Just like there’s no “best” running shoe for everyone, or training plan, or energy gel, there’s no ideal running frequency for all runners. Even though many runners ask how often they should run, the days per week you lace up depends on factors that vary from one individual to the next. Even when you do settle into a pattern that works for you, your approach may need to shift as aspects of your training (and life, in general) change.

However, there are some general guidelines that can help new runners identify a healthy starting point for how often to run, as well as some guidance more experienced athletes can follow to decide if it’s time to dial up or scale back on their weekly runs. Runner’s World spoke with Dr Alison Marie Helms, UESCA-certified running coach and founder of Women’s Running Academy, and Raj Hathiramani, certified running coach at Mile High Run Club in New York City, to get their expert advice. Here’s what you need to know.

Factors to Consider When Determining How Often You Should Run

Before designing a personalised training schedule, any qualified coach will take the time to understand their runner, both as an athlete and a fully-realised person with a life outside of running. So, whether you’re working with a pro or developing a plan on your own, consider the following factors when deciding how often you should run:

“People who have more specific time or distance goals may be running more frequently per week, and those who have more fitness or well-being-oriented goals might be running less frequently,” Hathiramani says. Among runners with performance-related goals, those who race longer distances may need to run more often than those with their sights set on shorter distances.

Experience
Two runners can have the same goal, like finishing their first marathon, for example. But if one marathon hopeful is brand new to running and the other has multiple 5K, 10K, and half-marathon races under their belt, their training frequency should look different.

“It’s never a good idea to do too much too soon,” Hathiramani says. He recommends new runners gradually ease into running, even using a walk/run approach, and avoid running on back-to-back days. “This is mainly to prevent injury and overtraining,” he explains. A more seasoned runner may benefit from more frequent training and require less recovery time between runs.

Current Fitness Level
If you’re a new runner with a relatively high fitness level — maybe you’re an avid cyclist or play a team sport — you may be able to tolerate running more days per week than the average rookie, thanks to your prior conditioning.

However, the opposite holds true as well. If you have a history of running, but it’s been a while since you exercised with any regularity, don’t expect to pick up where you left off. You’ll likely need to start with fewer days and slowly ramp your running frequency back up.

Stress
One of the first things Helms wants to know about her clients is what they’re dealing with outside running. “What else is going on in your life that can contribute to overall energy expenditure and stress that is not related to your workouts?” she asks. “Because stress is very compounding, and what we’re doing with our running and training is to purposefully stress the body just enough to create change so that next time we can stress it a little bit more.”

However, if you’re already experiencing high stress at work or in your personal life, dialing back running frequency and prioritising rest may be the healthier and more sustainable route.

Schedule and Lifestyle
Depending on your family responsibilities or job, you may run up against logistical challenges that limit when and how often you can run. Also, some runners may not have the physical bandwidth to tack a run onto the end of a day, even when they’re technically not on the clock. “For example, for people who work multiple jobs or work in medicine and are on their feet and doing overnight shifts, it may not make sense for them to run on those days,” Hathiramani says. Knowing when you can fit in quality runs will help you create a realistic schedule that you can stick to more consistently.

Injuries and Health Conditions
Of course, if you have an injury or a health condition, get your doctor’s permission before running at all. Then, once you have the okay, err on the side of caution, even if you’re feeling great.

In fact, runners dealing with prior or chronic issues, as well as healthy runners who want to prevent injuries, may benefit from scaling back on running to make time for other forms of training that support running, Helms says. “The cardiovascular adaptations [of running] tend to happen a little bit faster, at least at first, than muscular adaptations. So at some point, you need the strength-training element of it so that you can get the most out of the running that you are doing,” she explains.

How to Determine the Number of Days Per Week to Run

If you’re still wondering, “Is running X days a week sufficient/beneficial/enough to call myself a runner?” The answer: Yes! Every running frequency, from once a week to every day, is valid and can benefit the right runner.

Here are some starting points for different types of runners, when it comes to determining the number of days per week to clock kilometres:

One to Two Days a Week
“I think you can get a lot out of running one or two days if you don’t have performance goals,” Helms says. In other words, if you’re training for a half marathon or want to shave time off your current 5K pace, one to two days may not be enough. But, if you’re a fitness “dabbler” and like to mix running with other forms of exercise, a weekly or twice-a-week run may be ideal.

