How many miles a day should you run a day?

If you’ve been wondering, ‘how many miles should I run a day to lose body fat?’, consider the three miles a day rule. The reason three miles is so popular is that it’s challenging yet doable for most people.

How many miles should I run a day to stay healthy?

For A Healthier Lifestyle Running a mile a day results in better performance and increased endurance. You also benefit from the added advantages of physical activity, including reduced body fat and disease risk. However, with time, you can work your way up and increase to running 4 miles.

How many km should I run per day?

How many kilometres should you run in a day? – For beginners: “Between 1.6 and 4.8 kilometres is a reasonable beginning distance for a day’s running. This running distance is thought to be the most effective for lowering the risk of heart attacks, strokes, and cardiovascular disease.

Moreover, the heart becomes stronger—it pumps more blood per beat, and the lungs become more powerful. As your cardiovascular efficiency improves, you will be able to eventually run faster with less effort,” says Dr Archana Batra, dietitian and diabetes educator. Fitness coach Niranjan Deshpande suggests, “A good distance to run in a day is between 2.4 to 5 km.

This distance keeps all your muscles active and improves your heart health as well.” For Experienced Runners: “A running session of 8 to11 kilometres is a reasonable distance for experienced runners to maintain fitness levels. However, it is crucial to not overwork yourself.

How many km in 30 minutes running?

How Many Miles In 30 Minutes of Running at Marathon Pace Do Men and Women Run? – Finally, let’s look at the marathon. The average marathon finish time for men across all ages is 3:34:56. This is 8:12 per mile or 5:06 per kilometer. You would run 5.88 kilometers or 3.66 miles in 30 minutes at this pace.

Lastly, with an average marathon time of 4:08:09 for women (9:28 min/mile or 5:53 per kilometer), women would run 3.17 miles or 5.1 km in 30 minutes. In sum, if we look at the data from primarily the marathon paces, running 30 minutes will equate to running about 3-3.75 miles or 5-5.75 km for the average male runner and 3 miles or 5 kilometers for most women.

Where do you stack up? How far do you usually run on one of your 30-minute runs? You can always see how far you ran with an online distance calculator. Find out more here,

Can I get abs by just running?

And, will running give you abs? ‘ Yes, running can help give you defined abs,’ said Todd Buckingham, Ph.D., exercise physiologist. But before you get too excited, it’s important to note that running alone isn’t enough to improve muscular definition in your midsection.

What is a runners body?

The term “runner’s body” is often used to describe a certain type of physique that is associated with regular running and other forms of endurance exercise. This type of body is often characterized by lean muscle mass, low body fat, and a defined physique, especially in the legs, hips, and core.

1. However, it’s important to note that there is no one specific “runner’s body.” Running and other forms of endurance exercise can benefit people of all shapes, sizes, and body types.
2. In fact, running can help people lose weight, increase muscle mass, improve cardiovascular health, and boost overall fitness, regardless of their starting body type.

Additionally, the physical benefits of running go beyond just appearance, as regular running has been shown to improve mental health, increase energy levels, reduce stress, and more. So, whether you’re looking to lose weight, improve your health, or simply feel better, running can be a great way to achieve your goals, regardless of your body type.

How do I know if I’m running too much?

How much running is too much? – The average runner won’t get close to their physiological limit of running (for reference, elites are able to run over 120 miles a week with three to four high-quality sessions per week and ultrarunners often log over 150 miles a week).

1. But almost every runner will have a period where they do too much too soon, McConkey says.
2. One indication is that your general energy is down, resting heart rate is up, and performance or paces are slower than normal, it is likely because you are not getting the recovery needed.
3. A simple way to check if you are running too much is by monitoring your pliability,” says McConkey.

For example, if you foam roll and there is muscle soreness and pain throughout your legs, this is likely a sign the body is accumulating inflammation, and your work-to-rest ratio is out of balance. Join Runner’s World+ for unlimited access to the best training tips for runners Overtraining symptoms vary from person to person, but the key is to tune into your own body and listen closely for the feedback it’s providing you, Hamilton says.

“If you’re constantly sore, battling one injury after another, that’s a pretty good indication you’re taking it too far.” Additionally, if you continue to train despite an injury, it’s time to re-evaluate. “Do what’s needed for the given race or event goal and respect the fact that beyond that level you may find diminishing returns,” Hamilton says.

