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!
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.
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.
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:
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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