How many days per 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 already 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 per week should I run?
The answer depends on your goals and fitness level, but experienced runners typically run three to four days per week. However, to develop a solid running habit, consistency and calm are key.
In this article, we’ll cover everything you need to know to decide how many days per week to run.
Benefits of Running
Why is running such a popular form of exercise?
For one thing, it doesn’t require a lot of equipment. A quality treadmill or park path is all you need.
But even more important than convenience are the enormous health benefits that running offers, such as:
- Increased cardiovascular health – Nothing makes your heart beat faster than a solid run. And here’s a fun fact: Regular running can reduce your risk of cardiovascular disease by 30 to 45%.
- Improved weight management – The average runner burns about 100 calories per mile – an extremely efficient rate.
- Increased mental well-being – Running triggers 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 get started on the path to optimal health.
Adjust running to your fitness level
If you’ve decided to make running a part of your life, you’ll want to make sure it maintains a positive impact 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 accelerate their program faster than those who are just starting out.
- Think about how often you run – Don’t go from zero to 100 when running if your body has no prior experience. Injuries could occur. Speaking of which…
- Consider previous injuries – Are you struggling with injuries, particularly to your knee or ankle? If so, you should take it slowly and allow your body to get used to the effects.
When running, pay close attention to what your body is telling you. If something hurts, stop. If your routine is making you feel burnt out and exhausted, cut back on it.
Recommended running plan based on experience level
Once you’ve established your starting point, consider some general guidelines for how many days you should 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.
- In between – People with good overall fitness and running experience can safely shoot three to four days a week.
- Progressive – For experienced runners who do high mileage or want to train for competition, running 4-5 days a week is feasible. However, it is important to allow yourself several days of complete rest per week.
For those recovering from an injury or with limited time, 1-2 days per week is a smart goal.
Rest and relaxation are key
Find a regimen you can maintained in the long term is crucial to building a running habit. To promote this, remember that your body needs time to adjust to the stress of running and for your muscles and tissues to heal after a training session.
In other words, a sustainable running habit depends on sufficient rest and recovery days.
However, remember that there is a difference between rest and recovery:
- Rest days – A 24-hour period without any movement.
- Recovery days – Days with a focus on mobility and circulation, but without intense activity.
A recovery day is as long as he is active Not to increase your cardiovascular endurance or overall fitness. Instead, it should improve circulation and blood flow, which aids in muscle healing.
Swimming, yoga, and hiking are good options for recreational activities.
Tips for a balanced schedule
If you’re new to running, consider these helpful tips for setting up your weekly schedule:
- Distribute the effort – It’s important to have some tough 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 outdoor trails near you or try a lively, social gym environment.
- Incorporate cross-training – Activities like strength training, yoga, and cycling can help you strengthen your muscles and help you reach your running goals.
Don’t forget to enjoy the process.
And remember: building your endurance takes time. Always focus on the next milestone and you will find yourself running at a high level in no time.
I love your running routine at Chuze Fitness
At Chuze FitnessWe understand that it can be difficult to establish a fitness program on your own. Luckily, 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 you on your journey however we can.
While running outdoors can be a phenomenal experience, the weather doesn’t always cooperate. Our world-class facilities allow you to pursue your goals, come rain or shine.
Start your journey with ours today free 7 day pass.
Sources:
National Library of Medicine. Recreational running reduces the risk of all-cause and cardiovascular mortality. 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 %20Calories%20Intake.
WebMD. What you should 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 leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
