How Many Times Should You Run In A Week?

If you were to take a peek at pro athletes run training plan, you might be blown away by the volume of their programme, but should we attempt to emulate this? James and Heather are here to help you fit the right amount of running workouts into your week for your individual goals.
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[@gtn]

How often do you run?

[@francescorapisarda8243]

6/7 1 long 1quality 1 medium pace 3 easy

[@antonyadshead91]

I was doing 6 a week - easy, harder, easy harder etc. I'm 57 and not someone who ran from my youth. Recently been doing 3x harder a week with days off in between, which i like.

[@dirkdigler595]

Whenever I have a chance. 3 to 6 times in a week depending on my work schedule. Running is like meditation for me.

[@pam00088]

I try to combine 3 or 4 runs with 3 or 4 rides per week. I will generally do 4x whichever discipline needs most input at the time.

[@john12mclaughlin]

3 times on most weeks -- I've got strength, swim, and bike workouts to do as well.

[@danielcaldwell5940]

As a triathlete, I find that 3 runs, 3 times cycling and 3 swims in a week are all I can fit in with a job and family. Any more would require retiring or a divorce.

[@eliasali9383]

Hmm, worth considering

[@danielcaldwell5940]

Retiring maybe. I'm 68 years old and have been married for 44 years. Think I'll keep her.

[@RobManser77]

This is why I decided to concentrate on running. With swimming you have to add on travel time at either end, and cycling requires much longer training hours to get the same benefits. Triathlon obviously combines both! With only running, I've got to a reasonable standard just in my usual 1 to 1.5 hour lunchbreaks each day, and I'm happier fulfilling my potential that way than merely scratching the surface at triathlons. My training is all done during work time, so the only family favour I need is a spare 2 hours for my Sunday long run, and an hour in the gym every Friday.

[@Nandoman520]

I did Olympic distance while working and when I retired I decided to try full IM mainly because I would have more time and my wife wouldn’t get too upset. I have found a good balance of training and maintaining wedded bliss.

[@jameshunt6426]

Depends what your goal is. Sub 12h IM can be done with that level of training, so long as it's structured carefully.

[@saadrai7725]

The key is "listen to your body" whenever you feel your body needs a rest, get a rest day !

[@zubairrasool8764]

100 percent correct .when your body doesn't allow to excersise , yes that's the best time to take rest

[@shivanandamajhi1432]

My body tells me to rest everyday

[@saadrai7725]

@@shivanandamajhi1432 🤣🤣

[@lewisoutten1610]

Brother it's physical pain or metal issues... Pic one

[@danielwnorowski2553]

HRV monitoring can help

[@Himlovesrunning]

I am running every day 2 Km. it has massively improved my running stamina and overall health!! Keep running 🏃

[@sofiel1732]

Me too, minimum 2k every day!

[@vince-vh8ut]

@@sofiel1732 2k instead of not running at all? I’m am running 10-15km every day except Sundays and I’m really happy with that as well

[@MrJagad123]

@@vince-vh8ut wow that's amazing

[@MrJagad123]

@@vince-vh8ut are you an athlete?

[@vince-vh8ut]

@@MrJagad123 I am running for my health in the first place and trying to run a better marathon. I actually run 5x a week 10-15km, Saturday 20k+ sunday off. But you shouldn’t start of with that mileage. Can quickly lead to injuries if running to much without building up

[@RenegadeGamer89]

I've been running for a year and a half. I began because I wanted to lose weight, I started at 264 and I'm down to 191. I decided that I want to see if I can run a marathon so I gradually increase the distance every week if I hit all my goals. I've found the best routine for me is Sunday: Full Distance Monday: Half Distance Tuesday: Rest Wednesday: Full Distance Thursday: Half Distance Friday: Full Distance + 1 Mile Saturday: Rest The farthest I've been able to do is 14 Miles. Just wanted to let anyone reading this know that if I can do it so can you, as long as you keep working at it you'll accomplish way more than you think.

[@azmantv3729]

what motivated you and how you handle lazyness?

[@RenegadeGamer89]

@@azmantv3729 I started off 2020 at around 250 and my goal was to lose 30 that year. The pandemic hit and I looked at it like the perfect opportunity to achieve that goal. Fast forward to May of that year, I'm around 225 and I ruptured my hamstring so I couldn't exercise the rest of 2020 and because of that my weight shot back up due to inactivity and tbh depression eating. Being so close to my goal and then having it taken away from me was so infuriating that my resolve because unbreakable. My trick to not being lazy though is every morning I run the first thing I do is drink a scoop of pre workout, which I'm actually doing as I write this lol. This way my morning caffeine not only wakes me up when I'm sore and tired but makes me want to go exercise.

