How many days a week should I run?

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Running is a great way to stay fit and healthy, but how many days a week should you run?

The answer to this question depends on your fitness level, goals, and other factors.

In this article, we will discuss the recommendations and precautions for novice, intermediate, and advanced athletes.

Table of Contents

Novice Athletes

If you are new to running, it is important to start slowly and gradually increase your mileage. Experts recommend that novice athletes should run three to four days a week. This will give your body time to recover and help you avoid injuries. It is also essential to incorporate rest days into your training schedule to allow your body to recover.

When starting out, it is recommended that you run for 20–30 minutes at a time. As you become more comfortable running, you can gradually increase your mileage and the number of days you run. However, it is important to avoid increasing your mileage too quickly to prevent overuse injuries.

Calculate your MAF training zone.

Training in this zone improves your aerobic system with reduced risk of injury and illness.
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Intermediate Athletes

Intermediate athletes are those who have been running for several months and have built up their endurance. If you fall into this category, you can increase the number of days you run to four to six days a week. However, it is still essential to incorporate rest days into your schedule to prevent injuries and allow your body time to recover.

When running four to six days a week, it is important to vary your workouts to prevent boredom and improve your overall fitness. You can do this by incorporating speed work, hill repeats, and other types of training into your routine. It is also important to gradually increase your mileage and the intensity of your workouts to avoid overuse injuries.

Advanced Athletes

Advanced athletes are those who have been running for many years and have built up their endurance and speed. If you fall into this category, you can run six to seven days a week. However, it is still essential to incorporate rest days into your schedule to prevent injuries.

When running six to seven days a week, it is critical to vary your workouts and make sure you are getting enough rest and recovery time. This can be done by incorporating cross-training into your routine and taking rest days as needed. It is also important to gradually increase your mileage and the intensity of your workouts to avoid overuse injuries.

Precautions

No matter what level of athlete you are, it is critical to take precautions to prevent injuries. This includes wearing proper shoes, stretching before and after your runs, and incorporating strength training into your routine to prevent muscle imbalances. It is also important to listen to your body and avoid pushing yourself too hard, too quickly. If you experience pain or discomfort while running, it is essential to rest and seek medical attention if necessary.

Conclusion

In conclusion, the number of days you should run depends on your fitness level, goals, and other factors.

Novice athletes should start with three to four days a week, intermediate athletes can increase to four to six days a week, and advanced athletes can run six to seven days a week.

Remember to listen to your body, incorporate rest days, and take precautions to prevent injuries.

Coach Shamus

At the heart of MultiSportCoaching is Coach Shamus, a seasoned athlete and experienced coach with a passion for helping others achieve their goals. With over 25 years of experience in coaching athletes of all levels, Coach Shamus has the knowledge and expertise to help you reach your full potential. https://multisportcoaching.co.za/about-us/
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