“Doing more will usually bring benefits in performance, but at some point that risk/reward calculation starts to get flipped on its head, and you take on way more risk with the increased training and reap only minimal if any reward.”

How many km a week should I run?

John’s Running Tips – Progressive Training Running seems to attract hardworking, goal-oriented people who appreciate the fact that the sport rewards honest effort. These runners learned that the more they put in, the more they get out. Running is different.

Honestly evaluate your fitness level – If you haven’t had a physical exam lately, have one before you begin your running program. Start out running gently and slow to a walk when you feel tired. Remember: you should be able to carry on a conversation as you run. If you’re patient with yourself, you can increase your effort as your body builds strength and adapts to the stress of running. Easy does it – The generally accepted rule for increasing your distance is to edge upward no more than 10% per week. Beginner runners should add just 1 or 2 km per week to their totals. This doesn’t sound like too much, but it will help keep you healthy, and that means you can continue building. Start from a base of 20 km per week; you can build up to 40 km per week (enough to finish a marathon, if that interests you) in 10 to 12 weeks. Your long runs are another consideration. To avoid injury or fatigue, these should be increased by only 2 km per week. Plan for plateaus – Don’t increase your distance every week. Build to a comfortable level and then plateau there to let your body adjust. For example, you might build to 20 km per week and then stay at that training level for three or four weeks before gradually increasing again. Another smart tactic is to scale back periodically. You could build up from 10 to 12 to 14 km per week, and then rest with a 10 km week before moving on to 16 km. Don’t allow yourself to get caught up by the thrill of increasing your distance every single week. That simply can’t work very long. Make haste slowly – Another cause of injury and fatigue is increasing the speed of your training runs too much and too often. The same is true of interval workouts, hill running and racing. When the time is right for faster-paced running (after you’re completely comfortable with the amount of training you’re doing) ease into it just once a week. Never do fast running more than twice a week. Balance your fast workouts and your long runs (both qualify as “hard” days) with slower, shorter days. This is the well-known and widely followed hard-easy system. Strive for efficient running form – You’ll have more fun because you won’t be struggling against yourself. Poor running form is the cause of many injuries. For example, running too high on the toes or leaning too far forward can contribute to shin splints and Achilles tendonitis. Carrying the arms too high or swinging the elbows back too far can cause back or shoulder stiffness or injury. To run most efficiently, keep your body straight, and concentrate on lifting your knee just enough to allow your leg to swing forward naturally. Combined with a gentle heel landing, this will give you an economical yet productive stride. Turn away from fad diets; go instead with wholesome foods – Runners function best on a diet high in complex carbohydrates. That means eating plenty of fruits, vegetables, whole-grain products and low-fat dairy foods and avoiding fried foods, pastries, cookies, ice cream and other fat-laden items. Fish, lean meats and poultry are better for you than their high-fat cousins—sausage, bacon, untrimmed red meats and cold cuts. Generally, you’re wise to eat three to four hours before running. That way, you’re less likely to experience bloating or nausea. Remember: fluids are vital. Aim to drink 8 to 10 glasses of water a day. Hills place an enormous stress on the cardiovascular system, so it’s best to warm up for several miles so you raise your heart rate gradually – When climbing hills, shorten your stride and concentrate on lifting your knees and landing more on the front of your foot. Pump your arms like a cross-country skier. Lean forward but keep your back straight, your hips in, your chest out and your head up. Barrelling down a steep hill can multiply skeletal forces several fold, increasing chances of injury. Hold your arms low and tilt your body forward to keep it perpendicular to the slope. Allow your stride to stretch out a little, but don’t exaggerate it. Try to avoid the breaking action of landing too hard on your heels. Be smart about injuries – Runners who interrupt their training programs at the first sign of injury generally recover very quickly. You might not be able to enter the race you’re aiming for, but you’ll be able to find another one soon. On the other hand, runners who persist in training hard even after they start to break down are courting much more serious injuries. When you develop a persistent running pain, open your eyes and obey the red flag. Stop. Rest. Wait until your body is ready to begin training again. When it is, ease back into your training. Don’t try to catch up too quickly: it can’t be done. Pay close attention to pain – It’s usually okay to forget mild discomfort if it goes away during a run and doesn’t return after. But pain that worsens during a run or that returns after each run cannot be ignored. Remember: pain has a purpose. It’s a warning sign from your body that something’s wrong. Don’t overlook it. Instead, change your running pattern, or if the pain is severe enough, stop running and seek professional help. “Any Pain, No Brain.” Consult your doctor before continuing your running program if one of these applies to you:

