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 too much Running can cause injury or exhaustion. So, if you are new to the world of 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 level, but experienced runners typically run 3 to 4 days a week. However, to develop a solid running habit, consistency and rest are key.

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 a trail in the park.

But even more important than the convenience are the enormous health benefits the offering offers, such as:

• High cardiovascular health – Nothing makes your heart beat more than a solid race. And here’s a fun fact: a regular running habit can reduce the risk of cardiovascular disease by 30% to 45%.
• Improved weight control – The average runner will burn around 100 calories per mile, a very efficient pace.
• Greater 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 start on the path to optimal health.

Calibrate the run based on your fitness level

Once you’ve decided to make running part of your life, you’ll want to make sure it continues to be a positive influence 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.
• Consider how often you run – Don’t go from zero to 100 running if your body has no previous experience. It could cause injury. Speaking of…
• Consider past injuries – Have you struggled with injuries, especially to your knee or ankle? If so, you’ll want to take it easy and allow your body to get used to the impact.

While you run, pay close attention to what your body is telling you. If something starts to hurt, stop. If you feel drained and drained by your routine, cut back.

Suggested race schedule by experience level

Once you’ve established your starting point, consider some general guidelines for how many days you should try to run:

• Beginner – Start running 2-3 days a week, always with at least one day of rest in between. As your endurance improves, you can increase the frequency.
• Intermediate – People with good general fitness and a running history can safely play sports for 3 or 4 days a week.
• Advanced – Running 4 to 5 days a week is feasible for experienced runners looking to get high mileage or train for competition. Even so, it is important to have several days of total rest per week.

For those recovering from an injury, or those who have limited time, 1 or 2 days a week is a smart goal.

Rest and recovery are key

Find a regimen you can maintain long term It is crucial to developing the habit of running. To encourage this, remember that your body needs time to adapt to the stress of running and to heal your muscles and tissues after a session.

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

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

• Rest days – A 24-hour period without any exercise.
• Recovery days – Days focused on mobility and circulation but without intense activity.

A recovery day, although active, is not to improve your cardiovascular endurance or general 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 your weekly schedule:

• Distribute the effort – It is essential to have some difficult days where you really push yourself, but avoid scheduling them back to back.
• keep it fresh – Try placing yourself in different execution environments to find the one that works best for you. Try outdoor trails in your area or try a lively social gym environment.
• Incorporate cross training – Activities such as strength training, yoga and cycling can keep your muscles well formed and better meet your running goals.

Lastly, don’t forget to enjoy the process.

And remember: building your stamina takes time. Always focus on the next milestone and you will find yourself running at a high level in no time.

Love your running routine at Chuze Fitness

In Chuze GymWe understand that establishing an exercise routine can be difficult if you do it alone. Fortunately, our entire staff is made up of 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 in any way we can.

Additionally, while running outdoors can be a phenomenal experience, the weather isn’t always kind. Our top-of-the-line facilities allow you to meet your goals, rain or shine.

Start your journey today with our free 7 day pass.

Sources:

National Library of Medicine. Leisure-time running reduces the risk of cardiovascular and all-cause mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/

Mayo Clinic News Network. Mayo Clinic Questions and Answers: Running and losing weight. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-running-and-weight-loss/#:~:text=Running%20is%20one%20of%20the,not%20increase% 20your intake%20calorie%20.

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/ejercicio-depresion

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.