Running has long been a favorite exercise for fitness enthusiasts and casual movers alike. It’s simple, affordable, and a great way to stay in shape—or so they say. But when it comes to how much running you should do, opinions vary wildly. Some swear by daily runs, while others warn that overdoing it can lead to burnout or injury.

To separate fact from fiction, Megan Hayes reached out to fitness expert Taylor Grant. Known for a straightforward, slightly sarcastic style, Taylor has spent years coaching runners of all levels. In this extended chat with reporter Megan Hayes, Taylor tackles the big questions: how much running is healthy, when to rest, and whether you really need to chase those marathon medals.

Megan Hayes: Taylor, thanks for sitting down with me today. Let’s start with the big one: how much running should the average person aim for in a week?

Taylor Grant: Happy to be here, Megan. And let’s get right to it—there’s no magic number. I know, that’s a frustrating answer, but hear me out. It depends on your goals, your fitness level, and honestly, how much you enjoy running. If you’re a beginner looking to improve overall fitness, 10-20 miles a week is a sweet spot. That’s enough to see benefits without overdoing it.

Megan Hayes: What about more experienced runners? Should they aim higher?

Taylor Grant: Experienced runners, sure, they can handle more—within reason. If you’re training for a race, like a half marathon or marathon, your mileage will naturally creep up. But even then, I advise capping it around 50-60 miles a week for most people. Anything beyond that, and you’re flirting with overtraining unless you’ve got the body of a cyborg.

Megan Hayes: Overtraining—that’s a term that gets thrown around a lot. How does someone know if they’re overdoing it?

Taylor Grant: Oh, it’s not subtle. You’ll feel it. Constant fatigue, nagging injuries that just won’t heal, a drop in performance, even bad moods—those are all red flags. Running is supposed to make you feel good, not like you’ve been run over. Rest days aren’t optional; they’re mandatory.

Megan Hayes: Speaking of rest, how many rest days should a runner take in a week?

Taylor Grant: At least one, preferably two. And by “rest,” I don’t mean “rest by running slowly.” I mean actual rest—put your feet up, go for a walk, do some yoga, or just Netflix and chill. Your muscles need time to recover, or you’ll pay the price later.

Megan Hayes: Some people swear by running every day. What’s your take on streak running?

Taylor Grant: Look, I get the appeal—it’s about discipline, commitment, and all that jazz. But running every day isn’t for everyone. If you’re healthy, injury-free, and genuinely enjoy it, fine. But for most people, it’s a fast track to burnout. Plus, life’s too short to obsess over never missing a day.

Megan Hayes: Let’s talk about intensity. Should runners focus more on mileage or speed?

Taylor Grant: Both matter, but not at the same time. If you’re building mileage, don’t worry about speed—it’s like trying to juggle while riding a unicycle. Focus on one goal at a time. For most recreational runners, slow and steady wins the race. Save the sprints for the track team.

Megan Hayes: What about cross-training? How does that fit into the equation?

Taylor Grant: Cross-training is the unsung hero of running. Cycling, swimming, strength training—they all help build endurance and prevent injuries. Running is great, but it’s not enough on its own. A strong body needs variety. Think of cross-training as the veggies on your fitness plate—you might not love it, but you need it.

Megan Hayes: Any final words of wisdom for our readers?

Taylor Grant: Yeah, don’t let running become a chore. If you’re dreading every mile, it’s time to reevaluate. Maybe you’re doing too much, or maybe running just isn’t your thing—and that’s okay. Fitness is about finding what works for you, not punishing yourself. Listen to your body, take those rest days, and most importantly, enjoy the ride.

Megan Hayes: Taylor, this has been fantastic. Thanks for sharing your insights.

Taylor Grant: Anytime, Megan. Now, if you’ll excuse me, I’ve got a run to skip—I’m on my rest day.