How many days a week should I run?
It’s no secret that running is one of the top ways to improve your cardio and reach your fitness goals. But you may have heard it too Running can lead to injury or exhaustion. So if you’re new to fitness or have recently added running to your routine, you might 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 consistent running habit, 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?
First, it doesn’t require a huge amount of equipment. A quality walkway or park path is all you need.
But even more important than convenience are the huge health benefits, including:
- Increased heart health – Nothing gets your heart pumping like a steady run. And here’s a fun fact: A regular running habit can reduce your risk of cardiovascular disease by 30% to 45%.
- Improved 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 fantastic way to start 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:
- 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.
- Think about how often you run – Don’t go from zero to 100 with running if your body has no previous experience. It could lead to injury. Speaking of…
- Factor in previous injuries – Have you struggled with injuries, especially in the knee or ankle? If so, you’ll want to take it slow 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 drained and exhausted from your routine, cut back.
Suggested running schedule by experience level
Once you’ve determined 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 rest day in between. As your endurance improves, you can increase the frequency.
- Intermediate – Individuals with good overall fitness and running history can safely shoot 3-4 days per week.
- Advanced – Running 4-5 days a week is doable for experienced runners who want to log long miles or train for races. Even still, it’s important to get several days of total rest per week.
For those coming back from an injury or those with limited time, 1-2 days per week is a smart goal.
Rest and recovery are key
You can find a shape long term retention is vital to building a running habit. To reinforce this, remember that your body needs time to adjust to the stress of running and to heal your muscles and tissues after a session.
In other words, a sustainable running habit depends on several days of rest and recovery.
Keep in mind, however, that there is a difference between rest and recovery:
- Rest days – A 24-hour period without any exercise.
- Recovery days – Days focused on mobility and traffic but without intense activity.
A recovery day, while active, is not to push your cardio or overall fitness. Instead, it should boost circulation and blood flow that helps muscles heal.
Swimming, yoga, and walking are all solid choices for recovery activities.
Tips for a balanced schedule
If you’re new to running, consider these helpful tips for setting up your weekly schedule:
- Spread the effort – It’s important to have some hard days where you really push yourself, but avoid scheduling them back to back.
- Keep it fresh – Try putting yourself 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 toned 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 milestone and you’ll find yourself running at a high level in no time.
Love your running routine at Chuze Fitness
At Chuze Fitnesswe understand that establishing a fitness routine can be difficult 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 however we can.
Plus, while running outdoors can be an amazing experience, the weather won’t always cooperate. Our state-of-the-art facilities enable you to stick to your goals, rain or shine.
Start your journey today with ours free 7 day pass.
Sources:
National Library of Medicine. Leisure time running reduces the risk of all-cause mortality 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% 20%20caloric%20 of your intake.
WebMD. What you need to know about rest training. WebMD. Exercise and depression.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
