How many days a week should I run?
It’s no secret that running is one of the best ways to improve your cardiovascular fitness and reach your fitness goals, but you may have heard things like: excessively Running can lead to injury and burnout, and if you’re new to fitness or have recently added running to your routine, you may have questions: How many days a 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, consistency and rest are key to building a strong running habit.
In this article, we’ll tell you everything you need to know to decide how many days a week to run.
The benefits of running
Why is running such a popular form of exercise?
Firstly, you don’t need a ton of equipment – a quality treadmill or a park trail will do.
But even more important than the convenience are the significant health benefits that running offers:
- Improved heart health – Nothing gets the heart pumping like a good run. And here’s a fun fact: regular running reduces your risk of cardiovascular disease by 30% to 45%.
- Enhanced Weight Management – The average runner burns about 100 calories per mile, which is a very efficient rate.
- Improved mental health – Running stimulates the release of endorphins, which can reduce stress, improve sleep and ease symptoms of depression.
For these reasons and more, running is a great way to start you on the path to optimal health.
Tailor your run to your fitness level
Once you’ve decided to make running a part of your life, you need to tailor your routine to your fitness level and needs to ensure it continues to have a positive impact.
Here’s how:
- Understand your current fitness level – People who already exercise regularly will be able to progress through the program more quickly than those who are just starting out.
- Think about how often you run. – Don’t try running from zero to 100 if you’re not physically experienced. It could lead to injury. Speaking of which…
- Consider past injuries – Have you suffered from any injuries, especially to your knees or ankles? If so, it’s a good idea to go slowly and allow your body to get used to the impact.
While you’re running, pay close attention to what your body is telling you: if you start to feel pain, stop. If your usual routine leaves you exhausted, slow down.
Suggested running schedules for different experience levels
Once you have your starting point, consider some general guidelines for how many days you should aim to run.
- beginner – Start by running 2-3 days a week with at least one rest day in between. As your fitness improves, increase the frequency.
- Intermediate – If you’re in good overall health and have some running experience, it’s safe to aim for 3-4 days per week.
- Advanced – If you’re an experienced runner who wants to run long distances or train for a competition, you can run 4-5 days a week. It’s still important to take a few days a week off complete rest.
For those recovering from an injury or those with limited time, aiming for one or two days per week is wise.
Rest and recovery are key
Finding possible treatments Maintaining it for the long term This is essential if you want to develop a running habit – to facilitate this, remember that your body needs time to adapt to the stress of running and to recover your muscles and tissues after your session.
In other words, a sustainable running habit relies on getting enough rest and recovery days.
However, keep in mind that there is a difference between rest and recovery.
- holiday – No exercise for 24 hours.
- Recovery Day – Days with no strenuous activity and an emphasis on mobility and circulation.
Active recovery days are Not intended to improve cardiovascular endurance or overall fitnessRather, it should increase circulation and blood flow, helping muscles heal.
Swimming, yoga, and walking are all great options for recovery activities.
Tips for a balanced schedule
If you’re new to running, here are some tips to help you plan your weekly schedule:
- Distribute your efforts – It’s important to have tough days where you really push yourself, but don’t schedule them back-to-back.
- Stay fresh – Expose yourself to different running environments to find what works best for you. Try outdoor trails in your area or a lively, sociable gym environment.
- Incorporate cross-training – Activities like strength training, yoga and cycling can help balance and develop muscles to help you reach your running goals.
Finally, remember to enjoy the process.
Remember: building stamina takes time. Always focus on the next milestone and you’ll be running at a high level in no time.
Enjoy your running routine with Chuze Fitness
in Chuze FitnessWe know that establishing a fitness routine can be difficult to do alone. Luckily, our staff are all fitness enthusiasts who enjoy helping others reach their full potential. From helping you find a running group to helping you get started on cross-training with our countless group classes, we’re here to support you on your journey in any way we can.
Plus, while running outdoors is a great experience, the weather isn’t always on your side. Our top-notch facilities mean you can reach your goals rain or shine.
Start your journey today 7-day free pass.
source:
National Library of Medicine. Leisure-time running reduces the risk of all-cause mortality and cardiovascular disease 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 is one of the, not increasing your calorie intake.
WebMD. What you need to know about training on rest days. https://www.webmd.com/fitness-exercise/what-to-know-rest-day-workouts WebMD. Exercise and depression. https://www.webmd.com/depression/exercise-depression
Reviewer:
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
