Hey, runners! One of the most common questions I get asked is, "How often should I run?" Of course, the answer to that depends on your running goals and what you're willing to commit to on a weekly basis. In running and fitness, consistency really matters.
Understanding Your Run Training
Before we get into how often you should be running, let's start with a few key factors that determine your run training: intensity, duration, and frequency of your runs. All three of these work together when you put together a success run training plan.
Intensity: How hard you run
By intensity, I mean how hard or how fast you're running during your normal weekly run. The biggest mistake I see with most runners, especially older runners, is running too fast at too high a heart rate. If you've been following me, you know I'm a stickler for low heart rate training due to its significant benefits.
The Benefits of Low Heart Rate Training
Builds Aerobic Capacity: This strengthens your aerobic base, keeping you going like a diesel engine on your runs.
Burns More Body Fat: The low intensity keeps you in the fat burning zone, utilizing mostly body fat for fuel.
Reduces Injury Risk: Enjoy running without the constant worry of injuries, as most injuries are caused by overtraining or running too hard.
So the best intensity for 80-90% of our runs is our Zone 2 range, or Maffetone heart rate.
Duration: How long you run
Duration refers to how long you run or how many miles you cover. I prefer talking in terms of time rather than miles. Generally, the minimum amount for a run should be around 30 minutes, with the sweet spot being between 30 to 45 minutes. This range allows you to reap the most benefits from running.
If you enjoy longer runs, be cautious about how long you stay out there. Typically, any time spent on your feet beyond two hours doesn't provide much additional benefit unless you're training for a specific long-distance event, such as a marathon or ultra-marathon.
So the sweet spot for duration is between 30 minutes and 2 hours for a majority of your runs.
Frequency: How Often Should You Run?
For Casual Runners: If your goal is to stay in shape without competing or specifically building capacity, running two to three times a week for 30 to 60 minutes at a low, easy pace (talking pace, zone two pace) is sufficient.
For Those Looking to Improve: If you want to improve your aerobic capacity or are building up a base for an event, the sweet spot is running four to five times a week. This routine usually includes a long run and builds the necessary consistency, helping you become a more efficient runner while allowing time for crucial metabolic changes.
Daily Running: Running every day can be beneficial too, but it requires careful attention to stress and recovery. Running too fast every day can lead to trouble. Older runners should especially consider including one or two rest days a week, and at least once every fourth week, reduce mileage significantly to allow for recovery.
Summary
If you're maintaining fitness, running two or three times a week is fine. - If you're looking to build aerobic capacity and strength, aim for four to five times a week including one longer run.
As I said before, the key is consistency. Find a comfortable schedule for your running, one that you can stick to. Then you’ll enjoy the maximum benefits from your running.