Welcome to another edition of Running Essentials Thursdays. If you missed the first two posts here’s what we covered.
Week 1: Muscle Tension Relief
Week 2: 10 Minute Core Workout for after your run
This week I’m tackling Amber’s question:
Amber, I’ve got good news! You don’t have to run 3 or 4 days in a row. What works for some people doesn’t work for others. There was a time when I use to run 5-6 days a week and now I only run 3-4 times a week. Depending on what your goals are it isn’t necessary to run 5 days a week.
One of my favorite resources is the book Run Less, Run Faster.
The important thing about running is that each run has a specific purpose. There is an appropriate time for every type of run (easy, fast, hill repeats, long slow distance, etc.). With training plans similar to the ones in this book, you can run three days a week and still run strong.
On the other hand if you really enjoy running multiple days in a row, I suggest starting out easy. Maybe you only run 2 or three miles on each run, but you run 3-4 days in a row. Slowly increasing your distance and setting each day aside for a specific type of run will help you eventually be able to run consecutive days.
What about you? How many days per week do you run? Have you tried a program similar to Run Less, Run Faster?
Great question and great advice! I used to try and run 6 days a week alternating between a long run and an interval/sprints day. My hammies and hips were like rocks. It was NOT good and it did little to improve my speed. I think this book sounds awesome. I may just have to check it out! Thanks.
I am not a “runner” per se.. I run as part of my cardio workout. I integrate intervals & HIIT & steady state throughout the different runs.. The most I do is 3 days straight BUT I also mix in other cardio machines.
Thanks for sharing – I was interested in the answers to the article but will check this book out! Obsessed sometimes with getting runs in daily – hopefully this book will be the smarter way to go! Knees don’t last forever 🙂
I am totally injury prone so running more then 3-4 days a week just isn’t in the cards. I’d love to crank miles out every day but the longer I stay running, the more I see it as a blessing in disguise. Cross-Training and rest days are super important and it’s a combination of the 3 (x-training, rest days and logging miles) that will make you a stronger runner. (In my very limited experience!) I just try to make the miles I do run count.
I should check out that book as I head into training for NYCM! I’ve always meant to pick it up but now I have a use for it!
Great post Jess!
I try to keep my running to no more than 4 days a week. I tried a 5 day/week training plan last fall and found myself skipping some of the workouts, so now I like to do other things on the other days.
Aww, you picked me! Thank you! This is great advice – I will definitely check out this book.
Love this post!
I’m new to running, and so far still doing intervals with walking. I do run/walk intervals 2-3 times a week, almost never 2 days in a row.
I can’t wait to build up my endurance!
I think it’s very important to not ‘over run’. I mix up my running with cross training, for example:
Mon: Swim
Tues: Run
Wed: Bike/Spin
Thurs: Run
Fri: Bike/Spin
Sat: Swim
Sun: Run
In my experience I have found biking to be extremely important to running as it works out the hamstrings and kind of stretches out the whole leg after a run.
Great advice! I run about 4-5 days a week. Sometimes only 3, depends how the week is going. Whenever I try bumping up my training and running more during the week, I feel injuries creeping up and I have to scale back.
I now run 5. I use to run 6, but not any more. Yes it lessened the amount of miles on the other days, but I find the extra day of rest or cross is much better for me. Not physically, but mentally.
Every person is different and I think that only with trial and error will each person find what works best for them. And sometimes that changes too.
But great topic!
I’m definitely going to check out this book!
Right now I’ve been running about 5x a week in preparation for the half marathon in August. And it’s been working for me – I’ve been doing one faster run (shorter distance, faster overall) and a variety of distances during the week plus one “long run” on the weekend. I’ve added two rest days to my schedule to avoid overtraining since I’m still doing the barre n9ne challenge too and it’s really made a difference. I do try to make sure my runs have a purpose, but some days I just really want to get out there just to run, no purpose whatsoever.
Thanks for the book recommendation! I’m going to have to check it out! I run about 3-4 times a week. I mix other stuff in there on the off days or else I would just get bored.
I love this post! Great advice as I’m trying to get back into a running routine. Need to get this book 🙂