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How Often Should I Run?

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Whether you’re just starting out or trying to figure out how to maintain fitness between races, the inevitable question arises about how often should I run? How many days for strength training, rest and what’s best.

As a running coach, I’m able to dive deep in to the answer for those in our group program or with custom training plans and of course that’s my preferred way to answer because it’s PERSONALIZED to you.

But alas, I’ll give you my best thoughts….

How Often Should I Run?

The answer is going to depend, but if you want to run your first 5K, you might easily get by with just 3 days of running per week. Meanwhile if you’re wanting to run your first marathon it’s ideal to work up to 5 days per week.

This is just one example, so you’re going to want to consider

  • Current running goals
  • Current level of fitness (will detail for new and experienced runners below)
  • History of injuries or current injuries
  • TimeHow Often Should I Run?

One thing, I will say up front is I do NOT love running streaks or running every day. You can click that to read all about why, but for today let’s say it’s overkill most of the time.

Current goals:
If you want to run your first 5K, you might easily get by with just 3 days of running per week, meanwhile if you’re wanting to run your first marathon it’s ideal to work up to 5 days per week.

Injury history:
Do you get shin splints every time you start running? Then you’re likely diving in too fast. The same can be said for most running injuries. So knowing your body, be smart about starting slow with just 2 days per week and spend another few days walking or cycling, giving your body plenty of time to adapt to the stress of running.

Time:
The biggest excuse from any runner about why they skip the warm up or don’t do the injury preventing hip work is time….it’s also the main reason a new runner might find themselves swearing to run every morning at 6AM and instead only making it happen once a week.

How much should new runners run?

Let’s breakdown a few of the most common scenarios to help you figure out what’s best for you and your body.

Once a week could be the perfect place to start if you’re brand new to running! Don’t forget that showing up to walk other days will help to build your fitness, get you used to being on your feet and then allow you to run additional days.

Beyond that it’s HUGE to know that the run/walk method is ideal for all new runners.

  • 1 day per week is a great jumping off point, add in walking 3-4 other days.
  • 2 days per week is good if you have already been doing a lot of walking.
  • 3 days per week is where you start to build some endurance and are ready for the Couch to 5K training plan which you can print out free at that link! It’s truly the best way to help you go from wanting to run to being a runner.
  • 4 days per week is a really healthy balance, ensuring you still have time for at least 2 days of strength training which will build your metabolism to help with weight loss and overall fitness.
  • 5 days per week is doable for those who have strong base level of fitness and are not doing a lot of other cardio cross training, but can still work in at least 2 runner strength training sessions.
  • 6 days per week is generally not necessary for any new runner as it often limits their ability to recover and to complete the cross training that will keep them running injury free.
  • 7 days per week as noted previously is not recommended, especially for new runners because you are far more likely to end up injured and sidelined rather than making progress.
Think you need to run everyday? Find out why that's not the case and how many days should you run? #running Click To Tweet

How much should I run to maintain fitness?

If you’re a long time runner who is currently between races or just trying to maintain your endurance while you enjoy other sports then again there are a few options. I always ask a few questions to help these runners find the right schedule:

  • Are you enjoying running right now or feeling burned out on training?
  • Do you have your eye on any future goal races?
  • Are you having more fun doing other training right now?
  • Are you injury free or feeling exhausted from running?

Depending upon these answers we can put together a solid plan of attack that will ensure both enjoyment of the run (because that is SO IMPORTANT) and maintaining fitness.

From a high level, many long time runners could use a schedule like this:

Monday: Active recovery day
Tuesday: Mid-distance easy run
Wednesday: Speed workout  + 20 minute full body strength
Thursday: mid-distance easy run
Friday: Full body strength workout
Saturday: Long run
Sunday: Optional short easy run + upper body/core workout

If however you are feeling burned out or just really enjoying some new classes, then DO NOT WORRY about cutting your running down to 3 days per week. Triathletes, obviously, mix in a variety of cardio and are often less injury prone and very fast runners thanks to those other disciplines.

How many days per week to run isn’t a one size fits all answer because we all have different goals and different bodies. But hopefully this helps to give you a starting point with your current fitness goals!

📣BONUS – We know that tracking is a great way to create habits and consistency. KEEP IT simple.

Checkout my new printable running log, to track your progress and have a log to easily look back on come race da to remind yourself of all the hard work that you have done!

Looking for detailed training plans? Here are a few:

  • Couch to 5K
  • 10k Training Plan
  • First half marathon training plan
  • Sub Two Half Marathon training plan
  • Low Heart Rate training plans

I’ve got a ton of other resources for new runners, so don’t hesitate to look around or ask! I’m happy to help.

