How often should you run? There is no definite answer. Much depends on your goals, work schedule, running background, and priorities.
Some Scientific Evidence
There is a lot of research and debate about how to run better. While James H O’Keefe claims that too many workouts can lead to early death and encourages moderate running, Benjamin F. Levine says otherwise.
It is a fact that proper loads prolong life and don’t affect health negatively. The British Journal of Sports Medicine published a report which concluded that the mortality risk was lower at levels of physical activity above the recommended target range. Besides, several studies support that running reduces cardiovascular deaths and improves health and life expectancy.
Summing up all the above, we can conclude that running three times a week is safe for your health. But what about people who want or need to work out more often and increase loads? We will talk about all these aspects in this article.
How Many Days a Week Should I Run if I am a Beginner?
To achieve your desired results and get better at running, you need to run at least three times a week, as we said above. On rest days, you can perform other physical exercises, like swimming, yoga, rollerblading, and performing exercises on simulators.
If you want to improve your performance but can’t work out more than three times a week, train as often as you can, but as efficiently as possible. Most of your workouts must consist of tempo runs, long-distance runs to boost endurance, and speed runs.
Is it Safe to Run Every Day?
If your purpose is only to improve your health, it makes sense to choose short daily runs. 10-30 minutes is enough to pump the body. Short workouts are better for you than running long distances because you reduce the risk of injury. Also, by choosing such a schedule, you do not overtrain.
The main reason to run only three times a week, not every day, is to minimize injuries. The most common injuries are tibial stress syndrome (or shin splints), Achilles tendon injuries, and plantar fasciitis. Running is a high-impact and monotonous workload. The likelihood of injury expands when increasing volume. Many people simply cannot run every day without getting hurt. So, this rule is mainly for newbies.
However, if you are a more experienced runner and no longer wonder if it is bad to run every day or should I run every day – you already know your capabilities and the proper running technique.
What Happens if You Run too Much?
Intense, long-running workouts can lead to overtraining and injury if you are not well-trained. If you are skilled, you know how much running is too much for you, and you know when to stop.
If you are a beginner and want to increase volumes by expanding the number of runs per week (not the duration), use short runs with a gradual rise in intensity. One should be light for recovery rather than intense and exhausting.
Can You Run Every Day Morning and Evening?
There is a simple rule: if you plan to run more than 62 miles a week, you should run twice a day 1-2 times a week. The rationale is that any training program should include some easy runs. If you try to divide 62 miles or more into 6 or 7 running workouts a week, none of them will be easy.
Of course, you can train twice a day, even without such a plan, running a mile a day, or even running 5k every day for your 5k training plan. But remember that such a schedule only becomes necessary if you intend to cover very high mileage.
How Many Miles Should I Run a Day to Increase Mileage?
As you keep increasing weekly mileage, continue to add workouts. For example, if you want to increase to 95 miles a week, you must have at least 10 runs so that you will not need to run more than 9.5 miles at a time.
These extra runs should be very short and easy at first. Gradually build up the distance and the number of workouts until you achieve your intended weekly mileage. But keep an easy tempo through all these extra sessions. Never try to do 2 hard runs in one day.
Some runners do light runs in the morning and longer and/or faster runs in the evening. Others do the opposite. It all depends on personal preference.
How Long Should You Run a Day if You are an Experienced Runner?
The most common running interval for competitive elite runners is 6-7 runs per week. Many run two times a day, adding 3 strength or plyometric workouts per week.
Running Often? Switch to Cross-Training!
To improve performance, you do not need to increase the number of running workouts. Instead, replace some of them with cross-training. Some people prefer daily running without cross-training; others run 3 or 4 times a week and do cross-training on the other days. But a bigger percentage of runners will be able to make progress doing either of these two options.
There are many examples of very successful runners who run 14 times a week and do not cross-train. But in most cases, athletes who train 9 or more times a week are better off doing 7 running sessions and doing strength workouts or plyometrics 2 or 3 times a week. Plyometrics are very effective in this case. Some studies support the effectiveness of this approach. A study published in the Journal of Strength and Conditioning Research found that nine weeks of plyometric exercise improved running economy in middle and long-distance runners. According to another study by Montreal University, plyometric workouts are more effective at improving running economy than lifting weights.
There is no need to practice strength exercises and plyometrics more than 2 or 3 times a week, so if you decide to train more than 10 times a week, these extra activities can be jogging or alternative varieties of low-impact cardio (for example, cycling).
How to Create a Running Program for Your Marathon Training Plan?
The duration of your workouts directly depends on the goal. Running a marathon requires long and intense runs.
Workouts should vary. You need to alternate interval exercises with running for long distances. The same goes for the tempo. It should vary to build up your endurance and not overload the body. Gradually increase the load if your goal depends on certain indicators that need to be improved.
Stick to the rule that helps most runners avoid overtraining — should not increase the weekly load by more than 10%. Your training plan should not be an axiom. If you feel tired and lack rest, give the body a proper recovery or temporarily reduce the load.
How Many Rest Days a Week Should Be?
As you already understand, it depends on your running experience. If you are a beginner looking to progress, provide yourself with 4 days off a week from running. If you are a professional, then short runs will be your rest during daily workouts. Everything is individual.
Wrap Up
If you ask yourself how many times a week should I run and decide to run only 3 times to achieve progress, your workouts must include tempo runs, progressive runs, and long runs. Don’t forget to include two cross-training workouts in your training plan.
If you are a skilled runner and your goal is to increase speed and performance, practice more often. But remember that it is important to alternate short runs with long ones and include plyometric workouts.
In general, the optimal running frequency is specific for each runner. It depends on your goals, daily routine, level of physical fitness, physiological characteristics, and health status.
