The Minimal Effective Dose for Running: How Much is Enough?

What is the Minimal Effective Dose for Running?

The MED varies based on goals, experience, and individual physiology. However, research and coaching experience suggest general guidelines:

• For General Health:

  • 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week (as per WHO guidelines). This equates to 3-4 short runs per week.

• For Cardiovascular Fitness & Maintenance:

  • 2-3 runs per week, each lasting 30-45 minutes, at a moderate effort.

• For Performance & Race Training:

  • 3-5 runs per week, incorporating speed, endurance, and recovery runs.

  • At least one long run (60+ minutes) and one high-intensity session.

Key Components of an Effective Minimal Running Plan

1. Intensity Matters More Than Volume

   • Short, high-intensity workouts (e.g., interval training) can yield similar or greater benefits than longer, steady-state runs.

   • Two quality sessions per week (tempo runs, intervals) paired with an easy run can sustain performance.

2. Strength Training for Efficiency

   • Supplementing running with 2-3 strength training sessions per week helps prevent injuries and improves economy.

   • Exercises targeting the posterior chain, core, and stabilizers can enhance running mechanics.

3. Recovery is Essential

   • Sleep, mobility work, and proper nutrition ensure that minimal training remains effective.

   • Overtraining with excessive mileage often leads to diminishing returns and injury risk.

Finding Your Ideal Running Dose

• Beginners: Start with 2-3 runs per week, focusing on consistency over volume.

• Intermediate Runners: Maintain fitness with 3-4 runs per week, adjusting volume based on race goals.

• Experienced Runners: Optimize performance with 4-5 runs per week, balancing quality and recovery.

Conclusion

The minimal effective dose for running ensures that runners achieve fitness, longevity, and performance without excessive wear and tear. By balancing intensity, strength training, and recovery, runners can sustain progress with less mileage than traditionally believed. Whether training for health or competition, finding your MED allows for smarter, more sustainable running.

At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling and physician services to assess your risk for injury and assist in your performance goals.

Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.