Normally I use Randene Rants to get out of the running and fitness box, it’s a space where I can explore other things, but, this rant IS about running. Someone asked me my thoughts on “junk” miles. Did I think it was a thing? Could you in fact run “junk” miles. My simple answer to this is “No. Not if you have any semblance of a plan.” Let me explain.
First, we need to come up with some sort of definition for what “junk” miles are. Let’s assume that a “junk” mile would be any mile or miles ran that are completely useless. I almost feel like I can end the post right there, because I have never run a mile that I deemed to be completely useless. Worst case scenario, I maintained my fitness level and cleared my head. Best case scenario, the mile was part of a plan that was driving me towards a goal, but let’s dig a little bit deeper.
My opinion is that every runner should have a plan. Some may be very simple, such as, I just want to keep my metabolism elevated and stay fit, so I’ll run three times per week for 30 minutes. Others can be as complicated as preparing to run a 100-mile ultra-marathon, requiring back to back long runs in excess of 20 miles on the weekends. The point is that there is a clear goal and a plan in place.
For the sake of argument, let’s assume that someone is preparing for a marathon and is willing to run five times a week. Depending on their goal for the race, they want to go sub 3:30 or simply just want to finish, as an example, they should create a detailed plan around it. That plan might focus on building a cardio base and time on feet, or it may include speed work, or a combination of all of these things. Every single run should have a clear goal and rest days should be scheduled. Are there any “junk” miles here? I don’t think so.
Now if they decide to veer from the plan and skip rest days, or add mileage too quickly, are those “junk” miles? It’s hard to say. If they avoided injury, the added work may very well get them closer to their goals, but there is a risk/reward balance that needs to be assessed before making any decisions. I’d still be hard pressed to call them “junk” miles though. A better phrasing might be “risky” miles, because if they are healthy, they will most likely benefit the runner, but if the runner gets injured, they rolled the dice and lost.
The same thing goes with a taper. Runners, me included, often get restless during their taper period before a race, and they want to run more miles than their plan calls for. This is all risk/reward. You have to evaluate whether or not the extra miles will benefit your fitness and speed more than the rest and recovery will benefit your level of health. This is a very personal question and the only real way to find out what works for you is to experiment. My experience had been if I had good training blocks leading up to a race, I benefit more from the rest and recovery than I do from squeezing in the extra miles. However, if I did run the extra miles, they certainly wouldn’t be “junk”. As I stated above, at the very least I’d be happy doing what I love and would clear my head.
While, in my opinion, there is no such thing as junk miles, there are several things that I do to make sure that I maximize my risk/reward ratio. Here they are:
- I have clear goals for what I am trying to accomplish with my running.
- I create weekly plans based on my goals.
- Every run has a clear objective.
- I schedule my rest days and taper.
- I stick to my plan as much as possible.
If you do all of these things, I highly doubt that you will run one “junk” mile… if they even exist.
Keep putting one foot in front of the other. PEACE! Joe the Runner
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