To reap the full physical, mental, and fitness benefits of running, experts recommend aiming for a frequency of 3-4 runs per week. Running less than this may not provide sufficient training volume, as supported by a study from Furman University. On the other hand, exceeding four runs per week increases the risk of bone and joint-related injuries.
However, for beginners, it’s advisable to start with a slightly lower frequency of 2-3 runs per week to allow the body to adjust to the new routine. New runners can opt for a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday schedule, complementing these with lighter exercises like yoga or meditation on the remaining days.
Additionally, it’s essential to incorporate stretching exercises after each run to prevent leg pain and cramps. Here’s a simple routine you can follow:
- Sit with your back against the wall, right leg extended, and left leg bent with your left foot touching your right thigh.
- Reach forward with both hands to touch your right toes and then pull your right leg towards your body. Hold this position for 30 seconds, then switch legs. If you’re more flexible, you can increase the duration to 1 minute.
For professional runners with specific performance goals, a higher frequency of 5-6 runs per week is recommended. This increased frequency aims to enhance speed, endurance, and competitiveness in upcoming marathons.
Weekly Running Principles
Principle 1: Higher Goals Demand More Miles
Naturally, if your goal is to run a 42km marathon, your weekly mileage will be higher than someone aiming for a 5km run. However, remember to incorporate a mix of long runs, speed work, and recovery runs into your training plan.
Principle 2: Increase Miles as Your Performance Improves
As your bone structure, muscles, and endurance improve, you’ll find that your current mileage might not be sufficient. Gradually, you’ll feel the need to increase your weekly mileage.
Principle 3: Vary Your Running Pace
Running at a single pace all the time is not advisable. Instead, focus on incorporating a mix of pace, endurance, and rhythm into your weekly routine. Working on your pace will help you improve your performance, especially during crucial stages of a race. Endurance training will enable you to maintain good physical condition, and rhythm will help you sustain your speed over longer distances.
Principle 4: Allow Your Body to Adapt
To avoid injuries, refrain from increasing your running distance too abruptly. Your body needs time to adjust to changes. Many athletes follow the 10% rule, which means not increasing your weekly mileage by more than 10% from the previous week. If you’ve incorporated supplementary exercises into your routine, you may not need to run more.
Principle 5: Listen to Your Body
While it’s important to set and stick to a training plan, remember that it’s not set in stone. If you feel exhausted or experience body aches, reduce your training volume or take a few days off. Pushing yourself too hard can lead to burnout and increase the risk of injuries.
Principle 6: Adjust Your Training Plan After an Injury
If you’ve been consistently running for a while, you might be familiar with your weekly routine. However, if you’re returning from an injury, it’s crucial to adjust your training plan. Experts recommend ensuring you can walk for at least 45 minutes without pain before resuming running. If you’ve been injured and rested for 10 days, start with 70% of your initial training volume. For 15 to 30 days of rest, begin with 60%, and for 30 days to three months, start with half of your previous training volume. If you’ve been inactive for more than three months, it’s best to start from the beginning.
In conclusion, while running every week is beneficial, it’s essential to find a balance between running and rest days. Listen to your body and adjust your routine using the six principles outlined above.
Stay healthy and happy running!
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