How Often Should Beginner Runners Run?

As a running coach, one of the most common questions I hear from beginner runners is, “How often should I run?” They’re often surprised to find out that the key may not be running more, but rather finding the right balance in their training routine. By focusing on rest, recovery, and cross-training, beginner runners can enhance their performance and avoid the pitfalls of burnout and overuse injuries. Here I offer expert advice on how to find the perfect balance, train effectively, and determine how often beginner runners should run.

Finding the Right Balance for Your Fitness Level

Striking the right balance between running and rest/recovery means listening to your body and adjusting your running frequency based on how you feel. It’s important to recognize when you need to push yourself and when you need to take it easy.

I tell beginner runners and those who’ve had an extended break from running that they should start with running (or run/walking) short distances every other day. Having a rest day or cross-training the day after running will help you adjust physically and mentally to a running schedule.

These schedules for beginner runners incorporate the “run-every-other-day” approach to training:

The Importance of Rest and Recovery

Progress is not just about how often you run, but also about how well you recover and take care of your body. By understanding the importance of rest and recovery in your training routine, you can ensure that your body has time to recover and adapt to the demands of running.

Taking time to rest allows your muscles to repair and rebuild, leading to improved strength and performance. In fact, it’s during this downtime that your body adapts to the stress of exercise, making you stronger and more resilient in the long run, ultimately improving your overall performance.

Overuse injuries can occur when the same muscles and joints are repeatedly stressed without enough time to rest and recover. By taking regular rest days, you give your body the opportunity to repair and strengthen, reducing the risk of overuse injuries such as shin splints, tendonitis, stress fractures, and muscle strains.

Cross-Training for Overall Fitness

Incorporating cross-training into your fitness routine can be a valuable addition to your running schedule. By engaging in activities such as cycling, swimming, or strength training, you can improve your overall fitness level, build muscle strength, and prevent overuse injuries. I know a lot of beginner runners who find that yoga is especially beneficial for improving their flexibility and strength.

Cross-training not only helps to target different muscle groups but also provides a welcome change of pace from running, keeping your workouts interesting and challenging. By diversifying your workouts, you can boost your endurance, speed, and agility, making you a stronger and more well-rounded runner.

A balanced approach to fitness includes a variety of activities that complement your running routine, so don’t be afraid to mix it up and try something new. This well-rounded approach to training will also enhance your overall performance and enjoyment of running.

More Expert Advice for Beginner Runners

About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, and kids’ fitness specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.