According to experts, to reap the health, mental, and physical benefits of running, you should aim to run 3-4 times per week. Running less frequently will not guarantee the training volume, as shown in a study at Furman University. However, running more than 4 times per week increases the risk of unfortunate bone and joint-related injuries.
For beginners, the running frequency can be reduced a bit: 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. They can then spend Tuesday, Thursday, and Saturday engaging in lighter activities such as meditation or yoga (or vice versa).
After each running session, it is also important to stretch your muscles to prevent soreness and cramps. Here’s a method you can follow:
- Sit with your back against a wall, extend your right leg straight, while the other leg is bent with the left foot touching the right thigh.
- Alongside that, reach out with your arm and try to touch the tip of your right foot; then pull your right foot closer to your body. Hold this position for 30 seconds and then switch legs. (Those who have a higher tolerance can hold this position for 1 minute.)
On the other hand, for professional athletes who set specific goals and performance targets, they are required to run more frequently, around 5-6 sessions per week. This is aimed to enhance speed and endurance, as well as increase the chances of winning and securing top rankings in upcoming marathons they plan to participate in.
Weekly Running Principles
Principle 1: The higher your goal, the more kilometers you should run
Obviously, if your goal is to run 42km, the number of kilometers you need to train should be higher compared to those aiming for 5km. However, you need to remember that your training plan should ensure a combination of long runs, speed training, and recovery runs.
Principle 2: Increase the distance as your performance improves
Clearly, your bone structure, muscles, and endurance will gradually improve and become more resilient. Eventually, you will find that your current distance is not enough and you will feel the urge to increase the number of kilometers you run each week.
Principle 3: Avoid running at a single pace
If you are running at a single pace, it’s time to change your training method. The factors you need to incorporate into your weekly training are speed, endurance, and cadence. Training for speed helps improve performance, making it easier for you to breakthrough during crucial periods. Endurance training helps maintain good physical condition, and cadence helps maintain speed for a prolonged period of time.
Principle 4: Your body needs to adapt
To avoid injuries, you should not suddenly increase the running distance in each workout. Your body needs time to adapt to changes. Many athletes follow the 10% rule, meaning they don’t increase the total running distance this week by more than 10% compared to last week. If you have added supplemental exercises to your training program, running more is unnecessary.
Principle 5: Listen to your body
Having a training plan and sticking to it is necessary if you want to train seriously. However, you should remember that the training plan is not a law you must strictly adhere to. If you feel pain and exhaustion, it’s time to reduce the intensity of exercises or take a few days off. Overtraining will only make you more fatigued and increase the risk of injuries.
Principle 6: Adjust your training plan after returning from an injury
You may have mastered your weekly exercise routine, but when you return from a period of rest due to an injury, you should definitely adjust your training plan. Experts recommend that before resuming running, you should be able to walk for at least 45 minutes without experiencing pain. If you have been injured and took a break for 10 days, start running again with 70% of your initial workout. Within 15 to 30 days of rest, resume with 60% of your initial training volume. During a break from 30 days to three months, start with half the number of exercises you did before. If your rest period exceeds three months, you should start again with the initial exercises.
Conclusion: Running every week is beneficial, but you need to allocate time wisely to match your work schedule and training time. It is not necessary to run continuously every day. Instead, listen to your body and adjust your schedule accordingly based on the 6 principles shared by Meohay in this article.
Wishing you good health!
How often should you go running in a week?
running in a week?’>In today’s busy world, balancing work and exercise can be challenging. Many people struggle to find the time to fit in regular workouts. If you’re unsure of how often you should be running each week, read on for some guidance on finding the right frequency for you.
