How Often Should You Run? (Tips for Optimal Health Benefits)
Running is perfect for you if you are looking for a new form of cardio to challenge yourself and your body. However, running too often can be more harmful than helpful.
Well, how often should you run then? If you are new to running, you should stick to a schedule of running around 3 times a week. This provides you with enough time to let your body recover after such a vigorous training session.
Below, we discuss how many times a week you should run and how to do it safely.
No one wants to go into a new sport and end up with an injury within the first week. So, keep reading to find out how you can get in shape the right way!
Factors to Consider When Deciding How Often to Run
Before you head out and begin to pound the pavement every day, there are a few factors to consider.
1. Injury Risk
All of these factors will have a significant impact on how often you should be running throughout the week.
You may have your running shoes tied but if you fail to consider your risk of injury, you could end up hurting yourself.
For those who have a history of injury, especially within the knees, ankles, and hips regions, you are going to want to run less frequently and for smaller distances at a time.
2. Current Fitness Level
Additionally important and truly different from experience level is your current degree of fitness.
For instance, if you have never run before but have been regularly engaging in another form of exercise (such as biking, hiking, swimming, spinning, rowing, or using an elliptical machine), you should already have a strong foundation in cardiovascular fitness.
This will help you handle more running and advance in your training volume more quickly.
3. Experience Level
One of the main factors to consider when entering the world of running is your current experience level.
For those that have never run for long distances before as a sport, you are going to need time to develop a strong level of endurance and for the joints to strengthen to take on the stresses of running.
For those with experience in running but have taken some extended time away from the sport, it may not take as long to begin running at a more frequent level.
However, it is safer to run on the side of caution to avoid injury and burnout.
4. Age
Age is just a number is a wonderful proverb that has many facts, but it can affect how much you should run.
There are many exceptions to the rule, but in general, as we age, our bodies become less capable of handling stress from exercise and require more time for recovery.
You will probably discover that your body no longer recovers as quickly from a run as you get closer to and through your 50s, 60s, 70s, and 80s and that you need to schedule in more rest days each week.
5. Time Available
No matter what workout routine or sport you decide to participate in, finding the time to do it can be one of the trickiest parts.
With everyone having so much to do in so little time, it is important to make the time to go for a run.
In order for you to commit to this schedule, ensure you are running at a time that works for you.
This may mean going for a run in the morning before work or later in the evening when all of your tasks for the day are completed.
Whenever you decide to schedule a run, make sure that you are able to commit and make it work.
How Often Should You Run
When beginning any sport, determining the frequency of when you do it is a completely personal choice.
However, below are some rough guidelines to get you started:
Beginners
Within the running community, it is agreed that beginners should aim to run at least 3-4 times per week with an active rest day in between.
This will help build your endurance and stamina without overworking the joints and muscles.
It is recommended that as a beginner, your runs last around 20-30 minutes to avoid injury and exhaustion.
Warm up before the run with easy jogging and leg swings, and keep the stretching for afterwards.
Intermediate
Intermediate runners or non-athlete runners often have a schedule of around 5 to 6 runs a week.
This involves 1-2 active rest days which will either involve going for a walk or cross-training to keep the blood flowing to the muscles.
Intermediate runners typically cover 15 to 40 miles a week. Beyond that you are into the volume marathon training asks for, which brings its own injury risk.
Expert
In order to complete their physically taxing training routine of up to 14 runs each week, elite runners run twice on most days. ‘
Two runs each day, sometimes known as “doubles,” allow you to dramatically boost your running volume while still allowing your body some rest.
Doubles are often only advised for seasoned runners who are fit and log 60–70 miles a week or more of running.
Even still, it’s crucial that you pay attention to your body’s signals and take note of any indications of possible injury, weariness, or overtraining.
Additionally, it is not a good idea to make both halves of a double intense; at least one of the two should be an easy recovery run.
Can You Run Every Day?
Yes, as long as the daily runs are easy and you got there gradually. Running every day is not dangerous in itself. What causes injuries is adding volume faster than your body adapts to it, which is why the schedules above build slowly and keep the hard sessions apart.
For general health, the benefits level off at around 4.5 hours a week, and even 10 to 30 minutes of easy running a day covers most of them. Training for a race is a different question: a half marathon or marathon block asks for more than that, and it earns fitness rather than extra health benefit.
If you do run daily, keep at least one day genuinely easy or swap it for walking, cycling or swimming. That is what an active rest day is for.
How Much Running Is Too Much?
There is no single number, but the bands below are what different goals actually ask for. The floor is easier to state than the ceiling: about 150 minutes of moderate activity a week is the general health guideline.
- 10 to 15 miles a week if you run for health and are not training for a race.
- 25 to 40 miles a week for a runner working toward a challenging goal. It takes commitment, and niggles happen.
- 50 to 70 miles a week is serious training volume, with a real injury risk attached.
- 75 miles a week and beyond is where the risk of serious injury climbs steeply for anyone who is not built up to it over years.
The signs that you are past your own limit are the same at any mileage: fatigue that sleep does not fix, a resting heart rate 5 to 10 beats above normal, soreness lasting beyond 48 hours, poor sleep, and losing the desire to run at all.
Bottom Line
Determining how many times you should run in a week is individual to the person. With so many factors influencing the amount of running your body can do, it is important to be safe.
If you are new to running, aim for around 3-4 runs a week with plenty of rest in between each session.
For those with more experience, 4 to 6 runs a week works, with at least one active rest day of walking or cross-training to keep the blood flowing through the muscles.
Running is a great form of cardiovascular movement that comes with many benefits. However, runners can also injure themselves easily.
Take precautions and know your limits. Warm up, stretch, and rest to keep your body at the best it can be!
