What is the minimum distance for a run to have a positive, measurable effect?

Why not take a walk or hike instead? Don't aggravate your injury unnecessarily.

Minimum effective distance wrote:

Suppose you are a 1500/5K guy who is either recovering from an injury or is extremely time-crunched. In that case, what is the minimum distance you can run that would still produce a measurable effect, compared with just sitting on the couch that day? Would running just one lap at marathon pace have any noticeable impact?

Ron Hill the famous 2.09 thoner from the 70s had a streak lasting over 50 years, and he counted 1 mile as a minimum run, when he was sick and on crutches.

1 mile was his magic number, from memory. This means anything from 5-10 mins depending on level, and whether jog or time trial.

My minimum is 2 miles. I'm getting close to a 5 year streak!! That day after I did 65 miles was not very fast.

probably depends on yow much u run. if you average 17 miles a day in singles, a 2 mile run wont affect you the same way as if you ran 5 mpw.

mpwmatters wrote:

probably depends on yow much u run. if you average 17 miles a day in singles, a 2 mile run wont affect you the same way as if you ran 5 mpw.

Let's say you run more than a hobby jogger but less than most HS kids. So around 25 MPW.

Minimum effective distance wrote:

mpwmatters wrote:

probably depends on yow much u run. if you average 17 miles a day in singles, a 2 mile run wont affect you the same way as if you ran 5 mpw.

Let's say you run more than a hobby jogger but less than most HS kids. So around 25 MPW.

What are you talking about - "more than" - that IS hobby jogger mileage

Djdjdjdj wrote:

Minimum effective distance wrote:

Let's say you run more than a hobby jogger but less than most HS kids. So around 25 MPW.

What are you talking about - "more than" - that IS hobby jogger mileage

So Roger Bannister was a hobby jogger? He rarely went above 25 MPW.

Bannister didn't run 5k

Teg don’t run no 10k.

Minimum effective distance wrote:

mpwmatters wrote:

probably depends on yow much u run. if you average 17 miles a day in singles, a 2 mile run wont affect you the same way as if you ran 5 mpw.

Let's say you run more than a hobby jogger but less than most HS kids. So around 25 MPW.

Let’s say everyone is a hobby jogger outside of the top 100 in the world.

I've always has the opinion that everything counts. 5 minutes spent running is 5 minutes spent running.

One lap will do if you run it at your mile race pace.

One mile will do if you run it like a tempo run.

Two miles will do if you run it like an easy/recovery run.

The most time effective runs are continuous runs. The minimum effective run is 20 minutes. You'd have to have a pretty serious injury if you can't do 20 minutes easy.

I've been just running easy - a lot (80 mpw, 10k ft climbing), but all easy. I think if I went out and did a few 100m strides, or even just one, that would provide a noticeable benefit.

The amount of steps between the couch and the beer fridge where I select a brew/ale/lager, etc and back to the couch, that will make me happy...

1979 wrote:

The most time effective runs are continuous runs. The minimum effective run is 20 minutes. You'd have to have a pretty serious injury if you can't do 20 minutes easy.

A former co-worker in his late 20s had a really odd training program - 2.5 mile run to work, 2 mile run during lunch, 2.5 mile run from work to home, and another 2 miles on the treadmill not long before bedtime. He only ran longer than 20 minutes at one time on Saturday (6 miles) and took Sunday off.

IIRC, he ran something like a 4:22 mile off of that training even though was only a 4:40 guy in HS.

Going for a walk, even for an elite runner, is better than sitting on the couch and beneficial. It's all about the time on your feet, so I'd say a two mile walk is better than a one mile jog. If you're really hurt then go for a long walk. Keep that impact low on your injury, but still work the muscles a bit.

Good Lord, just go run.

20 something wrote:

1979 wrote:

The most time effective runs are continuous runs. The minimum effective run is 20 minutes. You'd have to have a pretty serious injury if you can't do 20 minutes easy.

A former co-worker in his late 20s had a really odd training program - 2.5 mile run to work, 2 mile run during lunch, 2.5 mile run from work to home, and another 2 miles on the treadmill not long before bedtime. He only ran longer than 20 minutes at one time on Saturday (6 miles) and took Sunday off.

IIRC, he ran something like a 4:22 mile off of that training even though was only a 4:40 guy in HS.

That is actually an excellent training system because he is still getting 15-18 mins four times a day - over one hour of running, and around 9 -10 miles. Most people don't do multiples because of the hassle for changing, etc.

Karel Lismont, the Belgian Euro champion (1971) in the marathon, and two time Olympic medallist, 72/76, ran three 10km runs per day in the forest.

He had a long career spanning around 12 years, and was also 3rd in World Cross. 27.56, 10, 000, and 2.11 thon.