How Many Days a Week Should I Run?

It’s no secret that running is one of the top ways to enhance your cardio and achieve your fitness goals. But you may have heard that too much running can lead to injury or burnout. So, if you’re new to fitness or have recently incorporated running into your routine, you might wonder: how many days a week should I run?

The answer varies depending on your goals and fitness level, but experienced runners usually run 3-4 days a week. To develop a solid 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.

Benefits of Running

Why is running such a popular form of exercise?

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

But even more important than convenience are the massive health benefits running offers, 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 cut your risk of cardiovascular disease by 30% to 45%.
Enhanced weight management – The average runner will burn about 100 calories per mile—a highly efficient rate.
Increased mental well-being – Running triggers the release of endorphins. Endorphins reduce stress, improve sleep, and alleviate symptoms of depression.

For these reasons and more, running is a fantastic way to get started on the path to optimal health.

Calibrate Running to Your Fitness Level

Once you’ve decided to make running part of your life, you’ll want to make sure it stays 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 getting started.
Consider how often you run – Don’t go from zero to 100 with running if your body has no prior experience. It could result in an injury. Speaking of…
Factor in past injuries – Have you struggled with injuries, especially to the knee or ankle? If so, you’ll want to take it slow and allow your body to get used to the impact.

As you run, pay close attention to what your body is telling you. If something starts hurting, stop. If you feel burned out and exhausted by your routine, cut back.

Suggested Running Schedule by Experience Level

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

Beginner – Start off running 2-3 days a week, always with at least one rest day in between. As your stamina improves, you can increase the frequency.
Intermediate – People with solid overall fitness and a history of running can safely shoot for 3-4 days a week.
Advanced – Running 4-5 days a week is doable for experienced runners looking to log high mileage or train for competition. Even still, it’s important to get several days of total rest per week.

For those working their way back from an injury, or those who have limited time, 1-2 days a week is a smart target.

Rest and Recovery Are Key

Finding a regimen you can maintain over the long term is crucial to building a running habit. To foster this, remember that your body needs time to adjust to the stress of running and to heal your muscles and tissues after a session.

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

Keep in mind, however, that there’s a difference between rest and recovery:

Rest days – A 24-hour period of no exercise at all.
Recovery days – Days focused on mobility and circulation but without intense activity.

A recovery day, while active, is not for pushing your cardio endurance or overall fitness. Instead, it should enhance circulation and blood flow which helps heal muscles.

Swimming, yoga, and walking are all solid options for recovery activities.

Tips For a Balanced Schedule

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

Spread out the effort – It’s essential to have some tough days where you really push yourself, but avoid scheduling them back-to-back.
Keep it fresh – Try putting yourself in different running environments to find what works best for you. Test out outdoor trails in your area, or try a lively, social gym environment.
Incorporate cross-training – Activities like strength training, yoga, and cycling can keep your muscles well-rounded and better serve your running goals.

Finally, don’t forget to enjoy the process.

And remember: Building up your stamina takes time. Always focus on the next milestone, and you’ll find yourself running at a high level in no time.

Love Your Running Routine at Chuze Fitness

At Chuze Fitness, we understand that establishing a fitness routine can be tough to do solo. Fortunately, our staff are all fitness enthusiasts who love helping others reach their full potential. From helping you find a running group to getting you started with cross-training in our countless group classes, we’re here to support your journey however we can.

Plus, while running outdoors can be a phenomenal experience, the weather won’t always cooperate. Our top-of-the-line facilities enable you to stick to your goals, rain or shine.

Start your journey today with our free 7-day pass.

Sources:

National Library of Medicine. Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. 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%20caloric%20intake.

WebMD. What to Know About Rest Day Workouts. 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’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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