Running too much?????

I'm scared I'm running too much...I run at least 8 miles everyday....usually at 7.0...once or twice a week i run even longer.....I know it's stupid but how much damage am I doing?? I'm 5'4, 21 and 110 pounds.....my sister is a doctor and she told me I'm at risk of losing bone density and developing osteoperosis...as well she said I'm at risk of losing my period (in turn wouldn't be able to have kids).....My BMI is still in a healthy range (although very low i think it's like 18.9).  Do I need to be worried???

Hey there.  I'm a runner too; I have run a number of half marathons and am training for my first full.  From personal experience, I advise that you mix in some cross training - whether it's cycling, elliptical or whatever, anything but running!  Last July I developed a stress fracture in my heel and my orthopedist said it came from too much running - the repetition without relief from cross training did a lot of damage to my bones.  I was in a cast for 3 months and had to slowly ramp back up to my prior condition.  It's been 4 months since I got the cast off and I'm still 30 seconds behind my pre-fracture pace.

My advice is swap two days of running with cross training.  You'll also find that your performance will improve too, as your conditioning will become more "well rounded".  Also remember to rest and consume enough food!  A typical female runner needs 2000-2500 cal/day.

I agree.  Change it up with less joint-strenuous exercise and take at LEAST one day off a week.  I have also had a stress fracture and achilles tendonitis from running about the same mileage as you do.  I do 25 miles a week max now (less in winter) with 2 days off, on the advice of my doctor.  I haven't had an injury in over 2 years and I have maintained my weight with ease.

It's hard to say what is overdoing it and you won't know till its too late, so just be certain you are eating enough. I ate 2500-3000 a day on average with that much mileage, and I was still losing weight, slowly.  You are going to have low body fat if you run that much, even if you eat like a horse. Just think about your knees! I mix it up with elliptical ( I love the Arc Trainer if you can find one of those!), and biking.

Hilary, I run 24 miles a week, a little over 3 a day, average speed 5.5-6.0.  I run everyday but read in your post that you recommend taking one day off a week.  Is the day off for people who are running seven or eight miles a day, or would it include someone like me too?  I also do strength training twice a week.  What do you think?

hey tciherr - everyone needs at least one day to rest and recover.  i know it might sound a little counterintuitive, but it will allow you to improve overall - you'll be able to run longer and faster, which makes up for the low activity on the rest day.

on may day of rest can i still maybe do a walk at 4.5 for 30min-1hr?? i'm a university student and I don't really do much physical activity b/c i'm always studying/just on campus. or is the day of rest actually nothing?

Tcihher and others- A REAL rest day is important.  If you are someone who just likes to walk or bike places, GREAT!, that is a fantasic lifestyle! (I know I sure miss the ease of it when being a college student (not that you don't have PLENTY to do, but campus life is SO conducive to walking and biking!!) But I would definitely take a day where you are not doing any intense calorie-burning stuff.  A mellow walk is great any day! 

Just in case, my recommendation is to really look at your situation if you are feeling like you absolutely cannot go a day without intentional exercise.  It happens, and I have been there, but it is a form of disordered thinking, so be careful! A day of total rest is GOOD (and should feel good, not stressful) if you are active on other days!!!!!

DEFINITELY take a day off. Just one a week at least!!!!!!!!!

Also, I'm a runner. Usually about 6 miles 4 times a week. Not as much as you, but I do know that running a lot DOES reduce bone density

But good news:
Lifting weights increases bone density. Step off the treadmill once or twice a week and lift some heavy weights!

Hey I've heard that about lifting weights....does it still have the same effects if I'm doing small weights high reps....arms/squats 8-10pounds?

Original Post by kaila_a:

Hey I've heard that about lifting weights....does it still have the same effects if I'm doing small weights high reps....arms/squats 8-10pounds?

No.

I think the important thing to ask yourself is how do you FEEL in yourself? Everyones bodies are different, and I think you know deep down in yourself if you are overdoing it or if you are simply a 'born runner'.

Are you forcing yourself to go runnning even if you don't feel like it? Are you eating enough to fuel your runs? Are you feeling faint or sore or in any kind of pain (not the kind of good exercise burn, i mean real pain), is it interfering with the rest of your life? I don't think any of us here can say how much or how little running is right for you. If you're eating well and feel honestly good then thats fine.

I agree about the cross training, perhaps a couple of days you could go swimming instead, its less hard on your joints.

Rest when you need to and listen to your body.

Original Post by freedomfrom:

Original Post by kaila_a:

Hey I've heard that about lifting weights....does it still have the same effects if I'm doing small weights high reps....arms/squats 8-10pounds?

No.

Ditto, all that crap about low weight heigh reps is totally ridiculous.  If you want to see any results you need to take it up to a weight that you can do a MAX of 15 reps (which to me is high rep, I stick between 6-10), if you don't collapse at 15, take the weight up.  YOU WILL NOT BULK, women do not bulk without serious diet and effort to do this and you physically can not bulk while maintaining a calorie deficit. 

Edit:  Oh yeah, and 1 set is not good enough, do at least 3.