How often should I run? More than any other question related to running I hear this one the most. I’ve seen it come up repeatedly on numerous running websites, various social media platforms, and on discussion boards with beginners and experienced running veterans. It’s a great question that doesn’t have a simple answer. Nevertheless I’m going to give you my best answer based on my own experience, knowledge, and extensive research that I’ve done in relation to this topic so let’s get down to business, shall we?
Alright, here we go. First of all it’s important to remember that every runner is different. A great training plan for one runner could be a terrible one for another. In designing a plan there are many important factors to consider like experience, age, injury history, and overall training goals. For example, in most cases someone who just started running isn’t going to have the aerobic capacity to run every day of the week and nor should they. If they tried to run every day they would be putting themselves at risk of suffering an injury due to a lack of experience and insufficient training progression.
The Minimum
For beginners the safest place to start is three times per week and usually no more than four times per week. When I started running almost 20 years ago my first run was a half mile. I ran that course three to four times per week for the first couple of weeks before I started doing more distance. After a few months I was running 3 to 4 miles four times a week. By the time I joined my high school track and field team the next year I had a decent base of conditioning and that’s when I really started to get serious about running. At that point I was ready to do long runs, speed workouts, and implement strength training into my regimen. What’s my point? If you’re a beginner don’t rush the process. Keep your weekly mileage consistent and when you’re ready (the runs start to feel easy) you can slowly build your mileage. In most cases try not to increase your weekly mileage by more than 10-15 % per week otherwise you’ll risk burnout and injury. From my own experience and from numerous discussions with other experienced runners your best results will come from a gradual build up.
The Maximum
Most professional runners run almost daily and a lot of them run every day. Along with daily running many of them run twice a day on certain days of the week. One of the top runners in the world Eliud Kipchoge who’s also the current world record holder in the marathon (2 hours 1 minute 39 seconds) averages around 100 to 110 miles per week when he’s training for the marathon. He also runs every day and twice a day on most days during the week. It’s important to remember that he’s a seasoned veteran who’s been running for almost 25 years ever since he was a young child in grade school. He also does 90% of his mileage at an easy pace to avoid injury. More importantly it took him many years and even decades to build up to his current level of cardiovascular conditioning. This is obviously at the extreme end of the spectrum from being a beginner but it’s a great example of what an individual can accomplish if they are passionate, dedicated, and are willing to do a tremendous amount of hard work over a long period of time.
The Average Runner
Anyone who’s been running consistently for at least a couple of years or more should be running at least four to five times per week. You could get away with running three times per week and still get results but if you do I would suggest that you spend at least two or more of your non-running days cross-training. This could be any physical activity like strength training, cycling, swimming, rowing, or brisk walking. The important thing is that you get moving and that you’re physically active on most days throughout the week.
Competitive And/Or Experienced Runners
Anyone who has been running consistently for at least several years to a decade should be running anywhere from four to seven times per week (every day). If you’re running four to six days per week you could spend one or two of your other days cross-training with any one of the activities that I mentioned earlier.
My Own Experience
I’ve run as little as three times per week when I first started running and the most that I’ve ever done is run every day. The sweet spot for me is five to six times per week. Personally when I’ve run five times per week compared to seven times per week I haven’t seen much of a difference in my performance. Even when I had periods where could only run four times per week I still got almost the same benefit that I got from running five to six times per week. Nevertheless I still try to run almost every day of the week because like any other sport or anything else you do in life consistency breeds excellence and the more you do something the better you’ll be at it. You don’t want to overtrain and risk injury but at the same time you want to establish a consistent routine.
How Often Should I Run If I Cross-Train On A Regular Basis?
Now if your main focus is running and you want to be the best runner you can be I would advise that most of your workouts be runs during the week. For example, if you run four to five times per week you could spend the other two days lifting weights or cycling along with a possible day of complete rest or an easier workout. On the flip side if you’re someone that just wants to run for fitness as a way to stay in shape and you’re not interested in racing you could do less running with more cross-training. For example, if you run three times per week you could use the other three days for cycling or lifting weights along with a complete day of rest or an easier workout.
It’s important to remember that there are multiple ways for someone to reach their destination. What works for one person may not work for someone else so consider your goals, level of experience, and your own personal preferences and make the best decision for yourself. Another vital factor to consider and the most important word to remember in regards to achieving long-term success is consistency. Regardless of what your goals are if you aren’t consistent you won’t see the results so whether you aspire to train like an Olympic runner or you just want to get in shape you should strive to stay active almost every day. A commitment to daily or almost daily fitness will lower your risk of getting cardiovascular disease, cancer, type 2 diabetes, osteoporosis, high blood pressure, and becoming obese. You could be a purist that just runs every day or you could be someone that does an even combination of running and cross-training activities each week. What matters is that you find something that works for you and that you strive to stay active throughout your entire life. Be passionate. Be persistent. Never surrender
Alex Reid
Move At Will 