How Many Times Should You Run In A Week?

Summary

This video explains how to determine the optimal number of runs per week based on personal goals. It covers different motivations for running, such as mental health, social connections, health improvement, and performance. For performance-focused runners, the video emphasizes building a structured plan based on current mileage, recovery needs, and intensity. Key sessions include long runs, speed workouts, and threshold runs, while balancing with rest days and cross-training to prevent injuries. The video highlights that individual needs vary, but gradual progression and recovery are essential to avoid overtraining.

Takeaways

• 🏃‍♂️ Running frequency should be tailored to individual goals, ranging from 2-3 runs a week for beginners to twice daily for professionals.
• 🧠 If running for mental health, short daily runs can provide stress relief and mental clarity.
• 💪 For weight loss or general health, consistency is key, focusing on maintaining motivation and regular running habits.
• 👯 If running for social reasons, frequency is determined by friends' availability or running group schedules.
• ⏱️ Performance runners need structured plans, with their frequency and intensity increasing as they pursue personal bests or race goals.
• ⌛ Running daily like professionals isn't practical for most due to time constraints and the risk of injury without proper recovery and conditioning.
• 📅 Beginners should start by adding 1-2 more runs per week, focusing on a balance of easy, long, and faster runs.
• 🏅 Competitive amateur runners may aim for 5-6 runs a week, balancing long, tempo, and speed sessions with easy or recovery runs.
• 💡 Runners doing 7-10 sessions weekly must prioritize rest, recovery, and conditioning, with double runs and varied sessions to avoid burnout.
• 📈 Key sessions for performance improvement include long endurance runs, speed intervals, threshold training, and occasional hill or strength runs.

Q & A

What are the key factors to consider when deciding how many times a week to run?

Key factors include your current running experience, goals (e.g., mental health, weight loss, social running, or performance), and the amount of running you're currently doing. These factors help determine how often you should run.

How often should a beginner run each week?

Beginners typically run two to three times per week. This amount allows for gradual improvement while preventing injury.

What is the biggest challenge for non-professional runners who want to run more frequently?

The biggest challenges are time constraints and the body's ability to handle the physical load. Without proper rest, strength conditioning, and recovery, overtraining can lead to injuries.

How should a person increase their running frequency if they are only running once or twice a week?

Adding one more run per week can make a significant difference, as it represents a large percentage increase. A structure of three or four runs per week is ideal, allowing for a long run, a faster run, and easy recovery runs.

What is the ideal running frequency for competitive amateurs or club runners?

Competitive amateurs or club runners typically run five to six times a week. This schedule allows for one or two rest days and includes a mix of long runs, speed sessions, threshold/tempo runs, and easy or steady-state runs.

How should someone running seven to ten times per week prioritize their recovery?

Runners at this level should prioritize rest, recovery, and conditioning. Even with this frequency, rest days should be included, possibly once every 10 to 14 days, to allow the body to adapt and avoid injuries.

What are the benefits of doing double run days for runners training for an ultra marathon?

Double run days allow runners to fit in more mileage without overextending their body during a single session. This can be helpful for ultra marathon training when time constraints or lack of daylight make long single runs difficult.

What is the purpose of long runs in a running training plan?

Long runs are essential for building endurance and a fitness base. They should be at least 30% longer than steady runs and performed at a conversational pace, quicker than recovery jogs.

What is the goal of a speed session in running?

Speed sessions aim to improve running economy and fitness. These involve interval training at race pace or faster, with adequate recovery between intervals to maintain intensity throughout the session.

How should a runner approach easy and recovery runs?

Easy and recovery runs are critical for helping the body recover. They should be done at a very slow pace, promoting blood flow to aid muscle recovery and preparing the runner for their next hard session.