How Many Days a Week Should I Run?

How Many Days a Week Should I Run?

It’s no secret that running is one of the best ways to increase your cardio and reach your fitness goals. But you may have heard this too much running can cause injury or fatigue. So, if you are new to exercise or have just started exercising, you may be wondering: How many days a week should I run?

The answer varies depending on your goals and age, but most experienced runners run 3-4 days a week. To develop a running habit, however, consistency and rest are essential.

In this article, we will discuss everything you need to know to decide how many days a week.

Quality of Running

Why is exercise so popular?

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

But more important than the convenience are the great health benefits it offers, such as:

• High quality cardio – Nothing gets your heart pumping like a hard run. And here’s an interesting fact: Running regularly can reduce the risk of heart disease by 30% to 45%.
• Good weight management – The average runner will burn about 100 calories per mile—a very effective rate.
• Increased emotional well-being – Running causes the release of endorphins. Endorphins reduce anxiety, induce sleep, and reduce symptoms of depression.

For these reasons and more, running is a great way to start on the road to better health.

Match Running to Your Fitness Level

Once you decide to make it a part of your lifestyle, you’ll want to make sure it stays healthy by adjusting your routine to suit your age and needs.

Here’s how:

• Monitor your fitness level – People who exercise regularly can accelerate their program faster than those who are just starting out.
• Think about how often you run – Don’t go from zero to 100 and run if your body hasn’t reacted. It can hurt. Speaking of…
• Causes of previous injuries – Have you struggled with injuries, especially in the knee or ankle? If so, you will want to take it slow and allow your body to adjust to what is happening.

When you run, listen carefully to what your body is telling you. If something starts to hurt, stop. If you feel tired and exhausted from what you do, slow it down.

Directions Provided by Experience Level

Once you’ve established a starting point, consider the guidelines for how many days you should have:

• The first one – Start running 2-3 days a week, always have one rest day. As your strength grows, you can increase the frequency.
• Medium – People with good health and athletic history can shoot 3-4 days a week.
• High quality – Running 4-5 days a week is possible for experienced runners who want to record long distances or train for a race. Even so, it is important to rest a few days a week.

For those who are working on returning from injury, or who are short on time, 1-2 days per week is a reasonable target.

Rest and Recovery is Important

You can find a regimen keep it for a long time it’s important to get into the habit of running. To do this, remember that your body needs time to adjust to the stress of running and to heal your muscles and tendons after a session.

In other words, running habits depend on adequate rest and recovery days.

However, remember that there is a difference between rest and recovery:

• Days off – A 24-hour period of no exercise at all.
• Days of recovery -Days are focused on walking and walking around but not doing too much.

Recovery day, when it works, that is not to push your cardio endurance or overall fitness. Instead, it should improve blood circulation and circulation which helps to heal the muscles.

Swimming, yoga, and walking are solid ways to work on your recovery.

Tips for Creating the Right Schedule

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

• Encourage effort – It is important to have hard days where you push yourself, but avoid planning them backwards.
• Be fresh – Try to put yourself in different places to find what suits you best. Try the outdoor trails in your area, or try a fun fitness center.
• Include a variety of subjects – Activities such as weight training, yoga, and cycling can strengthen your muscles and help you achieve your goals.

Finally, don’t forget to enjoy the process.

And remember: Building your strength takes time. Always focus on the next event, and you’ll find yourself racing at a higher level sooner rather than later.

Love Your Run at Chuze Fitness

Pa Chuze Fitnesswe understand that establishing a fitness routine can be difficult to do on your own. Fortunately, all of our employees are fitness enthusiasts who love helping others reach their potential. From helping you find a running group to getting you started on group lessons in our countless groups, we’re here to help you on your journey as best we can.

Also, while running outside can be amazing, the weather doesn’t always cooperate. Our state-of-the-art offices help you stay focused on your goals, rain or shine.

Start your journey today with us free travel for 7 days.

Source:

National Library of Medicine. Leisure Activity Reduces the Risk of All-cause and Cardiovascular Death. 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% Your 20%20caloric%20.

WebMD. What You Need to Know About Holiday Games. 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 department. He has 25+ years of experience in club management, personal training, group fitness and coaching. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding and all things cool.