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 burns. So if you're new to fitness or have recently added running to your routine, you might 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 per week. To develop a strong running habit, however, 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.

The benefits of running

Why is exercise so popular?

For one thing, it doesn't require a huge amount of equipment. A quality treadmill or park run is all you need.

But even more important than comfort are the great health benefits of running, such as:

• Elevated cardio health - Nothing gets your heart pumping like a solid run. And here's a fun fact: a regular running habit can reduce your risk of cardiovascular disease by 30-45%.
• Improved weight management – The average runner will burn about 100 calories per kilometer, very efficient.
• Increase mental well-being – Running releases endorphins. Endorphins reduce stress, improve sleep and alleviate symptoms of depression.

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

Calibrate Running 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 have a positive impact by tailoring your routine to your fitness level and needs.

Here's how:

• Take stock of your current physical condition – People who already exercise regularly can accelerate their program faster than those who are just starting out.
• Be aware of how often you run – Don't go from zero to 100 with running if your body has no prior experience. It could cause an injury. Speaking...
• Factor in past injuries – Have you struggled with injuries, especially in your knees or ankles? If so, you'll want to take it slowly and let your body get used to the effect.

As 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 it out.

Suggested Running Schedule by Experience Level

Once you've settled on a starting point, consider some general guidelines for how many days you want to run:

• Beginner - Start running 2-3 days a week, always with at least one rest day in between. As your endurance improves, you can increase the frequency.
• intermediate - People with good physical fitness and a history of running can safely shoot 3-4 days a week.
• advanced - Running 4-5 days a week is doable for experienced runners who want to log high mileage or train for competition. However, it is important to take a full week off.

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

Rest and recovery are key

Finding a regimen that works for you keep it long term it is essential to build a running habit. 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 having enough rest and recovery days.

Note, however, that there is a difference between rest and recovery:

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

Recovery day, while active, is not for boosting your cardio endurance or general fitness. Instead, it should improve circulation and blood flow that helps muscles heal.

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

Tips for a balanced schedule

If you're new to running, consider these helpful tips to set up your weekly schedule:

• Spread the effort – It's essential to have some hard days where you really push yourself, but avoid scheduling them all at once.
• Keep it fresh - Try putting yourself in different running environments to find what works best for you. Try the outdoor trails in your area, or try a social and lively gym atmosphere.
• Incorporating cross-training - Activities like strength training, yoga, and cycling can tone your muscles and help you better meet your running goals.

Finally, don't forget to enjoy the process.

And remember: it takes time to build your stamina. Always focus on the next milestone, and you'll be running at a high level in no time.

Love your running routine at Chuze Fitness

At Chuze FitnessWe understand that establishing a fitness routine can be difficult to do alone. Fortunately, our staff are all fitness enthusiasts who enjoy helping others reach their full potential. From helping you find a running group to coaching through our wide range of group classes, we're here to support your journey in any way we can.

Also, while running outside can be an awesome experience, the weather won't always cooperate. Our state-of-the-art facilities allow you to pursue your goals, rain or shine.

Start your journey with us today 7 day ticket free.

Sources:

National Library of Medicine. Recreational running reduces the risk of all-cause 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%20the,not%20increase% 20your%20%20caloric.

WebMD. What to know about rest day training. 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 Vice President of Fitness at Chuze Fitness and oversees the group's fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and wellness.