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coach

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Posted by amanda Categories: running coach

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
3️⃣HIP MOBILITY MOVES - I love that mobility i 3️⃣HIP MOBILITY MOVES - I love that mobility is a word we’re hearing A LOT because it’s so much more useful than the static stretching most grew up with.
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In mobility we are working on the end range of motion.
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🤗As a runner that means ensuring your hips can fully extend through the push off and pull up the knee in front of you for a powerful stride.
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😢Lack of mobility can place strain on other muscles and joints and we all know we don’t want that.
//
HIP FLOW
2 rounds of 10 reps per side (or just do them once and I’ll dance for joy!)
.
1️⃣Elevated Twist - Put something soft below your bottom knee. You can also do this standing by putting your leg in a pigeon pose on the counter.
2️⃣Kneeling Rock - what you do with your arms is optional, but I love the goal post arms for a chest stretch too.
3️⃣Angeled Bird Dog- After extending arm and leg, try bringing both to 90 degrees without dropping. You can definitely see where I’m working on that full opening of my hip.
//
Let me know how this one goes!!
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#hipmobility #mobilitywork #runcoach #runningcoach #runtothefinish #womensrunning #runnergirl #runningwoman #halfmarathontraining #hipstretch #runforlife #runrunrun #teamwr #shapesquad #popsugarfitness
PICK A SUPERMARKET SWEEP STORE?? If you could run PICK A SUPERMARKET SWEEP STORE?? If you could run through any fitness type store for 90 seconds and get to keep what you grab, what store???
//
Do you go @lululemon crazy? Remember you can only get 5 of one item? But mmm all my favorite run shorts are there...
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Do you think big at @rei? Though I imagine it might take all 90 seconds to get that SUP back to the counter.
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Me? I’d head in to @runnersroost! I mean running shoes are priority one, then tops and maybe a watch ya know!
//
Ok your turn!! Pick a store! #dreamreallyfreakingbig #supermarketsweep
LIFES A BEACH...except when it’s sand dunes next LIFES A BEACH...except when it’s sand dunes next to a mountain range. Then it’s just confusing 😂 and a hard, but awesome workout. 
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Which feels exactly like my start to the year with running.
//
What emoji best describes your recent workouts??
🤦‍♀️Errr not happening
😀Doing what I can
👍Having fun, consistently sweating
🔥Fired up to achieve big things
//
While I had a good 10K time trial on the 2nd and I’m rocking some hard core workouts, I’m missing my longer runs. The legs just haven’t been feeling it though and I’ve been tired.
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A good reminder to us all that when adding intensity and new strength, it’s ok not to be hitting big miles. I’ll keep building slow and steady.
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Photo throwback from a visit to the Great Sand Dunes.
WHERE ARE THEY NOW? Do you look at those Buzzfeed WHERE ARE THEY NOW? Do you look at those Buzzfeed stories to see what childhood idols are doing now…this is my runner life version.
👇👇👇
Have you always loved running? Recently found it? Still trying to love it?🤔
//
🔴Guaranteed no one would have guessed I’d become a runner.
In fact, they flat out told me I was not a runner. I was athletic, but not a runner.
🟣By high school I only ran as punishment at practice or once a year when they timed us in the mile for PE.
//
🛹🛼On the flipside, stayed out late under the streetlights playing tag  for hours or I could joyfully go in circles around the yard with my big old Collie. 
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FUN. IT WAS FUN!!!! 
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💡Turns out that’s all it really took for me to like running. To find out that it could in fact be FUN:
👉to challenge myself
👉to see what I’m made of
👉to have time to think
👉to explore the world
✅and never worry about proving anything to anyone
//
I never would have imagined going from hating a mile to running 31 solo last year just because I wanted to see if I could 😂
MIND GAMES IN RUNNING are a tool every experienced MIND GAMES IN RUNNING are a tool every experienced runner has in their little pockets.
I’ll just got to that next sign 🛑, well maybe til my watch is a round number...ok, just 5 more minutes.
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We’re very good liars 😂because then we just say it again.
//
Those are always my favorites to get out the door or prevent myself from quitting on a run where I really have no good reason to stop.
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But SAVE THESE mental training tips for a day you might need them:
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💜Go with the flow. Not every run is our best or fastest, stop trying to force it to be so and you’ll have more fun.
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💚Change the words you use. Stop saying you’re slow and not a runner and this is too hard and you are too busy. Those just confirm and cement the ideas, not help you move forward.
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🤍Embrace mistakes as the best way to have a great run or race in the future. 
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💙Acknowledge ALL of your progress. 1 extra push up? Awesome! 1 minute longer running? Awesome! Actually did all of your workouts for the week? Awesome. Stop waiting for race day to celebrate!!
//
❓❓What mental tricks do you have that help keep you training (especially this last year with races off the table for motivation)?
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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