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.
If you feel overwhelmed with cross-training, the just don’t do it. Build that up, too. Work on running and walking and once you have that habit formed, you will be able to include your cross-training in no time.
The basic answer to the question at hand is three to four times a week. If you can, include cross-training and at least one day a week of rest.