You’re over 60 years of age and not used to regular exercise You have a family history of coronary heart disease You have pain or feel pressure in the left or mid chest area, the left side of your neck, left shoulder or left arm during or immediately after running You feel faint, dizzy, without explanation, and out of breath after mild exercise You have high blood pressure that is currently not being treated You have had a heart incident, a heart murmur or a heart attack You have arthritis You are a diabetic

Does running build muscle?

Water – Water helps regulate body temperature and other bodily functions. Your personal water needs depend on several factors, including age, body size, diet, and activity level. All the same, the National Academy of Medicine generally recommends that men and women get 125 ounces (3.7 liters) and 91 ounces (2.7 liters) per day, respectively ( 17 ).

These guidelines are for adults ages 19 and older, and include water from both foods and beverages. Most people can stay hydrated by eating a healthy diet and drinking water when thirsty, as well as during and after exercise ( 18 ). Summary A robust diet is integral to gaining muscle with running. Be sure to stay hydrated and eat adequate amounts of protein, carbs, and fats.

Although long distance running may inhibit muscle growth, high intensity, short duration running may promote it. Doing HIIT several times per week can help you build lower body muscle, Make sure you follow a balanced diet and stay hydrated to support the muscle building process.

Is it OK to run 5km every day?

Benefits of running 5k a day – When you’re running 5k a day, you will soon see noticeable differences in your fitness, but that’s not all. You may find that you are getting stronger, your breathing may get easier, and you take less time to recover. There’s not only the fitness and strength side of things, but you may also reduce the risk of a heart attack and stroke, as well as help to reduce the risk of heart disease and certain cancers.

1. With the physical benefits, there are also plenty of mental health benefits.
2. Running, or exercise in general will release endorphins and dopamine which are the happy chemicals in our brain, making you feel happier, calmer and less stressed.
3. You will feel better for a run, although it might not feel like it at the time.

A group of Dutch scientists concluded that running 30 mins a day or 2.5 hours a week may help to decrease the risk of various diseases. Another study found that running everyday can also help with your sleep and concentration levels. Running will release certain endorphins that may help with those and keep you alert for longer.

How many km to run to lose 1kg?

Did you know 1kg of fat is equal to 7,700 calories? That means in order to lose 1kg of fat, you’d need to burn 7,700 calories. And if you’re setting out to ‘burn off’ your calories? ​Or using exercise as the ONLY way to drop fat without focusing on your calorie intake? In this article I’ll share with you how to lose 1 kg of fat.

You’re fighting a losing battle. Here’s what losing 1kg of fat looks like through exercise ​ We’ll use the ‘average’ person here to keep it simple.60 mins of running on the treadmill set at 10km an hour = 500 calories ( again, this is an estimate of the average person ). That means you’d need to run approximately 15.2 hours to burn 7,700 calories.

And that’s assuming you didn’t eat anything. (Because you’d need to add back those calories). Which is stupid right? That’s to lose just 1 KILO of FAT. Ridiculous. Here’s another example.45 minute spin class = 440 calories ( estimate of average person ).

• That means you’d need to do around 17.5 x 45 minute spin classes per WEEK if you want to lose 1kg of fat.
• Again, ridiculous.
• Especially if you don’t focus on your food intake.
• Trying to lose 1kg of fat through exercise alone is pretty much a lose/lose battle.
• It needs to be a combination of exercise and controlled calorie intake for overall health and well-being.

Exercise is only one ingredient of a large recipe. You can’t make cupcakes (fat loss) with flour (exercise) alone can you? Nope. Now here’s how you can make losing 1kg a little easier. If you want to lose 1kg per week? You’d need to be in a calorie deficit of 1,100 calories per DAY for 7 x days.

1. 7,700 calorie weekly deficit) That’s pretty hardcore.
2. It means if you’re currently consuming 2,000 calories per day, and you’re currently burning 2,000 calories per day (in other words, maintaining your weight), you’d need to consume 900 calories per day, for the next 7 days.
3. Whilst keeping your ‘expenditure’ the same.

