Should Beginners Run for Time or Distance

Should Beginners Run for Time or Distance? The Answer You Didn’t Know You Needed

Have you heard people saying “Real runners measure their workouts in miles, not minutes.” ? Yeah, okay, and real coffee drinkers take their espresso shots without making a face. Please…

The truth is, if you’re new to running and wondering whether you should track your runs by time or distance, you’re not alone. You probably just want to know how to get better at running without hating every second of it, right? But everywhere you look, there’s conflicting advice.

One person tells you to run for 30 minutes; another swears by the magic of hitting a specific mileage. And then there’s that one guy who insists you’re not a real runner until you’ve done a marathon, but let’s just ignore him.

So, what’s the deal? Should beginners run for time or distance?

The answer is: it depends. And before you roll your eyes at that non-answer, stick with me. By the end of this, you’ll not only know what’s best for you, but you’ll also have a strategy that doesn’t make you want to throw your running shoes into a river.

Why This Even Matters (Or, “Why Can’t I Just Go Out and Run?”)

Great question. You could just go out and run aimlessly, but here’s what’ll probably happen:

• If you run by distance, you might push too hard to hit that number, end up exhausted, and swear off running forever.
• If you run by time, you might shuffle along at a pace so slow that snails give you pitying looks.

Both approaches have their benefits, but choosing the right one depends on your goals, your body, and whether or not you actually want to enjoy this whole running thing.

Running for Time: The Chill, Low-Pressure Approach

Picture this: You start your run, glance at your watch, and just keep moving until it hits 30 minutes. No pressure to hit a specific distance. No stress about how slow or fast you’re going. Just moving your body for a set amount of time and calling it a win.

Running for time is fantastic if you’re a beginner because it helps build endurance without the mental game of “I have to hit X miles.” It allows you to listen to your body, find a comfortable pace, and focus on just staying in motion. Plus, your lungs and legs don’t care whether you ran three miles or barely made it a mile and a half—what matters is consistency.

And the best part? If you have a busy schedule, you can plan your runs easily. “I’ll run for 20 minutes” feels way more manageable than “I need to hit three miles.”

Running for Distance: The Milestone Lover’s Dream

Now, if you’re someone who thrives on seeing tangible progress—like, you love the idea of saying, “I ran my first 5K today!”—then tracking by distance might be more your vibe. Running for distance can be super motivating because it gives you a clear goal to chase (literally).

But here’s the catch: If you’re not careful, it can also make you push too hard, too soon. Have you ever set out to run a certain number of miles and realized halfway through that you have zero energy left, but you force yourself to finish anyway? Yeah, that’s how injuries and burnout happen.

If you go this route, start small. Instead of thinking, “I must run three miles,” try, “I’ll run up to three miles, but if I need to stop at two, that’s fine.” Give yourself permission to adjust. You’re not training for the Olympics (yet).

So… Which One’s Best for Beginners?

If you’re just starting out, running for time is usually the better choice. It helps you build consistency without overdoing it, keeps your effort level in check, and takes away the stress of chasing a number. Plus, it gives your body time to adapt without suddenly throwing yourself into the “why do my knees hate me” phase.

That said, if you’re the type who loves hitting milestones, there’s no harm in using distance as a motivator, just be smart about it. Keep your expectations flexible, and don’t let a number on a watch dictate whether you had a “good” run.

The Best of Both Worlds: Hybrid Running

Here’s a wild idea—what if you didn’t have to choose? (I know, groundbreaking).

Try alternating between the two. Run for time on some days, focusing on just staying in motion without caring about pace. On other days, set a distance goal but allow yourself to slow down or walk if needed. It’s like having your cake and eating it too—except the cake is endorphins, and the eating is running.

Final Thoughts (Or, “Wait, So I Don’t Have to Run a Certain Way?”)

Nope. You don’t. You get to decide what works for you. Running should feel good (most of the time), not like some torturous math problem where you’re constantly calculating paces and distances.

So, should beginners run for time or distance? Run for whatever makes you feel like you actually want to do it again tomorrow. And if neither works? Just go outside, move, and call it a win. No one’s keeping score.