Is Running 8 Miles a Day Recommended? Benefits, Risks

Is Running 8 Miles a Day Good for You?

Running is one of the most accessible and effective forms of exercise. It requires little equipment while providing huge health and fitness benefits. But is running 8 miles daily taking it too far?

Understanding the 8 Miles a Day Running Routine
Running 8 miles a day works out to 56 miles a week. This qualifies as "high mileage" training that many seasoned runners adopt to train for marathons, ultramarathons, Ironman triathlons, and other intense endurance events.

It typically involves running 6-8 miles on weekdays at an easy, conversational pace. The weekends have longer runs totaling 8-15+ miles to build aerobic capacity. It requires great dedication in terms of training time and recovery regimen.

Benefits of Running 8 Miles Every Day

Here are some of the great benefits you can achieve by running 8 miles daily:

Improves Heart Health: It decreases risk of hypertension, coronary heart disease, etc by strengthening heart muscles.
Facilitates Weight Loss: Burns anywhere between 600-1000 calories per 8 mile run helping shed loads of body fat.
Prevents Disease: Boosts immunity and reduces risk of diabetes, stroke, obesity and various cancers.
Enhances Mental Health: Triggers endorphin release to lift mood and boost self-esteem by setting and achieving goals.
Strengthens Bones & Joints: Prevents osteoporosis by stimulating bone building cells through weight bearing impact.

Potential Downsides of Running 8 Miles Daily

However, ramping up mileage too quickly comes with several drawbacks as well:

Risk of Injury: Too much too soon heightens risk of overuse injuries like stress fractures, plantar fasciitis, IT band syndrome, etc.
GI Issues: Can cause nausea, cramping and diarrhea especially if runners intake supplements, gels or drinks during long distances.
Burnout: High training load leads to exhaustion and heightened injury vulnerability without proper rest and recovery.
Nutrient Deficiencies: May struggle getting enough nutrition to fuel runs and recover properly post-workout.

How to Start Running 8 Miles Daily

Here are some tips to safely work your way up to running 8 miles a day:

Start with 3 miles a day first and add weekly 10% mileage increases
Dynamic warm-ups and strength training become vital for injury prevention
Monitor heart rate zones to run at an aerobic, conversational pace
Gradually increase long run distance on weekends up to 8-10+ miles
Listen to signs of overtraining like persistent fatigue or plateauing performance
Work closely with a coach, trainer or sports physician throughout

Expert Tips for Recovering From 8 Mile Runs

Since running 56+ miles a week is intense training, recovering properly is crucial for avoiding burnout or overtraining syndrome. Here are some top recovery tips:

Always stretch before and after runs to maintain flexibility and reduce next-day soreness
Alternate hard training days with lighter active recovery activities like walking, cycling or yoga
Fuel runs longer than 60-90 minutes with 30-60g carbs consumed hourly
Eat nutritious whole foods providing adequate protein to repair damaged muscle tissues
Ice baths, self-massage with foam rollers, compression gear etc. help muscles bounce back faster
Sleep at least 7-8 hours overnight to allow the body to rest and regenerate

The Takeaway

Running 8 miles per day allows seasoned runners to attain outstanding cardiovascular endurance and body composition. It prepares them for events like marathons and Ironman triathlons spanning 26.2 to 140.6 miles running, cycling and swimming.

However, beginners attempting such high mileages too quickly often end up injured or burnt out. Working up to it gradually while fueling and recovering optimally helps adapt to the training load safely.

So while an 8 mile per day plan clearly transforms fitness, it requires great care and expert guidance to implement sustainably.

FAQs

Is running 8 miles a day too much?

It's considered "high mileage" best suited for competitive runners training hard for endurance events. Beginners would likely get injured or burnout attempting it before building an adequate base.

What are the benefits of running 8 miles daily?

Major benefits include improved heart health, significant calorie burn and fat loss, disease prevention, mood boost, stronger bones and joints from high impact activity.

What are the downsides of an 8 mile per day running regimen?

Potential issues include increased injury risk, GI problems, burnout from overtraining, lack of sufficient nutrient intake, and reduced energy for other aspects of life.

How should you start running 8 miles every day?

Start low at 3 miles/day first, progressively increase weekly volume by 10%, do dynamic warmups/strength training, run mostly at an aerobic pace, build your long runs up to 8+ miles over time before attempting 8 miles daily.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.