Just to lose 1kg of fat. Yeah, good luck with that. (Please don’t try it, because that’s just silly and unsustainable). Here’s how to lose 1kg of fat SUSTAINABLY without using a calorie calculator or formula ​

1. Step on the scales (optional) and take your measurements (chest/waist/hips).
2. Keep a food diary for a week (MyFitnessPal or on a piece of paper).
3. Take your measurements a week later on the SAME day and time.
4. Was there a change? If YES – keep doing what you’re doing. If NO – drop your calories by 200-500 per DAY (depending on speed of results).
5. Rinse and repeat.

It really is that simple. And you haven’t even flogged yourself on a treadmill. Or a spin class. Why does this approach work? Because you simply become AWARE of your overall calorie intake. When you focus on measuring calories coming IN. The rest will take care of itself. Why? Because you consume calories longer than you exercise. Think about it. You eat for a period of say 13 hours? (Assuming you have your first meal at 7am and your last at 8pm). And you exercise for approximately 45 minutes to 1 hour a day. Big difference. Anywhoo, Want to know the BEST form of exercise to burn the MOST amount of calories in the LEAST amount of time? ——> Weight training. You’ll burn a shyte load of calories during AND afterwards too. I’m not even kidding when I say this, If you weight train, you can literally sit on the couch, watch Netflix AND burn extra calories. There’s your win/win right there ;). Take away points:

• 1kg of fat is 7,700 calories.
• To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories.
• ^ Don’t try and achieve this through exercise.
• Focus on the calories you eat and drink by keeping a food diary.
• What gets measured, gets managed.
• Lift weights.

If all this sounds too confusing – don’t know how to lift weights, don’t know how to track food, don’t know what you should eat, just down right frustrated and you want a coach to take care of it all for you so you don’t have to waste time trying to figure it all out but get the results you want? Hit the ‘book now’ button below.

Is 10 km a day too much to run?

Is it okay to run 10k every day? As long as you work up to running 10k every day without a large increase in running volume, it is okay to do so! You also want to make sure that about 80 percent of your running volume is done at an easy pace.

Can I run 10 km in 1 hour?

Good 10K Times – As you might expect, 10K finish times vary substantially. The time recorded by an elite runner is substantially faster than the average finish time for this distance. Decently fit runners are likely to finish a 10K race in about 60 minutes.

Is 10 km in 30 minutes good?

How fast can you run a 10k race? – The women’s world record for a 10k race is held by Ethiopian runner Almaz Ayana, who achieved a time of 29:17.45 in 2016. The men’s world record belongs to Kenenisa Bekele — also from Ethiopia — with a time of 26:17.53.

In general, elite runners are able to finish a 10k in approximately 30 minutes. But of course, these times probably aren’t a realistic goal for most people. If you’d like to run a 10k and have been training regularly, aim for the average time for your age. Even if you run a bit slower than average, simply being able to finish a 10k race is a great achievement.

After all, being fit enough to run these races requires training and effort. Don’t be discouraged if your final time is a bit slower than expected; keep training and you’ll get better!

Can we run 5 km in 24 minutes?

If you want to run a sub-24 minute 5km time then you’ll want to get your 5k pace at 7:43 minutes per mile or 4:48 minutes per kilometer to come in at just under your desired time. With the popularity of parkrun and various couch to 5k training plans, it really is a popular, and achievable distance for most runners.

Can you get ripped running?

While running may not help you get ripped or help you jump higher, it offers a lot of other important benefits and should probably be a part of your overall workout program. And if you have goals of getting leaner and losing fat, I do believe running and other endurance training can help you with those goals.

Can I get a six-pack at 40?

5 tips for getting a six-pack over the age of 40 Achieving a chiselled six-pack is the holy grail for many dedicated gym-goers, but the challenge can become harder the older you get. As you age, you lose muscle mass and your body becomes less efficient in converting food into energy – a process that leads to the well-documented ‘middle-aged spread’ that often happens after you turn 40, even if your lifestyle and diet remain the same.