If you can fit in two runs, Helms recommends programming an easy run and a more challenging workout, like a tempo or interval run. “They both have different physiological benefits,” she says. “The easy run will improve the efficiency of your cardiovascular system, whereas something that’s more of a workout will improve the power of your cardiovascular system, and you really want a bit of both.”

Running one to two days per week is also ideal for those just getting into running. You can do a walk/run workout or go for a quick, slow jog down the block. The goal is consistency if you’re looking to jumpstart a new workout habit.

Three Days a Week
For many runners, lacing up three days a week strikes a balance between feeling substantial and attainable. You can get in a variety of runs and still have plenty of time for cross-training and recovery. For example, you may plan a long run for the weekend, an interval on Tuesday, and a tempo run on Thursday. That still leaves four days for rest and activities like strength training and mobility work.

This frequency may be ideal for someone training for a short distance, like a 5K, but it may not be adequate for all runners with long-distance racing goals, like a half marathon or longer, Hathiramani says.

Four to Five Days a Week
For Hathiramani’s client base, which is primarily half marathon and marathon runners, four to five days a week is the “sweet spot,” as it allows runners to vary their training and accumulate the volume they need to prepare for a long race. However, there’s still enough time throughout the week for cross-training and recovery.

Six to Seven Days a Week
Yes, you can run every day or almost every day, but there are a few caveats.

Running six to seven days a week is not appropriate for beginners. And even advanced runners should not schedule long or intense runs every day of the week, for risk of injury and overtraining.

If you choose to run every day, your workouts should vary in both intensity and length, and many of your runs should feel very easy, like an active recovery. To keep yourself in check, Helms recommends trying to breathe exclusively through your nose during easy runs. “It’s a practice that takes time to develop, and some people have to start with just walking. But it keeps you honest,” she says.

Also, running seven days a week doesn’t have to mean running every day for eternity. “There are people who work in 10- to 14-day training blocks where their running schedule is not necessarily broken down by week. So you may have a rest day that might not be in one given week,” Hathiramani says. “The week is sort of an artificial construct in how we define time.”

→At first, keep your volume the same
For example, if you’re used to running 20 kilometres over the course of three days, add a day of running but keep your total weekly mileage at 20. Helms recommends doing this for a week or two before adding additional kilometres to your runs.

→Increase overall volume gradually
The general rule of thumb is to increase your overall weekly mileage by no more than 10 to 15 percent. (However, if your current mileage is relatively low — like 8 to 16 kilometres per week — you’re probably safe to increase by up to 30 percent, Helms says.)

→Take “step-back” weeks
Every few weeks, reduce your mileage by a small percentage. For example, if you went from 32 to 35 kilometres in week one, then to 38 kilometres in week two, and 43 kilometres in week three, drop back down to 32 kilometres in week four. “You’re still running, but you’re letting your body recover, maybe taking an extra rest day or reducing your average mileage, and letting it sort of realise some of the endurance and aerobic capacity gains you’re making,” Hathiramani says.

→Resist the urge to “catch up”
Adjusting to a more demanding running schedule can take some time, and you will occasionally miss runs. Hathiramani advises against scheduling runs on rest days to make up for the kilometres you missed. “Instead, just focus on what’s ahead,” he says.

Don’t Confuse Consistency With Perfection When It Comes to Running Frequency
Whether you have a specific performance goal or just want to be physically fit and avoid injury, being consistent with your training is important. But both Helms and Hathiramani caution against getting too caught up in ticking off every run on your schedule.

“Consistency and perfection have gotten tied up together. It’s like, ‘Do all the things every day, repeat, repeat, repeat,’” Helms says. But every training plan should be flexible and prioritise your overall health, both physical and mental. “If you are pushing through and trying to be consistent at the expense of recovery and sleep, good nutrition, and the other things that support your training, you are not going to get the return on investment of all the training that you’re doing,” she says.

Sometimes, the best way to show up for yourself is to skip a run or temporarily scale back on your training. If you’re constantly dealing with injuries, always getting sick, perpetually exhausted, or dreading your runs, you may need to dedicate an extra day or two to rest or active recovery. And if life throws you a curveball (like a family emergency, unexpected travel, a work-related crisis, etc.), approach your training with flexibility, knowing you’ll get back to the original plan when the time is right.

“Consistency is a really important way to instil discipline and motivation in your training to help you achieve your goal,” Hathiramani says. “That being said, there are things out of your control that may make it hard for you to be consistent, and that’s okay.”

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