How Often Should I Run?

Woman running through fields Running is the new thing. Whether you’ve seen people strutting their stuff on the streets or have run a 5K yourself, you’ll know that running has been picking up speed and now you want to give involved.

Whether you are a beginner or have been looking to improve your competitive level as a runner, many question how often you should run. Like everything else in life, there should be a steady balance and you must give your body enough time to rest in order to recuperate, rebuild and get stronger.

If you’re a beginner, it is recommended that you run three to four days a week and if you’ve been running for some time, and understand how to pace yourself, you might be able to up it to five days a week. However, cross-training is also important and throwing it in there one or two days is a great idea keeping your runs at three to four a week.

Cross-training can include anything from walking, cycling, weight training, swimming to a myriad of other physical activities. You have to remember to rest, meaning no intentional physical activity for at least one day out of the week. By overworking the body, there is an increase of risk to injury or a burnout, leaving you with under par results and tired muscles.

Don’t be intimidated by the running plan. Take it day by day and start slow, building up your stamina and strength. Mix in walking and running when you start. There’s no shame in not being able to run the whole route you have laid out for yourself. Work in walking for 20 to 30 minutes of your program and eventually guide yourself to mostly running.