Junk Miles Explained: Why Less Running Can Make You Faster

When you’re training for a race or chasing a personal record, increasing your mileage can feel like the key to success.

But more isn’t always better. If some of those miles don’t have a clear purpose, they may be doing more harm than good.

Welcome to the concept of junk miles.‍

These are runs that don’t contribute much to your fitness, recovery, or endurance and they might be holding you back.

Let’s explore what junk miles are, why they matter, how they can impact your training, and the 7 warning signs you might be running them.

What Are Junk Miles?

Junk miles are runs added to your training that lack intention or purpose.

They aren’t recovery runs, speed work, or long runs. Instead, they’re often miles tacked on because you feel like you “should” be doing more or you simply want to keep your mileage high.

While they might not seem like a problem at first, these extra, unstructured runs can sap your energy, reduce recovery time, and increase the risk of injury especially if you’re working toward a specific race or performance goal.

Are Junk Miles Really That Bad?

If you’re running just to stay active or clear your mind, squeezing in a few miles with no goal in mind isn’t necessarily a bad thing.

But if you’re following a structured training plan, junk miles can undermine your progress.

Too many purposeless runs can lead to:

• Burnout;
• Plateaued fitness;
• Slower recovery;
• Increased risk of overtraining or injury.

Focusing on quality over quantity will help you get faster, stronger, and stay injury-free.

7 Signs You Might Be Running Junk Miles

1. You’ve Already Hit All Key Workout Types

If your training week already includes a speed session, a long run, and a recovery run, any extra miles you’re adding should have a clear purpose.

Otherwise, they might just be junk miles taking up space on your plan.

2. Your Pace Is Always the Same “In-Between” Effort

Junk miles often fall into the gray zone, too fast to be considered easy, but not fast enough to qualify as speed work.

If you’re frequently running at a steady, moderate effort without a goal, you may be stuck in junk mile territory.

3. Your Body Feels Tired or Sore All the Time

When you’re not giving your body enough time to recover between purposeful runs, fatigue can pile up.

Persistent soreness or the feeling that you’re always “almost injured” is often a sign you’re doing too much without enough rest.

4. You’ve Lost Motivation to Train

Junk miles can wear you down mentally. If you’re dreading your runs or feeling uninspired, it’s time to ask yourself if those runs are adding value—or just draining your energy.

5. Even Easy Runs Feel Hard

When your usual paces suddenly feel like a struggle, it could be a sign that you’re overdoing it.

Running more doesn’t always mean running better. Sometimes cutting back can restore your rhythm and ease.

6. You’re Running Multiple Days in a Row Without Rest

It’s common for training plans to include back-to-back runs, but if you’re consistently running more than two or three days straight without a break, it’s worth reconsidering.

Every run should have a role in your plan—otherwise, you’re just filling days unnecessarily.

7. You Only Have One (or Zero) Rest Days Each Week

If you’re running six or seven days a week and aren’t giving yourself time off, your body may not be getting the rest it needs.

Rest and cross-training are critical for recovery, strength, and longevity.

Junk miles can crowd them out.

What To Do If You’re Running Junk Miles

Realizing you’re running junk miles can be a little unsettling, but it’s also an opportunity. Cutting them out can leave you feeling fresher, more motivated, and stronger overall.

Here’s how to do it:

• Remove a junk run from your week and see how you feel
• Redistribute the energy into purposeful runs or cross-training
• Use rest days strategically to promote recovery
• Stay focused on quality over quantity
• If mileage is a concern, add intentional miles to warm-ups or cooldowns

Remember, less can be more. Many runners are surprised to find that they perform better with fewer—but higher quality—runs.

Final Thoughts

Junk miles are sneaky, but with a little awareness, you can clean up your training and run smarter.

Every mile you run should either build fitness, enhance recovery, or support your goals.

By cutting out runs that aren’t serving a purpose, you’ll make room for rest, strength, and progress.

And when race day comes, you’ll be glad you did.