According to running experts, in order to reap the benefits of health, mental well-being, and physical fitness, you should strive to run 3-4 times per week. Running less frequently will not ensure the desired training volume – as a study at Furman University has shown. However, if you run more than 4 times per week, you may increase the risk of unfortunate bone and joint-related diseases and injuries.
However, for beginners in this sport, the training frequency can be slightly reduced to 2-3 times per week to allow the body to adapt to regular and continuous exercise. New runners can run every Monday, Wednesday, and Friday. Then, they can dedicate Tuesday, Thursday, and Saturday to gentler activities such as meditation, yoga, or vice versa.
After each running session, you should also stretch your muscles to prevent soreness and cramps using the following method:
- Sit with your back against the wall, extend your right leg straight, and bend the other leg so that your left foot touches your right thigh.
- In addition, reach out with your hands, trying to touch your right toes; then pull your right toes close to your body. Hold this position for 30 seconds and then switch legs. (Those who can tolerate it longer can hold this position for 1 minute.)
As for professional athletes who set specific goals and performance targets, they need to run more and run 5-6 times per week. The purpose is to increase speed and endurance, as well as enhance the winning potential and secure the championship position in upcoming marathons they plan to participate in.
Weekly Running Principles
Principle 1: The higher the goal, the more kilometers you run
Of course, if your goal is to run 42km, the number of kilometers you need to train must be higher compared to the goal of running 5km. However, you need to remember that your training plan must ensure a combination of long runs, speed runs, and recovery runs.
Principle 2: Increase the number of kilometers as your performance improves
Obviously, your bone and muscle systems and endurance will gradually become more flexible and durable. Eventually, you will feel that your current number of kilometers is still insufficient, and you will want to increase the weekly running distance.
Principle 3: Avoid running at a single speed
If you are running at only one speed, it’s time to change your training method. The factors that you need to combine in your weekly training are speed, endurance, and running cadence. Training for speed will help you improve your performance and make it easier to break through during critical stages. Training for endurance helps you maintain good physical condition, and running cadence helps you maintain speed over a long period of time.
Principle 4: Your body needs adaptation
To avoid injuries, you should not abruptly increase the running distance in each of your exercises. Your body needs to adapt to changes. Many athletes follow the 10% rule, which means they should not increase the total running distance of this week by more than 10% compared to the previous week. If you have added some supplementary exercises to your training program, running more is unnecessary.
Principle 5: Listen to your body
Creating a training plan and sticking to it is necessary if you truly want to train seriously. However, you need to remember that the training plan is not a law that you must strictly follow. If you feel that your body is in pain and exhausted, it’s time to reduce the intensity of the exercises or take a few days’ rest. Overtraining will only make you more tired and increase the risk of injury.
Principle 6: Adjust your training plan appropriately after returning from an injury
You may have mastered your weekly exercises, but when you return after a period of rest due to an injury, you must definitely readjust your training plan. Experts suggest that before going back to running, make sure you can walk for at least 45 minutes without pain. If you have been injured and rested for 10 days, return to running at 70% of your initial workload. In 15 to 30 days of rest, start again with 60% of your initial training volume. During the rest period from 30 days to three months, start with half the number of exercises you performed before. If you have rested for more than three months, you should start again from the first few exercises.
Conclusion: Running every week is good, but you need to organize and allocate time to suit your work and training schedule. It is not necessarily to run continuously every day; instead, listen to your body and adjust the schedule accordingly based on the 6 principles shared by Meo Hay in this article.
Wishing you good health!
How often should you run in a week?
In the busy world we live in, finding time for exercise becomes increasingly difficult. You may be unsure of how many times a week you should go for a run. Check out the article below to determine the ideal frequency for your weekly runs.
