What Are Junk Miles, and How do I Avoid Them?

When you first get into running you may come across some new and unfamiliar terminology. In this article, we are going to discuss one particular phrase which many people find difficult to define: junk miles. What are they, and should you be avoiding them?

What’s your Goal?

To answer these questions we have to look at why you are running. We all run for a reason. Some of us are running to keep fit. Some are running for fun and some are training for specific races or to complete individual challenges.

In almost all of these cases, we are likely to set a goal to achieve. This might be to complete your marathon in a certain time, or drop under a certain weight within 6 months, or to run 5k without stopping.

To help us achieve our goals, we might set mini-goals along the way. We might plan how often we are going to run each week and significantly, we might organize those sessions into specific types of training.

What Types of Training?

Typically, we split our training sessions into different types to target and improve different areas of fitness and strength:

• Intervals target improved speed
• Tempo/Threshold Runs target increased stamina and cardio function
• Long Runs target endurance and stamina
• Hill Sessions target different muscle groups and improve speed on the flat
• Recovery Runs target endurance, recovery, fuel efficiency

What are Junk Miles?

In an ideal world, every run you do will have a purpose. Every training session is targeted in one of the ways listed above.

However, in the real world, we aren’t 100% committed 100% of the time. Sometimes we simply aren’t feeling it and sometimes we just go out with no real purpose other than for fun. You might meet a friend, or go out for no other reason than the weather is nice.

It can often be the case that when we go running we are not doing a specific type of training. This is when you might hear the phrase ‘junk miles’. Throw away miles. Miles that mean nothing, because they aren’t targeted.

But, the phrase ‘junk miles’ is a misnomer. Junk miles simply don’t exist and here’s why.

Every Run Counts

Why do we run? It’s true, most of us have a goal we want to achieve when we start running. But ultimately, we run because we enjoy it. You don’t have to be training for a sub 4-hour marathon or a sub 30-minute 5K in order to benefit from running.

If you go out to run for no other reason than fun, that’s a good enough reason. Those miles do count. They are not junk.

Junk Miles Don’t Exist

Examine the average training week of an elite Kenyan distance runner, and you’ll find the majority of their runs are slow and relaxed! Easy-paced runs are much more valuable than you might imagine. They build a strong foundation for your faster runs. They condition your body for the harder efforts and they allow your body time to recover.

Referring to junk miles can be a useful reminder that we have goals and we have set ourselves targets. But it shouldn’t stop your going out and enjoying 5 easy miles with your best friend and stopping for coffee along the way.

Aside from the physical benefits of ‘training’, running is great as an overall fitness activity. It is also of huge benefit to your mental well-being. Running outdoors or on the treadmill, on Zwift or not, gives you time to de-stress, time to think, time to listen, time… out.

So don’t worry about ‘junk miles’. They aren’t real. Go have fun. Go run!