By Marnie Kunz, CPT

Runners often ask, “How often should you run?” As a running coach, I say this depends on several factors. Your fitness level, health, and training goals all come into play when determining how often you should run. This guide will help you determine how often to run based on your fitness level and training goals. If you need help with a customized training program that suits your schedule and goals, head to the Runstreet Training Center.

How Often Should You Run a Week?

How often should you run a week depends on a variety of factors, including your fitness level, training goals, and your state of health (including any history of serious injuries). These three areas will help you develop a training schedule that works for you.

Fitness Level

First, consider your fitness level. How often do you run currently? When you’re ramping up your running program, add more runs gradually. I recommend just one more run per week for a few weeks before adding another running day. So, if you currently run three days per week, for example, and want to run more, start with four days a week.

According to the Principle of Progression explained by the National Academy of Sports Medicine, you can increase your training duration by 10% or less each week to allow for a gradual adaptation while minimizing your risk of injury. If you currently run 10 miles a week, you can add up to 10 percent - or 1 mile - to do 11 miles the following week. Keeping your increase within the 10 percent range challenges your body to adapt to higher fitness levels without overloading yourself and overtraining.

Health and Injuries

Your health also plays a vital role in determining how often should you run. If you have any recent injuries, it’s crucial to ease into running slowly. For injury rehabilitation, consult your physical therapist or doctor about how often you can run and how far you can go. For running injuries such as shin splints, it’s best to run on flat, cushioned surfaces such as a track or treadmill when you return to running.

If you experience any pains or injuries when increasing your running program, listen to your body and take a rest day. Overtraining - doing too much too soon - is one of the most common reasons for running injuries (the other being having worn or poorly fitting running shoes). So, if you’re increasing your running days per week, build up slowly by adding one more training day and then maintaining that schedule for a few weeks before increasing your training frequency.

Training Goals

Your training schedule also will depend on your running goals. For instance, if you are training for your first 5K, you won’t need to train as long as someone training for a marathon. When setting your main running goal, make sure it’s a SMART goal - specific, measurable, attainable, realistic, and timely. This will help you achieve your goal and set benchmarks and milestones to track your progress.

Generally, the longer the races you train for, the more frequently you run. If you’re preparing for an ultra marathon, you may even train twice a day sometimes. For recreational runners who are running for fitness or weight loss, on the other hand, it’s more common to run a few times a week. Some runners also do run streaks - periods of running at least 1 mile every day - to stay motivated and run often.

Related Post: How To Do a Run Streak

Rest and Active Recovery

Taking recovery days is crucial to allow your body to repair from the stress of training. Most runners take a complete rest day at least once a week. Even if you run every day (for a run streak, etc.), taking some active recovery days is essential. Recovery runs are slow, relaxed pace, short runs that allow your body to recover from hard training.

I recommend taking at least one rest day per week for most runners. If you’re an advanced runner or doing a run streak, you may run every day but include at least one active recovery run in your program each week to rest your body. Rest and recovery days help prevent injuries and allow you to maximize the benefits of your training.

Related Post: 8 Tips for Muscle Recovery

Sample Training Programs

If you’re figuring out how often should you run, here are some sample training programs with guidelines on how many days to run per week based on your fitness level and goals:

Running Once or Twice a Week

Fitness Levels: Beginners, those returning to running after a break, and those recovering from injuries that are now cleared to run.
Running Goals: 1 Mile, 5K, or fitness/weight loss goals

Running Three or Four Times Per Week

Fitness Levels: Beginners, intermediate runners.
Running Goals: 5K, 10K, half marathon

Running Five or Six Times Per Week

Fitness Levels: Intermediate, advanced runners.
Running Goals: 5K, 10K, half marathon, marathon, ultramarathon

Running Seven Days a Week

Fitness Levels: Advanced runners.
Running Goals: Run streaks, marathon, ultramarathon

Keep in mind these are just general guidelines, and your health and availability may cause you to train more or less. If you experience lingering pains or soreness or frequently get injured, you should take a run out of your schedule and include an additional rest day in your program.

FAQs

How many days a week should you run?

How often should you run depends on a few factors, including your fitness level, current training schedule, and running goals. New runners and those returning after injury should run less frequently and may do well with a few days a week. More advanced runners who already run regularly may be able to train five or more days per week.

Is It OK to Run Every Day?

You can run every day if you do not experience any injuries and take active recovery runs. Recovery runs should be short, slow runs that give your body time to recover from training. If you experience any lasting aches or pains, then you should take a rest day.

Is it OK to run 30 minutes every day?

Yes, it is OK to run 30 minutes every day if you are healthy, have no injuries, and gradually build up to running each day.

How often do you have to run to get in shape?

“In shape” is a subjective term, but you can gradually add more intensity or duration to your training to improve your fitness level. This may mean running an additional day per week or adding some speed workouts to your program.

Will I get fit if I run every day?

Running can improve your cardiovascular fitness and help you burn calories that will help you maintain a healthy weight. If you decide to run every day, it’s essential to have a base level of training so you build your endurance gradually. Also, include active recovery runs in your program to give your body time to rebuild.

Need a training plan to help you break through your running plateau or PR in your next race? Head to the Runstreet Training Center for personalized plans and free workouts. Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

How Often Should You Run: Guidelines from a Coach