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 increase your cardio and reach your fitness goals. But you may have heard it too much running can lead to injury or burnout. So, if you’re new to fitness or have recently added running to 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 3-4 days a week. However, to develop a solid running habit, consistency and rest are key.

In this article, we’ll tell you 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. A quality treadmill or park track is all you need.

But even more important than convenience are the huge health benefits, such as:

• Increased cardio health – Nothing gets the heart pumping like a hard run. And here’s an interesting fact: regular running can reduce the risk of cardiovascular disease by 30-45%.
• Improved weight management – The average runner will burn about 100 calories per mile – a very efficient figure.
• Improving mental well-being – Running causes the release of endorphins. Endorphins reduce stress, improve sleep and relieve symptoms of depression.

For these reasons and more, running is a great way to start your journey 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 remains 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.
• Think about how often you run – Don’t go from zero to 100 with running if your body has no prior experience. This could lead to injury. Speaking of…
• Factor in past injuries – Have you had any injuries, especially knee or ankle? If this is the case, you want to take it slow and let your body adjust to the effects.

When you run, 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.

Suggested running schedule based on experience level

Once you’ve decided on a starting point, consider some general guidelines for how many days you should aim to run:

• A 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 physical condition and history of running can safely exercise 3-4 days a week.
• Expanded – Running 4-5 days a week is doable for experienced runners who want to run a long distance or train for a competition. However, it is important to get a few days of complete rest per week.

For those returning from injury or those with limited time, 1-2 days per week is a reasonable goal.

Rest and recovery is key

Finding the mode you can store for a long time is crucial to forming a running habit. To help with this, remember that your body needs time to adapt to the stress of running and to repair muscles and tissues after exercise.

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

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

• Days of rest – A 24-hour period of no physical exercise at all.
• Recovery days – Days dedicated to mobility and circulation, but without intense activity.

There is a health day, as long as it is active not to increase your cardio endurance or general fitness. Instead, it should improve circulation and blood flow, which helps heal the muscles.

Swimming, yoga and walking are all good options for wellness.

Tips for a balanced schedule

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

• Spread the effort – It’s important to have a few hard days when you really push yourself, but avoid planning them back to back.
• Keep it fresh – Try putting yourself in different running conditions to find what works best for you. Try outdoor trails in your area or try a busy social gym.
• Enable cross-training – Activities like strength training, yoga, and cycling can keep your muscles in shape and better match your running goals.

Finally, don’t forget to enjoy the process.

And remember: building strength takes time. Always focus on the next milestone and you will soon find yourself performing at a high level.

Love your running routine at Chuze Fitness

U Chuze Fitnesswe understand that setting up a fitness routine alone can be difficult. Fortunately, all of our employees are fitness enthusiasts who love helping others reach their full potential. From helping you find a running group to getting you started cross-training with our countless group classes, we’re here to support your journey in any way we can.

Plus, while running outdoors can be a phenomenal experience, the weather doesn’t always cooperate. Our top-notch facilities keep you on track, rain or shine.

Start your journey today with ours free pass for 7 days.

Sources:

National Medical Library. Leisure-time running reduces the risk of all-cause mortality and cardiovascular 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%20is%20one%20of%20not%20increasing % 20your%20caloric%20consumption.

WebMD. What you need to know about training on a rest day. 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. She 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 enjoys hot yoga, snowboarding and all things health related.