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 achieve 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 3-4 days a week. However, to develop a solid running habit, consistency and rest are key.
In this article we will 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?
First of all, you don’t need a lot of equipment. A quality treadmill or a path in a park is all you need.
But even more important than convenience are the enormous health benefits that running offers, such as:
- Elevated cardiovascular health – Nothing gets your heart racing like a good run. And here’s a fun fact: running regularly can reduce your risk of cardiovascular disease by 30% to 45%.
- Better weight control – The average runner will burn about 100 calories per mile, a highly efficient rate.
- Greater mental well-being – Running triggers the release of endorphins, which reduce stress, improve sleep and relieve symptoms of depression.
For these reasons and more, running is a fantastic way to begin the path to optimal health.
Calibrate your run according to your fitness level
Once you’ve decided to make running a part of your life, you’ll want to make sure it continues to be a positive influence by tailoring your routine to your fitness level and needs.
Here’s how:
- Take stock of your current fitness level – People who already exercise regularly can ramp up their program faster than those who are just starting out.
- Consider how often you run – Don’t go from zero to one hundred running if your body has no previous experience. You could get injured. And speaking of which…
- Take into account past injuries – Have you suffered injuries, especially to your knee or ankle? If so, you will need to take it easy 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 and worn out from your routine, reduce the intensity.
Suggested career program based on experience level
Once you’ve established your starting point, consider some general guidelines for how many days you should try to run:
- Beginner – Start running 2 or 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 running history can safely train 3-4 days per week.
- Advanced – Running 4 or 5 days a week is feasible for experienced runners looking to cover a lot of miles or train for competitions. Still, it is important to have several days of complete rest per week.
For those recovering from an injury, or those who have limited time, 1 or 2 days a week is a smart goal.
Rest and recovery are essential
Finding a regimen that you can Maintain long term It is essential to create the habit of running. To encourage it, remember that your body needs time to adapt to the stress of running and to heal muscles and tissues after a session.
In other words, a sustainable running habit depends on having enough rest and recovery days.
However, keep in mind that there is a difference between rest and recovery:
- Days of rest – A 24-hour period without doing any exercise.
- Recovery days – Days focused on mobility and circulation but without intense activity.
A recovery day, although active, is Not to test your cardiovascular endurance or general fitness.Instead, it should improve circulation and blood flow, which helps heal muscles.
Swimming, yoga, and walking are all solid options for recovery activities.
Tips for a balanced schedule
If you’re just starting out with running, here are some helpful tips to help you organize your weekly schedule:
- Distribute the effort – It’s essential to have some tough days where you really push yourself, but avoid scheduling them one after the other.
- Keep it cool – Try running in different environments to find what works best for you. Try outdoor trails in your area or try a lively, social gym.
- Incorporate cross training – Activities like strength training, yoga, and cycling can keep your muscles in shape and help you achieve your running goals.
Finally, don’t forget to enjoy the process.
And remember: building your endurance takes time. Always focus on the next goal and you’ll be running at a high level in no time.
Love your running routine at Chuze Fitness
In Chuze GymWe understand that establishing a fitness routine can be difficult if done alone. Luckily, our staff is made up of fitness enthusiasts who love helping others reach their full potential. From helping you find a running group to helping you get started with cross-training in our countless group classes, we’re here to support you on your journey in any way we can.
Plus, while running outdoors can be a phenomenal experience, the weather isn’t always on our side. Our top-of-the-line facilities allow you to meet your goals, rain or shine.
Start your journey today with our Free 7-day pass.
Sources:
National Library of Medicine. Running in leisure time reduces the risk of mortality from any cause and cardiovascular disease. 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%20your%20calorie%20intake.
MD website. What you need to know about rest day training. https://www.webmd.com/fitness-exercise/what-to-know-rest-day-workouts MD website. Exercise and depression. https://www.webmd.com/depression/ejercicio-depresion
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has over 25 years of experience 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.
