How Often Should You Run?
Key takeaways:
How often you should run depends on several factors such as your current fitness level and training goals.
Running every day is OK for some people. But pay attention to how increasing how often you run affects you.
When creating a running schedule, take a long-term approach, but add short-term goals to stay motivated.
Whether you’re an avid runner, or a beginner who is looking to start a new fitness routine, one question tends to come up often: How often should you run?
The question is more complex than it seems. This is because several variables come into play, according to Amy Morris, a certified running coach and head of personal training at CrossTown Fitness in Chicago.
She stressed that your starting point really matters — and this is true for any running-related goal. Whether you are looking to run more often, improve your speed, or reach a new distance goal, gradual progression is key. With slow and steady progress, you can improve your performance and avoid injury. But there are a few things to keep in mind.
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How often should you go for a run?
It depends. There are several things to consider when deciding how often you should run. But you can look to your running goals, fitness level, and past running experience as a guide.
Fitness level
Running is a more intense, high-impact form of cardio. It puts stress on your body in unique ways. Because of this, it may be easier to become injured if you overdo it. That can be particularly true if you haven't been doing any type of exercise before starting, said Morris.
Regularly working out using different forms of exercise — this is known as cross-training — can improve the strength and endurance your body needs while running. Cross-training can improve your overall fitness level.
“Endurance comes from gradual progression,” said Bert Mandelbaum, MD, orthopedic surgeon and sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Your body can build strength and endurance with many forms of exercise. For example, with weight lifting or cycling. When it comes to running, this means increasing your mileage and running frequency very slowly, over time.
"Going from a low fitness level to running will take patience and adjustment," Morris said. If you don’t work out regularly, you'll likely need to start with the “run-walk method.” This is when you break up stretches of running with walking. If your fitness level is higher due to consistent exercise, you can probably run more frequently. Even then, Morris suggests starting out with modest intensity. This is true for how often, how far, and how fast you run.
"You'll be more comfortable with running if you have a higher fitness level, but you still want to ease into it, so your body gets used to that activity," Morris said.
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Running experience
In addition to your fitness level, running experience is important when determining frequency. These might seem like the same thing. But keep in mind your body needs more than strength and endurance when running. Your nervous system, and musculoskeletal system need to adjust to the demands of running as well. You may have strength from resistance training, but lack the kind of endurance you need for running multiple times per week.
It can help to consider your past running experience when creating a new running schedule, said Morris. For example, someone with ample running experience may choose to run every single day. But those coming back from injury, or just starting out, should start with just 1 or 2 days per week.
If you are an experienced runner, you may be able to run 5 to 7 days per week, depending on how many miles you log each day. But if you have less experience, it’s best to start with 1 day per week. Slowly build up to 3 to 5 days weekly.
Training goals
Another factor that can influence your running frequency is your individual goals. When developing a running schedule, Morris suggests setting both long-term and short-term goals.
It helps to have a running event in mind to set a timeline for your goals.
A good example of a long-term goal would be a marathon, 1 year from now. To get there, you would need to set several short-term goals leading up to that. For example, running a 5K race, 6 weeks from your scheduled start. Then, a 10K a few months after that, and a half-marathon at the 6-month mark.
Even if you don't participate in races, creating these types of milestones can help you gauge training frequency, said Morris.
Is it OK to run every day?
For certain people running every day may be OK, if this is your goal. And you don't need to put in decades of work to make this your reality.
But beginners should start with a more modest running schedule –– such as 2 to 4 days per week –– to ease into increased physical activity. And being physically active is good for your health. This study suggests that running as few as 5 miles a week can benefit your heart health.
People with more running experience could run every day. “It's OK to run every day, but it's imperative to listen to your body when you do,” said Mandelbaum. If you're noticing signs of overtraining, it's best to reduce your frequency — or how often you are running. Take days off to recover.
Dr. Mandelbaum said the signs of overtraining include:
Loss of motivation
Poor sleep quality
More daytime fatigue
Irritability and anxiety
Catching colds or illness more often
Minor aches or pains that aren't resolving, or are worsening
"The takeaway here is to pay attention," he added. "If you're noticing that running every day is taking a toll on your body, consider stopping your streak."
The same is true even if your goal is not to run every day. When you change how much you run and see signs of overtraining, your body needs more recovery.
As part of enjoying the sport, some people maintain a “run streak”. This means they run at least 1 mile every day. In 2017, the world's longest running streak ended. In December of 1964, an England-based runner named Ron Hill started running daily. And he continued to run every day, for just over 52 years.
How do you create a running schedule that works for you?
Start by considering the variables above before determining your new running schedule, Morris says. Even if you’re gearing up toward a specific goal like running a 5K, it’s helpful to focus first on the amount of time you run rather than distance. This can help your body adjust to running more gradually. This is particularly key for beginners, who should focus on starting slowly. Also, time is easier to track than distance.
Here's a sample running schedule to help you progress to running 3 to 4 days a week. Try this schedule if you are currently active, and have some running experience already.
Week 1
Day 1: Run 10 minutes, walk 3 minutes
Day 2: Rest
Day 3: Run 10 minutes, walk 3 minutes
Day 4: Rest
Day 5: Run 12 minutes, walk 3 minutes
Day 6: Rest
Day 7: Cross-train
Week 2
Day 1: Run 10 minutes, walk 2 minutes, run 2 minutes
Day 2: Rest
Day 3: Run 10 minutes, walk 2 minutes, run 3 minutes
Day 4: Rest
Day 5: Run 12 minutes, walk 2 minutes, run 3 minutes
Day 6: Rest
Day 7: Cross-train
Week 3
Day 1: Run 12 minutes, walk 1 minute, run 3 minutes
Day 2: Rest
Day 3: Run 15 minutes
Day 4: Rest
Day 5: Run 15 minutes
Day 6: Rest
Day 7: Cross-train
Week 4
Day 1: Run 15 minutes
Day 2: Rest
Day 3: Run 17 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: Run 20 minutes
Remember, you can also work with a trainer or running coach, in order to build a personalized program.
The bottom line
How often you run depends on multiple factors, including your goals and running experience. No matter what your starting point looks like, a gradual progression can help you increase your running frequency safely — as long as you listen to your body along the way.
Why trust our experts?
References
Daley, J. (2017). World’s longest running streak comes to an end. Smithsonian Magazine.
Kakouris, N., et al. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of Sport and Health Science.
