How many days a week should I run?

It’s no secret that running is one of the best ways to improve your cardio and reach your fitness goals. But you may have heard that too much Running can lead to injury or burnout. So, if you’re new to fitness or have recently incorporated running into your routine, you may be wondering: How many days a week should I run?

The answer varies depending on your goals and fitness level, but experienced runners typically run 3 to 4 days per week. However, to develop a solid running habit, consistency and rest are essential.

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?

On the one hand, it doesn’t require a huge amount of equipment. A quality treadmill or park trail is all you need.

But even more important than convenience are the considerable health benefits the offerings offer, such as:

High cardio health – Nothing gets your heart pumping like a solid run. And here’s a fun fact: a regular running habit can reduce your risk of cardiovascular disease by 30 to 45 percent.
Improved weight management – The average runner will burn around 100 calories per mile, a very efficient rate.
Increased mental well-being – Running triggers the release of endorphins. Endorphins reduce stress, improve sleep and ease symptoms of depression.

For these reasons and more, running is a fantastic way to get started on the path to optimal health.

Calibrate running to your fitness level

Once you’ve decided to make running a part of your life, you’ll want to make sure it remains a positive influence by tailoring your routine to your fitness level and needs.

Here’s how to do it:

Take stock of your current fitness level – People who already exercise regularly can ramp up their program more quickly than those who are just starting out.
Consider How Often You Run – Don’t go from zero to 100 running if your body has no prior experience. This could result in injury. Speaking of…
Consider past hurts – Have you suffered from any injuries, particularly to your knee or ankle? If this is the case, you will need to take it slowly and allow your body to get used to the impact.

As you run, pay close attention to what your body is telling you. If something starts to hurt, stop. If you feel exhausted from your routine, cut back on it.

Suggested race schedule by experience level

Once you’ve established your starting point, consider some general guidelines for the number of days you should aim to run:

Beginner – Start running 2 to 3 days a week, always with at least one day of rest in between. As your endurance improves, you can increase the frequency.
Intermediate – People with good general fitness and a history of running can safely shoot 3-4 days per week.
Advance – Running 4-5 days a week is doable for experienced runners looking to put in high mileage or training for competition. It is nevertheless important to benefit from several days of total rest per week.

For those recovering from an injury or those with limited time, 1-2 days per week is a wise goal.

Rest and recovery are essential

Find a diet that you can maintain over the long term is crucial to developing a running habit. To help this, remember that your body needs time to adapt to the stress of running and to heal your muscles and tissues after a session.

In other words, a sustainable running habit depends on having enough rest and recovery days.

Keep in mind, however, that there is a difference between rest and recovery:

Rest days – A period of 24 hours without exercise at all.
Recovery days – Days focused on mobility and circulation but without intense activity.

A recovery day, although active, is not to improve your cardio endurance or overall fitness. Instead, it should improve circulation and blood flow, which helps muscles heal.

Swimming, yoga, and walking are all solid options for recovery activities.

Tips for a balanced schedule

If you’re new to running, consider these helpful tips when building your weekly schedule:

Distribute the efforts – It is essential to have difficult days where you really push yourself, but avoid scheduling them consecutively.
Keep it fresh – Try putting yourself in different running environments to find what suits you best. Try outdoor trails in your area or try a lively, social gym environment.
Integrate cross-training – Activities like strength training, yoga, and cycling can keep your muscles well-balanced and better meet your running goals.

Finally, remember to enjoy the process.

And remember: building your endurance takes time. Always focus on the next step and you’ll find yourself running at a high level in no time.

Love Your Running Routine at Chuze Fitness

HAS Chuze Fitnesswe understand that it can be difficult to establish a solo fitness routine. Luckily, our staff is made up of fitness enthusiasts who love helping others reach their full potential. Whether it’s helping you find a running group or taking your first steps into cross-training in our countless group classes, we’re here to support you on your journey however we can.

Plus, while running outside can be a phenomenal experience, the weather isn’t always cooperative. Our high-end facilities allow you to meet your objectives, rain or shine.

Start your journey today with us free 7 day pass.

Sources:

National Library of Medicine. Leisure running reduces the risk of all-cause and cardiovascular mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/

Mayo Clinic Information 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% 20your%20calorie intake%20.

WebMD. What you need to know about rest day workouts. 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. She 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, California and loves hot yoga, snowboarding, and all things wellness.