How many days a week should I run?

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 that before 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 a week should i run?

The answer varies depending on your goals and fitness, but experienced runners typically run 3-4 days a week. However, consistency and rest are key to creating a solid running habit.

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?

For one thing, it doesn’t require a lot of equipment. All you need is a quality treadmill or park path.

Even more important than convenience, however, are the huge health benefits that running offers, such as:

• Increased cardio health – Nothing gets your heart pumping like a good 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 – a highly efficient pace.
• Increased mental well-being – Running triggers the release of endorphins. Endorphins reduce stress, improve sleep and alleviate symptoms of depression.

For these reasons and more, running is a fantastic way to start on the road to optimal health.

Calibrate your run to your fitness level

Once you’ve decided to make running a part of your life, you’ll want to make sure it continues to be a positive influence by adapting your routine to your fitness and needs.

Here is the procedure:

• Get an overview of your current condition – People who already exercise regularly can accelerate their program faster than those who are just starting out.
• Consider how often you run – Don’t go from zero to 100 if your body has no previous experience. Injury could occur. Speaking of…
• Factor in past injuries – Have you dealt with injuries, especially knee or ankle? If so, you’ll want to take it slow and let your body get used to the impact.

When running, 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.

Recommended run plan based on experience level

Once you’ve established 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 stamina improves, you can increase the frequency.
• Intermediate – People with solid overall fitness and running history can safely shoot 3-4 days a week.
• Modern – Running 4-5 days a week is doable for experienced runners who want to put in big miles or train for races. Still, it’s important to allow yourself a few days of complete rest a week.

For those coming back from injury or those with limited time, 1-2 days per week is a smart goal.

The key is rest and recovery

Find a mode that you can to maintain in the long term is essential for building a running habit. To support this, remember that your body needs time to adjust to the stress of running and to heal muscles and tissues after training.

In other words, a sustainable running habit depends on enough rest and recovery days.

However, keep in mind that there is a difference between rest and recovery:

• Days of rest – 24 hours without exercise.
• Recovery days – Days focused on mobility and circulation, but without intense activity.

The day of recovery, even if it is active, is not to increase your cardio endurance or overall fitness. Instead, it should improve circulation and blood flow, which helps heal muscles.

Swimming, yoga and walking are solid options for recovery activities.

Tips for a balanced schedule

If you’re new to running, consider these helpful tips for setting up a weekly schedule:

• Spread the effort – It is essential to have hard days where you really push yourself, but avoid scheduling them back to back.
• Keep it fresh – Try different running environments to find what works best for you. Try the outdoor trails in your area or try the lively environment of a community gym.
• Incorporate 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 creating a fitness routine can be difficult to do alone. Fortunately, all of our employees are fitness enthusiasts who enjoy helping others reach their full potential. From helping you find a running group to starting cross-training in our myriad of group classes, we’re here to support your journey as much as we can.

Plus, while running outside can be a phenomenal experience, the weather won’t always cooperate. Our state-of-the-art equipment allows you to stick to your goals come rain or shine.

Start your journey today with ours 7-day ticket free.

Resources:

National Library of Medicine. Leisure-time running reduces the risk of cardiovascular mortality from all causes and cardiovascular risks. 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% 20 your %20 caloric %20 intake.

WebMD. What you should know about relaxation exercises. 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. He has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.