How many days a week should I run?
It’s no secret that running is one of the main ways to boost your cardio and achieve your fitness goals. But you may have heard this too much running can lead to injuries or burnout. So, if you’re new to fitness or have recently incorporated running into your routine, you might ask: how many days a week should i run?
The answer varies depending on your goals and fitness level, but experienced runners usually run 3-4 days a week. To develop a solid running habit, however, consistency and rest are key.
In this article, we’ll cover everything you need to know to decide how many days a week to run.
Benefits of running
Why is running such a popular form of exercise?
For one, it does not require a large amount of equipment. A quality treadmill or park track is all you need.
But even more important than the convenience are the massive offer of health benefits, such as:
- High cardio health – There’s nothing that gets your heart pumping like a solid run. And here’s a fun fact: a regular running habit can reduce the risk of cardiovascular disease by 30% to 45%.
- Enhanced weight management – The average runner will burn about 100 calories per mile, a highly efficient rate.
- Increased mental well-being – Running activates the release of endorphins. Endorphins reduce stress, improve sleep and relieve symptoms of depression.
For these reasons and more, running is a great way to start on the road to optimal health.
Calibrate Running to Your Fitness Level
Once you’ve decided to make running part of your life, you’ll want to make sure it remains a positive influence by adapting your routine to your fitness level and needs.
Here’s how:
- Take stock of your current fitness level – People who already exercise regularly can accelerate their program faster than those who have just started.
- Consider how often you run – Don’t go from zero to 100 with running if your body has no experience before. It could result in injury. Speaking of…
- Factor in past injuries – Have you struggled with injuries, especially in the knee or ankle? If so, you want to take it slow and allow your body to get used to the impact.
While running, pay close attention to what your body is telling you. If something starts to hurt, stop. If you feel burnt out and exhausted from your routine, cut it out.
Suggested Running Program by Experience Level
Once you’ve set your starting point, consider some general guidelines for how many days you should aim to run:
- Beginner – Start running 2-3 days a week, always with at least one day of rest in between. As your stamina improves, you can increase the frequency.
- Intermediate – People with solid general fitness and a running history can safely shoot for 3-4 days a week.
- Advanced – Running 4-5 days a week is feasible for experienced runners who are trying to log a high mileage or train for competition. Even still, it is important to take several days of total rest per week.
For those working their way back from injury, or those with limited time, 1-2 days a week is a smart goal.
Rest and recovery are key
Find a regimen that you can keep it long term it is crucial to build a running habit. To encourage this, remember that your body needs time to adjust to the stress of the race and to heal your muscles and tissues after a session.
In other words, a sustainable running habit depends on getting enough rest and recovery days.
Keep in mind, however, that there is a difference between rest and recovery:
- Days of rest – A period of 24 hours without exercise.
- Recovery days – Days focused on mobility and circulation but without intense activity.
A day of recovery, while active, is not to push your cardio endurance or general fitness. Instead, it should enhance circulation and blood flow which helps to heal the muscles.
Swimming, yoga, and walking are all solid options for recovery activities.
Tips for a balanced program
If you’re new to running, consider these helpful tips to set your weekly schedule:
- Spread out the effort – It is essential to have some hard days where you really push yourself, but avoid planning them back-to-back.
- Keep cool – Try putting it in different running environments to find what works best for you. Try the outdoor trails in your area, or try a lively social gym environment.
- Incorporate cross-training – Activities like strength training, yoga and cycling can keep your muscles well-rounded and better serve your running goals.
Finally, don’t forget to enjoy the process.
And remember: Building your stamina takes time. Always focus on the next stage, and you’ll find yourself racing at a high level in no time.
Love your running routine at Chuze Fitness
To Chuze FitnessWe understand that establishing a fitness routine can be hard to do alone. Fortunately, our staff are all fitness enthusiasts who love helping others reach their full potential. From helping you find a running group to getting started with cross-training in our countless group classes, we’re here to support your journey as much as we can.
Plus, while running outside can be a phenomenal experience, the weather doesn’t always cooperate. Our state-of-the-art facilities allow you to maintain your goals, rain or shine.
Start your journey today with ours free 7 day pass.
Sources:
National Library of Medicine. Running-Time Reduces All-Cause and Cardiovascular Mortality Risk. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/
Mayo Clinic News Network. Mayo Clinic Q & A: Running and weight loss. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-running-and-weight-loss/#:~:text=Running%20is%20one%20of%20the,not%20increase% 20 your% 20% 20 caloric.
WebMD. What to know about rest day training. https://www.webmd.com/fitness-exercise/what-to-know-rest-day-workouts WebMD. Exercise and Depression. https://www.webmd.com/depression/exercise-depression
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. He has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
