How many times a week should you run?

It’s an art to make sure you run enough every week. If you want to maintain your fitness, you’ll probably need to run three or four times a week, but if you’re new to running or training for a marathon, your weekly running schedule will be very different. .

We spoke with Andy Hobdell, a running coach who has trained several Olympians, to get some insight into the best running times. He has detailed tips for beginners and for seasoned runners trying to increase their mileage.

Want more running tips and advice? We’ve got plenty of articles to get you started, including roundups of the best phone mounts for running, the best running shoes to start increasing your mileage, and a simple beginner’s running plan to help you wrap up that first one. 5K.

How many times a week should you run if you’re a complete beginner?

For a complete beginner, it’s best to keep it light, to be safe. Try to start with three gentle sessions per week.

Hobdell says, “Someone who first goes out and jogs for 60 seconds and then walks for 60 seconds and does it for, say, 10 minutes three times a week for the first week is giving themselves a safe start to their career as a runner.

“As their confidence – and fitness – increases, one-by-one walks can be skipped so they can jog or run for 10 minutes without walk breaks. Once they are able running or jogging three times a week for 10 minutes, they can gradually increase the duration of these runs until they are able to run for 30 minutes three times a week.

It’s a good idea not to worry about the distance traveled when you’re first starting out; getting a solid base, where you can comfortably continue for 30 minutes, is what you are looking for.

How many times a week should you run if you can run 30 minutes?

If you can already run for 30 minutes and want to maintain your fitness, Hobdell advises training three or four times a week.

“Aim for anywhere between 15 and 30 km (9 to 18 miles) per week or two hours total running time,” he says. “From that point on, it’s very easy to expand a training program to incorporate running over longer distances.”

He recommends training plans that involve alternating between faster and slower paces in some of your runs as well as increasing the distance on certain days.

If you run 10 km (about 6 miles) every time you go out, Hobdell says training three or four times a week is more than enough. Specifically, he advises you to stand between two or four hours a week and walk 20 to 50 km (12 to 30 miles).

How many times a week should you run if you’re training for a race?

Even if you run longer distances, you can still train a few times a week. People preparing for a marathon will often run four or five times a week, but vary their distance and speed.

“It’s not uncommon for an athlete to run between 16km (10 miles) and 30km (18 miles) in a single run once a week, known as a weekly long run,” says Hobdell. “The benefits of aerobic conditioning and capillarization are well known.”

Know that if you’re increasing your run times — going from a 10k run to a 20k run and beyond — you need to do it slowly.

Hobdell says, “Progressing to this running time is something that is noticeably progressed by adding 10% to the long run each week. By doing this sensibly and gradually, there is no need to reduce the number of times per week you run. However, it makes sense to make the next run after the long run much shorter and low intensity.”

a photo of a man running on the track

(Image credit: Getty/Matt Lincoln)

How do you know if you are running too much?

Once you have “the bug”, you may want to pound the sidewalks or trails daily, but as tempting as that may be, that’s usually not the best idea. It’s extremely important to train your body in other ways to complement your running – swimming, Pilates, cycling, anything different counts as “cross training” and will help condition your body to avoid injury when you run. (Here are the best exercise bikes to add to your home gym).

You also need rest days because that’s when your body takes time to recover from the strain of the exercise you’ve been doing and gets stronger for the next time. If you don’t give it that chance to fix itself, you’ll quickly find yourself burned, sick or even injured – these are some of the common signs of overtraining.

Other than that, you can definitely have too much of a good thing, as Andy explains, “The telltale signs that you’re running too much are a loss of enthusiasm for training, recurring annoyances (little pains in your joints or muscles) that pre-avoid injuries, recurrent illnesses, and sniffles that you just can’t get rid of. practice in other areas of your life.

About Ethel Partin

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