“By the time you hit your 40s, unless you’ve stuck to a regular weight training programme since your 20s, your muscle mass will have been in a state of persistent decline for a long time,” says Ruth Stone, consultant PT at Sweatband.com. “Getting a six-pack is not impossible, but requires an incredible effort.” Thankfully, if you’re already in decent shape, just a few changes to your routine can put you on the right path to a Love Island-worthy midsection.

To that end, we asked Stone, and Nicola Addison-Newland, Healthspan’s resident personal trainer, for their best tips and tricks for sculpting a shredded six-pack 1. Be strategic with diet and exercise “To achieve a six-pack, you’ll need a low-calorie, high-protein diet coupled with a training program that includes core strength exercises at least three times a week,” says Stone.

• To make the body leaner, a low-calorie diet coupled with regular general exercise is a must.
• You’re more likely to improve your muscle-to-fat ratio if you have a session at least twice a week, to improve your overall fitness, and weight sessions at least three times a week to build your muscle mass.

“Together, these two factors will reduce your fat deposits, increase your overall muscle mass, increase your ability to exercise harder as you get fitter, and most importantly, increase your metabolism – meaning your body will require more calories to operate, both during periods of rest and exercise, which will continue to drive down your stored fat.” 2.

Focus on core exercises “In terms of core conditioning, there are lots of exercises that you can do, but those that involve extra weight in addition to your own bodyweight will be the most effective at creating tone and definition in the abdominal region,” says Stone. “These should always be balanced with an equal number of back exercises that require just as much effort – these will keep your training balanced and operate to sustain posture, which is important if the appearance of the muscle is as important as its function to you.” “Don’t be scared to lift weights and lift heavy,” adds Addison.

“Muscle is metabolically active, burning energy even when at rest, meaning you will carry on burning calories post-workout and far into the next day if you eat right.” 3. Add in compound movements ” have shown that regular weight training can boost your basal metabolic rate by 15%,” notes Addison.

• Make sure to incorporate exercises that challenge numerous muscle groups and multiple joints, also known as compound movements, into your workout routine.
• These include squats, lunges, pull-ups, deadlifts, and bent-over rows.” 4.
• Always eat breakfast “Skipping breakfast slows down your metabolism as your body adjusts to cling on to any nutrients and calories it can find,” says Addison.

“Eat breakfast like a king, lunch like a prince and dinner like a pauper, making sure that protein is the base of meals.” 5. Get in 5,000 steps before lunch “Staying active outside of the gym can help keep your midsection lean, and walking instead of taking the car is a great way to do this.

Does running give you a smaller waist?

Moderate-to-High Intensity Running Targets Harmful Belly Fat – Carrying excess belly fat is extremely bad for your health. Many studies show a connection between belly fat and an increased risk of heart disease, type 2 diabetes and many other diseases ( 10, 11 ).

Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12, 13, 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet. However, training at moderate-to-high intensity was most effective at reducing belly fat ( 14 ).

Another study of 27 middle-aged women found that high-intensity running considerably reduced belly fat, compared to low-intensity walking/running or no exercise ( 15 ). Lastly, a study of 45 healthy but inactive women found that high-intensity interval exercise three times per week significantly reduced body fat and belly fat, compared to steady pace exercise or no exercise ( 16 ).

Can you get a nice body from running?

Does running make your butt bigger? – Running can help you to sculpt your backside depending on which type of running you do. Your butt is mainly formed of pelvic bones, gluteal muscles and fat. Running targets mainly your legs and butt. The muscles which are used to power you through your run are quadriceps, hamstrings, calves and glutes.

Will running shape my legs?

Does Running Tone Your Legs? – When you run, your legs and feet absorb a force of up to seven times your body weight each time you take a stride. That means constant work for the muscles in your legs, which will (over time) increase muscle tone. Running on its own will help tone your legs (and butt), but it might not be enough for some people to get those lovely runner’s legs.

One thing you may notice is that sprinters often have more defined muscles in their legs and abdominal muscles than distance runners. This is indeed due to the style of training, which builds more power and thus more muscle. The following tips will help you achieve that more powerful look as well, even if you run long distance.

Let’s look at some specific tips and workouts to help you get more shape in those legs.

Why do runners lift?

