is the advantage to both?
There are positives and negatives with both, and what it comes down to is your personal preference. Right now, there are people reading this newsletter thinking: people really track minutes over miles?
Most people are familiar with the Bowerman Track Club, one of the country's most prestigious running programs. The coach, Jerry Schumacher, has his athletes run for minutes, and he calls them: "Jerry Miles." The system allows athletes to train without the pressure of running a certain mileage and making sure they don't run their easy runs too hard.
Don't get me wrong, they are obviously doing tough workouts, but they aren't forced to hit a mileage goal each week. This, in turn, focuses on quality over quantity.
Something to consider: Your body does not know details that we as runners can become obsessed with. Your body doesn't know what pace or mileage it is. Your body does know what is hard and what is easy and what you can handle.
In short, it knows, the harder something is, the less you can do. The easier something is, the more you can do.
What are the advantages of running in minutes?
Maintaining your fitness level.
Increases your running enjoyment
Better for days when you need to focus on recovery
What are the advantages of running by miles?
Knowing your Distance
Good for building your motivation
Adds intensity
Helpful for reaching specific mile goals
So Why Run for Time?
We all have a specific amount of time we can fit running into our life. Have you ever had a run planned, gotten about halfway out, and realized, oh geez, I'm running out of time? This usually leads to sprint home and hoping you get to whatever event is next.
Running for time allows you to enjoy that full amount of time. Say you have 60 minutes on your plan; you can enjoy it! Whether you run 7.8 miles or 7.7, you are still on your feet for 60 minutes.
One of my favorite workouts is 20X1 minute hard/1 minute easy. I usually do it on my "regular running loop," which has a few hills. On the minute hards, I push hard. Some minutes I get .15 of a mile, others I get .12 or even .17. It just depends on external factors such as weather or terrain. I don't expect to run the same pace on an uphill as a downhill, but I know I'm pushing for a minute.
Pros of Running for Time:
Easy Runs are Actually Easy: Running for time is especially helpful for easy runs and recovery. When you don't focus on pace, you are more likely to run for feel versus what you think you should be running. For example, I will run anywhere from 9-12 minute miles on my easy run days. I don't feel bad about it and couldn't care less.
Effort Based: Running 5 miles into a headwind is a lot different than running 5 miles on ideal conditions. You might have 30 minutes in ideal temperatures and run 4 miles. You might have 30 minutes in a torrential downpour with 20 mph winds and run 3 miles, but running for time will level the effort.
Motivation: Is it just me, or is seeing 60 minutes on the schedule a lot easier to motivate than seeing 6 miles?
Cons of Running for Time:
Hard to Stay Engaged: Sometimes, if you only run for time, it can be hard to stay engaged. You know you'll be out there for X amount of time, and the pace doesn't matter, so you might find yourself not pushing yourself. Engagement is something I sometimes have an issue with. There have been runs that I've found myself so relaxed, I look down and realize I am just going through the motions versus actually pushing myself.
Pros of Running for Distance:
Current Fitness Level: Tracking your running by distance is one of the best ways to tell your current fitness level. It helps you better understand your pace per mile and can help measure your progress.
Cons of Running for Distance:
Pushing Yourself When You Shouldn't: If you always run for the distance, you are more likely to push the pace on easy runs. Don't be married to your GPS watch. Not every workout needs to be intense, and in fact, they shouldn't be!
Lead to Injury/Burnout: When you always go harder than you need to, it can lead to burnout or injury. This is true with anything, and running doesn't need to be an "all or nothing" type of sport.
Running for distance can be hard on your body. Always using this method can lead to feelings of both physical and mental fatigue, making it more difficult to stick to your training schedule. A good portion of running is mental, and if you begin to hate it, you aren't going to run well.
So Should You Run by Miles or Minutes?
Both of these have their pros and cons, and it's ok to do both. Personally, I tend to run my easy runs by minutes. If I run 10.32 miles or 10.18 miles in 90 minutes...it doesn't matter.
You may want to hit certain mileage for workouts (especially when you are marathon training). Still, not every run needs to be a certain amount of mileage or pace to "be successful." In fact, more successful runs can come when you are listening to your body.
What is Keeping Me Entertained?
I'm enjoying all of the podcasts that Lindsey Hein and Citius Mag have put out with the Marathon Project. Citius Mag had a great interview with Marty Hehir (the men's winner and Philly local). At the end of the podcast, Chris always asks the guest their "funniest drug testing story" This one might have been mine.
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As always, thank you to everyone who reads and shares the newsletter. Sharing is what helps the newsletter grow and keep it free. See you next year.
Stay healthy and safe.
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"Is it just me, or is seeing 60 minutes on the schedule a lot easier to motivate than seeing 6 miles?" This is such a great point!
I find it much easier to run by time in the Canadian winter given the varied wind and weather conditions. Workouts become much more like trail runs. Pace kind of goes out the window when your immediate goal is not to fall flat on your face/keester. I also have a hard limit of 90 minutes for my long runs. If the temperature is below freezing, I get too cold if I stay out longer.