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> How often should you run?

How often should you run?

Publish date 24.10.2022

You can read it in 7 minut

How often should you run?

“How often should I run?” is a question that torments many runners, especially those who are just beginning their adventure with this physical activity. Even more advanced runners have problems coming up with the perfect training plan. 

“My friend Levi runs every day! I need to train like that too.”

When making a plan, don’t look at your friends who also run. How often you should have a workout also depends on your body. However, how do you determine how often you should run in a week? You’re about to find out. Read on! 

How often to run as a beginner

I must admit that there is no specific rule – even for beginners – on how often you should run per week. However, it is recommended that you run no more than 3-4 times a week. Running every two days is a very good option. Why? Because you have time for recovery, which is also very necessary – especially if you are just at the beginning of your journey and want to climb the steps up to be an experienced runner. 

Recovery time is important to allow your muscles to rest and work at 100% again. If you skip recovery and push forward every day, then you can get injured. This can cross you out of running for several weeks or even months. 

I can add that in the beginning, your workouts do not have to be long. If you see that your fitness is bad, then start with 10 minutes, then 20, 30 minutes. Slowly your condition will get better and better 🙂 

How often should you run in a week?

In general, there is no specific number of workouts. There is one rule you should follow: 

It’s better to run less often than too often 

After all, the most important thing is safety. If you overdo your training then you may feel pain in your joints, knees, and muscles and may even develop Achilles tendonitis. Believe me, you don’t want to have any of these injuries. 

Therefore, you should not overtrain. It’s better if you get more rest than if you run too much. You may feel pain, which is not soreness and does not pass after a few days. Then it’s a good idea to see a physiotherapist or doctor locate the source of the pain that is preventing you from training. 

Is it ok to run 7 days a week? 

There are some people whose bodies can easily train every day. However, you must remember that those people do not just run. Their daily routine also includes healthy eating and a proper diet. What’s more, they take running easily, and are not fatigued by their daily responsibilities. Of course, this applies to people whose fitness was already good at the start.

“Ok, so I also have to run every day. I’m afraid I won’t make it.”

I can tell you right away that not everyone can run every day – it is a narrow range of people.

Moreover, in most cases, daily running is not recommended. Remember that your body needs time to recover. Yes, I am mentioning recovery again. 

Daily running makes you more vulnerable to injury and mental and physical burnout. Don’t let that happen! Take at least one day off, to rest – bet on RECOVERY! 

How often to run -remember about recovery
If you skip the recovery day you may sustain an injury.

What affects the frequency of training? 

Some facts affect how often you not only want but can exercise. Here are some of them:

  • Your goal – if you want to run a marathon or other competition then you probably want to run more. In addition, you should include appropriate exercises in your training. 
  • Your fitness – if you are in good shape then you can run more often and longer. Don’t overdo it, watch your body and run as much as you can.
  • Previous injuries – if you have had an injury before, it too can make you unable to exercise as often. It’s best to contact your doctor or physical therapist about this. 
  • Free time – these days we all have a lot of responsibilities. Therefore, you often can’t afford the free time you can devote to running. Because of this, the length and frequency of your workouts also decrease. 

How often should I run? – pay attention to your body 

Let me remind you again that not everyone can run every day. Some runners feel weakness after running and terrible soreness. Because of this, they need to recover and they can return to running only in 2-3 days. 

It all depends on your body – if you don’t have the strength, don’t train. This will certainly not bring you the expected benefits. It is better to rest and bring the body to the top shape. 

Such a group includes people who:

  • are overweight, 
  • smoke cigarettes 
  • are in poor shape,
  • have never exercised before. 

When your body can’t keep up with recovery – it blocks you from running for 3-4 days – don’t give up. Work on the fundamentals of health and your overall lifestyle.

My body is weakened for a long time after training – what to do?

It may happen that after training you feel tired for a very long time. This is not a normal reaction. Yes you may feel tired, and your muscles may ache, but if this persists for more than a few days you should:

  • see a doctor – he will find the cause.
  • watch what you eat – your body may be weakened by a lack of vitamins. We often don’t look at what we eat. It’s time to change that and reach for B vitamins, vitamin C, magnesium, and iron – their deficiency causes fatigue. 
  • get more protein into your body – you should consume 1.5 to 2 grams of protein per 2.20 Ib of body weight per day. 
  • eat before training – click here and see what to eat before running. 
How often should I run - proper diet
To your training add proper diet. It will help you lose weight.

How often to run – summary

From the information you read earlier, you can deduce for yourself that the best frequency of running is every two days. This system works well for most people who are new to running. However, remember not to train if you have soreness or you feel tired. 

What does this mean? Observe your body. If you are tired after training, continue to have soreness, and your legs hurt – don’t train. Take another day off. For the ideal frequency of running, you must sense yourself individually. 

It works the other way too. If you feel good, you are not tired, your legs do not hurt. Put on your running clothes and go for a short and light run. 

How often should you run when you are an experienced runner?

“Advanced runners don’t know how many times a week to run? I thought it was only a problem for beginners.” 

No. Advanced runners may also have a problem adjusting their training plan to their lifestyle and body needs. Unlike beginner runners, advanced runners can afford to train more often. Their body is already more accustomed to physical activity, their fitness is better. 

Frequent workouts (5-6 times a week) are chosen by those who introduce different types of running into the plan. With such a variety of workouts, your body gets a varied workout. This means you will see the effects of your training on your body all the time. 

Some people wonder if training can be done 2 times a day, for example, in the morning and the evening. Yes, but only if you are a professional and have the right support. If in the future you decide to run 2 times a day, then keep in mind: 

  • diet, 
  • supplements,
  • adequate amount of sleep,
  • consultation with a doctor or physiotherapist.
How often should you run - create a plan.
You can also create a plan, that you will write down your training for the whole week ahead.

Why can professional runners run more often? 

When you wonder “how often should I run” you probably think about how your body will react to the workout – will it rebel, or will it nevertheless allow you to exercise more often? This is the same thing professionals think about. That’s why, in addition to training, they strengthen their bodies with additional exercises, supplements, and, above all, a proper diet. What’s more, they know how to set up their training so that their legs don’t refuse to work. 

If you are preparing for a competition or marathon, then aim for 5-6 workouts per week. If you are not planning to stand on the starting line shortly, then 3 workouts per week will be the optimal number. Then you will improve your fitness, burn calories and, most importantly, feel good. 

Summary

Now you know how often to run. At the very beginning, it is completely enough to do training every 2 days. If you are preparing for a competition, then training 5-6 times a week is a good solution. 

Remember to listen to your body. When you are feeling that your legs hurt, you have muscle soreness, then wait before you go for a run. Just because someone runs every day doesn’t mean you have to, too. Everybody is different. Avoid overexertion when you feel your body can’t handle it. You will avoid injury and recover from the training.

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