Here are 3 benefits of strength training for runners: –

1. Lifting weights makes you faster. Studies show that strength training for runners enhances running form, VO2 max, and running economy by improving neuromuscular coordination and power, and encouraging coordination and stride efficiency. Specifically, the research has found that by lifting weights, runners use 2-8 percent less energy and oxygen to run, improving time trial performance by 2 to 5 percent. Hello, PR city!
2. Lifting for runners can also prevent injuries. Runners who lift weights have stronger muscles, connective tissues, and bones which can make them less prone to injury, This is something I have experienced firsthand as I have rehabbed my hamstring tear.
3. Runners who lift have better overall health. Strength training helps you have more confidence, mental strength, along with improved health markers like blood sugar, BMI, and cholesterol. Did I mention it also increases your fat-burning capability ?

Related: How I Stopped Being Injury Prone The esteemed running coach Laura Norris adds: “Runners should lift for a multitude of reasons. The first is general health and wellbeing : lifting increases lean body composition and delays muscle loss with age.

• The second is injury prevention.
• Strong muscles are less likely to tear; lifting can smooth out muscle imbalances; and resistance training is shown to strengthen your bones.
• The third and final reason is performance: strength training makes you a more efficient runner.
• Essentially, it increases your force production, which translates to an improved running economy.

Even if a runner does not care about performance, they should lift for the first two reasons!” Related: Faster as a Masters: Masters Running Tips

Do people run 10 miles a day?

If you’re planning on running 10 miles a day, you’ve hit an exciting point in your running journey. By this point, you’ve hit several milestones: you’ve probably run a 5K, 10K, and maybe a half marathon or marathon, Now you’re ready to try something new and experiment with a unique challenge.

Many runners who set the 10 miles a day goal for themselves are embarking on a quest or personal journey. Some people run 10 miles a day for 10 days, some for a month, and some for even longer. Running 10 miles every single day is gonna make you a pretty bad-ass runner ; as long as you can avoid injuries, fatigue, and burnout (more on that later) those daily 10 miles (or 16.1 kilometers) are gonna hone your running ability so you’ll be able to take on all kinds of running challenges – like ultramarathons,

In this post, we’re going to look at:

The prerequisites to adopting a 10 miles a day habit

The benefits of running 10 miles every day

The drawwbacks of 10 miles daily ( is running 10 miles a day bad for you? )

How long it typically takes to run 10 miles

How to cultivate the daily habit

How to plan and prepare for your 10 mile runs

Tips to follow during your runs.

Ready? Let’s jump in!

How many miles should I run a day to lose?

How Many Miles a Day Should I Run to Lose Weight? – There are 3,500 calories in a pound of fat. Running one mile burns (on average) 100 calories. If you want to lose one pound of fat – then, you should run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.

Tip: if you are looking for a proven, healthy and multi-doctor approved plan to lose weight, we recommend the the Mayo Clinic Diet – It’s personalised to your situtation and goals, you can try the first week for free! !

Do people run 20 miles a day?

Elite runners train 20 miles a day, but if you are a student athlete or recreational runner, you want to discuss that sort of training plan with a coach, trainer, or sports medicine physician. Whay are some exercises I can do to improve my sprinting?

How do I know if I’m running too much?

How much running is too much? – The average runner won’t get close to their physiological limit of running (for reference, elites are able to run over 120 miles a week with three to four high-quality sessions per week and ultrarunners often log over 150 miles a week).

But almost every runner will have a period where they do too much too soon, McConkey says. One indication is that your general energy is down, resting heart rate is up, and performance or paces are slower than normal, it is likely because you are not getting the recovery needed. “A simple way to check if you are running too much is by monitoring your pliability,” says McConkey.

For example, if you foam roll and there is muscle soreness and pain throughout your legs, this is likely a sign the body is accumulating inflammation, and your work-to-rest ratio is out of balance. Join Runner’s World+ for unlimited access to the best training tips for runners Overtraining symptoms vary from person to person, but the key is to tune into your own body and listen closely for the feedback it’s providing you, Hamilton says.

If you’re constantly sore, battling one injury after another, that’s a pretty good indication you’re taking it too far.” Additionally, if you continue to train despite an injury, it’s time to re-evaluate. “Do what’s needed for the given race or event goal and respect the fact that beyond that level you may find diminishing returns,” Hamilton says.

“Doing more will usually bring benefits in performance, but at some point that risk/reward calculation starts to get flipped on its head, and you take on way more risk with the increased training and reap only minimal if any reward.”