As you move through your running journey, make progress, and shift running goals, the ideal running frequency will change over time. Therefore, you’ll often ask yourself, “How often should I run?” at several points along the way.
Choosing the right running frequency is important. Depending on your experience level, you need enough time throughout the week for your body to fully recover. Plus, you need to make sure you’re still getting out there enough to push yourself and continue making progress.
You’ll need to balance those aspects as time goes on, and you’ll likely have to see how your body feels to determine if pushing for those extra miles is a good idea.
That said, some guidelines can help you create a well-balanced running routine that optimizes progress and minimizes the chance of injury.
In this article, we’ll cover the ideal number of days you should be running each week at each level of experience: beginner, intermediate, and advanced. Plus, we’ll give you tips to determine when you should take breaks and when you might be able to push for more progress, along with insights on the right running gear to optimize your routine.
The Ideal Running Frequency for Beginners
When first getting into running, it can feel especially challenging to know how many times you should be training each week.
In most cases, beginners will benefit from running two to three days per week. A good amount of distance to cover on those early runs is about one or two miles. Even if you can’t run the full mileage, simply alternating between 30-60 seconds of jogging and 30-60 seconds of walking can be a good starting point to build up your stamina and get in the habit of running.
Research on Beginner Training Frequency and Program Management
If you’re still wondering if a few days per week is enough when you’re just starting, let’s evaluate some research that shows the impact of this amount of training.
In 2013, a six-week study evaluated a Start to Run program that had novice runners train three days per week. The study found significant improvements in participants’ physical activity levels, both immediately after the program and six months later. Participants were more likely to meet health guidelines for vigorous activity, and many continued running after the program ended.
These results suggest that even a beginner running program of 2-3 sessions per week can lead to lasting health benefits and encourage continued physical activity.
Research has also shown that sustainability and minimizing impact on beginners who are just starting running is important to prevent injuries and slowly build up the habit.
A recent systematic review published in April 2024 showed that consistent but manageable exercise routines are critical for adherence and long-term benefits in beginners, especially anyone struggling with chronic pain or who has experienced previous training injuries.
The review highlighted that psychological and physical factors, such as fear of worsening pain or lack of motivation, impact a person’s ability to stick with exercise programs.
However, when exercise is done regularly but not too frequently, as in 2-3 sessions per week, the participants experienced pain relief, improved physical function, and had greater motivation to continue.
The Ideal Training Frequency for Intermediate Runners
Once you reach the intermediate stage, the ideal running frequency increases to 3-5 days per week. Here, you’ll want to push yourself a little more and vary the types of runs you do, from endurance to speed work to recovery-focused runs.
While there isn’t one set definition for an intermediate runner, a general best practice for determining whether you’ve reached this stage is to evaluate your current running goals.
Beginner training plans are usually focused on helping you get into the habit and finish a race or a certain amount of mileage in one stretch.
However, intermediate training plans focus more on helping you improve your race times and expanding your running capabilities. So, if you find yourself running the distances you want to do but now want to improve performance, it might be a sign you should move on to intermediate training.
Integrating Strength Training to Make Better Progress
As runners progress, many also find it helpful to integrate more strength training to build a well-balanced body that helps them push to make progress.
Studies have shown that approaches like running 3 days per week and lifting weights 2 days per week can lead to better progress and improved race day times in intermediate athletes. Plus, it helps you build a sound foundation that reduces the chance of injury.
The Ideal Training Frequency for Advanced Runners
When you’ve reached the advanced stage, you can move up to training 5-6 days per week. After you’ve been running for 5 or more years or have extensive experience training for lots of races, your body will be much more used to the impact of training, so you can recover faster.
Again, there isn’t an exact definition of an advanced runner since everyone’s experience and mileage will vary slightly. That said, most consider advanced runners:
- Those who have been training consistently for an extended amount of time (5+ years)
- Anyone looking to fine-tune their capabilities
- Anyone training for marathons or half marathons consistently, especially with a desire to improve your times in those long races
Block Training for Advanced Runners
Many advanced runners like to integrate what’s called “block training” into their programs. When you train in blocks, you’ll focus on fine-tuning your performance and capabilities in a certain skill set.
For example, you might have an endurance block, a speed training block, a hill training block, and finish with a short recovery block. You can break this up into short sections throughout a month or in longer blocks where you progress through each stage over several months.
You can also make this specific to the types of races you’re competing in. For instance, if you were preparing for a shorter distance such as a 5K and want to get your race time as low as possible, you might have more of a speed training focus over an 8-week timeframe to prepare.
Is it Bad to Run Every Day?
It usually isn’t recommended to run every day. Most experts recommend taking at least 1 day of rest each week to recover and at least 2-3 days off if you’re less experienced. Running is a high-impact activity, so running daily can put too much stress on your joints and muscles and lead to a higher chance of injury.
That said, if you want to keep some daily activity in your life, there are alternative options to stay moving around on your recovery days. You can do things like:
- Light walks, swimming, or cycling
- Stretching, mobility work, or yoga
- Foam rolling
When participating in any of these activities on a recovery day, be sure not to push yourself too hard, as this can impede your recovery.
Also, ensure you’re always listening to your body. If you start feeling excessive aches and pains beyond normal post-workout soreness, you might want to reduce your training frequency or adjust your routine.
The same goes if you’re feeling excessively tired or running is affecting your daily responsibilities. Aim for balance to maintain running as a healthy part of your life for the long term.
Get the Right Gear to Support Your Running Journey
Along with the optimal training frequency for your experience level, having the right gear will also ensure you make progress and stay healthy.
A good place to start is choosing the right running shoes. Everyone has different foot types and natural running gaits, which is why many types of running shoes are available. The right shoes can ensure your runs are comfortable and optimize your stride.
For instance, if you tend to heel strike more often, having a higher offset can provide more cushioning in the heel that protects your joints. To choose the right shoes, getting a professional gait analysis is helpful. Our knowledgeable staff at Marathon Sports can provide a gait analysis when you stop in at one of our retail stores.
Additionally, choosing other weather-appropriate gear will help improve performance. For instance, during hot summer days, you’ll want moisture-wicking clothes that keep you cool. Then, in the fall or winter, you’ll want a nice running jacket, hat, or gloves to stay warm.
Gear Up for All Your Running Needs at Marathon Sports
At Marathon Sports, we have all the gear you need to enhance your running journey. That includes:
- Shoes from top brands like Brooks, Hoka, and On Running
- Clothing like shirts, jackets, and hats
- Accessories like running watches and water bottle packs
You can shop our convenient online store and get everything you need shipped straight to your doorstep or stop in at one of our retail locations to browse our selections in person.