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 it too much running can lead to injury or burns. 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 solid 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 of all, it does not require a large amount of equipment. All you need is a good quality treadmill or park path.
But even more important than convenience are the huge ongoing health offers, such as:
- Improved cardio health – Nothing gets your heart going 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%.
- Improved weight management – The average runner will burn about 100 calories per mile – a very efficient rate.
- Increased mental well-being – Running stimulates 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 your journey to optimal health.
Calibrate your run according to your fitness level
Once you decide to make running a part of your life, make sure it continues to have a positive impact by adapting your routine to your level and needs.
Here’s how:
- Check your current fitness level – People who already exercise regularly can accelerate their program faster than those who have just started.
- Think about how often you run – Don’t go from zero to 100 by running if your body has no previous experience. This could result in injury. Speaking of…
- The factor of past injuries – Have you struggled with injuries, especially knees or ankles? If so, you should 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’re feeling burnt out and exhausted from your routine, cut back.
Suggested running schedule based on 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.
- Medium – People with solid general fitness and running history can safely shoot 3-4 days a week.
- Advanced – Running 4-5 days a week is feasible for experienced runners who want to cover high mileage or train for a competition. However, it is important to ensure a few days of complete rest per week.
For those recovering from injury or those with limited time, 1-2 days a week is a smart goal.
Rest and recovery are key
Finding the regime you can maintain long term it is crucial to form the habit of running. To encourage this, remember that your body needs time to adjust to the stress of running and to heal your muscles and tissues after training.
In other words, a sustainable running habit depends on enough days for rest and recovery.
However, keep in mind that there is a difference between rest and recovery:
- Rest days – A period of 24 hours without exercise.
- Days of recovery – Days focused on mobility and circulation, but without intensive activity.
Recovery Day, while active, is not to boost your cardio endurance or overall fitness. Instead, it should improve circulation and blood flow, which helps muscles heal.
Swimming, yoga and walking are good options 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 stress yourself out, but avoid scheduling them one after the other.
- 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 the lively, social environment of the gym.
- Include 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 milestone and you’ll find yourself running at a high level in no time.
Love your running routine at Chuze Fitness
On Chuze Fitnesswe understand that establishing a fitness routine can be difficult to do on your own. Fortunately, all of our employees are fitness enthusiasts who love helping others reach their full potential. From helping you find a running group to starting cross-training in our countless group classes, we’re here to support your journey however we can.
Plus, while running outdoors can be a phenomenal experience, the weather won’t always cooperate. Our top-notch amenities allow you to stick to your goals, come rain or shine.
Start your journey today with ours free 7-day ticket.
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%20that,not%20gaining % 20your%20caloric%20intake.
WebMD. What you need to know about training for a rest day. 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 25+ year career 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.
