how often should i run

How To Know How Much And How Often I Should Run? We Have Answers.

Maybe you enjoy running, but are not quite sure if the number of miles you are logging in each week is enough. Or perhaps you would like to get better at the sport, but are not completely certain how much or how often you should run in order to improve.

While mileage is only just a number, it along with frequency can make a difference in terms of helping you become a better runner, increasing endurance and speed in the process. It all depends on abilities and experience, but nevertheless contributes to your physical and mental capabilities in running.

That said, we are here to help: in this article, we will answer some of the most commonly-asked questions, e.g. how often should I run?, and others related to the topic. We hope that by the end of this article, you will have a better understanding of how you can go about getting yourself into tip-top shape.

Without further ado, let’s get started!


1. How often should I run?

This particular question is very variable, for the frequency of your runs highly depends on your ability level in the sport. For instance, if you have just started running, you would be running less often than those who have been training for a long time.

In any case, a good baseline to consider is starting out by running three times a week, perhaps four if you are feeling pretty ambitious and not too sore.

Telling yourself that you will run every single day of the week would not be ideal, for not only is it unlikely that you will not stick with it, but subjecting yourself to the sudden increase in frequency with little prior running experience makes you more susceptible to soreness and injury.

With that said, begin modestly with a couple of runs a few times a week; your body will thank you for that.

2. How can I determine how much should I run?

Just like with the frequency of your runs, you will need to figure out your ability level (novice, intermediate, advance).

If you are just starting out, then you might want to first test out a few laps around the track, or a block or two around the neighborhood. By doing so, you can then determine your endurance level, and appropriately adjust your workouts to complement that.

Generally speaking, you can start by running no more than ten miles a week (around three miles per workout) to slowly ease yourself into the sport. After a week or more of the same mileage, you can then consider increasing it by an extra mile, then seeing if it is good for you.

Essentially, it is all about adjusting yourself according to your endurance level, as well as how you are feeling that particular day. It is not a problem should you choose to increase the mileage one day, and decrease it the following day. Overall, it comes with time and practice.

3. How can I increase my mileage?

Many people might tell you that, in order to increase your mileage, you will need to put in the effort and time to do so. While that particular advice is true, it is also not very specific in telling you how to make it happen.

Hence, we will walk you through some specific ways in how you can up your running game, in terms of both distance and intensity:

  • Start slow.

    While it might be tempting to go all out in the beginning to prove to others (and yourself) that you are not a slow runner, it is advised that you take a step back and ease into it slowly.

    For instance, running ten miles every day of the week without having prior experience doing so not only will set you up for soreness and injuries, but it will also be frustrating when you do not see yourself improving in a short period of time.

    Hence, it is important first to establish your ability level and adhering to it during workouts before you can increase the distance and frequency later down the line. We guarantee it will work out for you better in the end!
  • Have a running buddy.

    Although at first you might be embarrassed to run with others you may or may not be better runners than you, it is a good idea to set aside your pride and find people to run with.

    This is an excellent opportunity for you to challenge yourself and increase your pace in accordance with your peers, especially if you have been running on your own for quite some time and need a change in speed. Gather your friends, and hit the trails!
  • Adjust, if need be.

    As previously mentioned, not all running days will be good ones. In fact, there will be some days when you are burnt out and you just cannot make yourself run as you normally do.

    The important thing is not to beat yourself over it, but instead modifying your workouts according to the situation. For instance, if five miles is too much for you, then aiming for four miles that day will be better for you without setting you back for future runs. Be flexible, and improvement will follow.
  • Increase no more than 10 percent per week.

    Perhaps you are getting comfortable running three miles after the first week of training. However, that does not mean that you should increase the mileage to six miles the week after.

    A good rule of thumb is to increase no more than by ten percent per week; that said, for three miles, increase to three-and-a-half miles the next week, before eventually making your way up to six after a couple more weeks later.


While there is no clear-cut number that you should adhere to for distance and frequency on runs, knowing your abilities and experiences in the sport can help you get an idea of what you should start out with. Taking these aspects into account will not only keep you safe, but also prepare you to run effectively.

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Happy running!

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