[@Zeno7741]

Good job bro! Did you have any injuries along the way ? What did you have to correct?

[@RenegadeGamer89]

@@Zeno7741 Since I recovered from the ruptured hamstring in 2020 nothing major, muscle tightness or joint aches mostly. Only thing I can say to improve is controlling speed and maintaining a steady pace for a longer time. My main goal is to do my best and keep pushing further.

[@RenegadeGamer89]

@@Zeno7741 also thank you

[@yeroptok]

Depending on goals, I run 4-6 times a week. I actually noticed the most improvement in my running speed this year when I added in cycling cross training in addition to my runs.

[@davidsimpson3530]

Ironically, I got faster at running when I cycled more and ran less!!!

[@truth-Hurts375]

As long as you remember this....Good runners make good cyclists...good cyclists cant run....Lance Armstong is a top example.

[@bighands69]

If you run 4 to 6 times a week it should be considered training and take an athletic approach. If you are out there just mindlessly pounding the road you maybe on a pathway to injury.

[@yamahaevo]

Thats because you didn't do any hill training what so ever for example

[@phuongnamho9352]

At starting I want to lose some weight, it's hard at the beginning, now I can run 5-7km per day and get addicted, I run 3-4 times per week. Enjoy it :)

[@ozarkaerialvideo9274]

I am sixty, and I clearly don't run like I used to, but try to get about 2 runs pw. I was a Navy diver/EOD, so pt has always been a part of my life. Moreover, I live on farm and get a lot of moving and lifting throughout the year. Overall, I listen to my body and know when it is time to switch to running gear. Sometimes, I move enough firewood in a day to feel I don't need to run. I don't run competitively against others, just myself.

[@beltingtokra]

I'm a two run a week runner, one longer and the other either a parkrun or a social group run. Sometimes it's three times s week, but I balance with walking, indoor cycling, HIIT and Yoga 😊 ( training for half marathon)

[@truth-Hurts375]

You will get nowhere with that amount of running....remember this. ..There NOTHING for running like running !!!!!

[@tf-ok]

​@@truth-Hurts375 he's a casual runner

[@keesssie1991]

It all depends on if your late for the bus.

[@stephencooke8651]

My sore knees dictate if I can fit another run in. Enjoying getting back into it though and learnt a lot from this video

[@Terminatortx33]

Its amazing that running is more good for your insides than outside. But dont just run -do resistance training also. Running will just make your upper body soft and weak. You should run for cardio but dont forget resistance training for your top half.

[@WizardOfCheese]

i went from doing 1hr jog up/down hill, twice per week, to 3x per week and instantly got injured. defo take it slow and mix in some squats or something. learn about common injuries so you can avoid em, they'll put you out of a jog for weeks if you get ITBS for example.

[@mikewalters3048]

I'm 73. I was forced to quit running a few years ago after almost 50 years. I quit due to a chronic Achiles inflammation. However, I switched over to an elliptical which my Achiles approved of. I was surprised at how good a cardio workout an elliptical can give. Anyway, I ran 5 days a week about 4 or 5 miles a day at an 8 minute per mile pace. Not exactly Olympic level. But I have always weighed about 180 pounds, so I was not exactly a tiny runner. I was almost never injured. Over those 49+ years, I went the first 48 years missing about 4 or 5 times due to injury. I never ran on surfaces that were not smooth. I would not run on forest trails with rocks and tree roots protruding to sprain an ankle. Below 10 degrees Fahrenheit would stop me from running outdoors. I ran in over 90 degrees but in hindsight, I'm not sure how smart that is.

[@justagerman140]

Your videos are awesome! I've just started the couch to 5k this week and looking forward to running tomorrow again :)

[@soniamishra777]

Just started week four day before yesterday ... I love the app

[@petepan9696]

Did you finish?

[@jessedorrestijn]

I'm training for a 10 mile competition run in Amsterdam. I'm running 3 to 5 times a week - almost an hour of running a time - and notice a huge improvement with this frequency.

[@jobanski]

I’m definitely going to be revisiting this video many times in the future!

[@gtn]

Glad you found it helpful 🙌

[@Nandoman520]

I’m 60 so I find that I do need more recovery time but I’m still moving with fluidity. Also making sure I do a dynamic warm up before running a stretching afterwards because tendons/ligaments do tend to tighten up as you age.

[@eliasali9383]

And don’t forget strength exercises, they are key especially for your age. Keep up the good work.

[@Nandoman520]

@@eliasali9383 Absolutely…and thanks.

[@crparanormalinvestigations3824]

59 here, so I'm taking note of this. Have added a 5-minute warm-up to my routine which has been great.

[@bighands69]

@@Nandoman520 I assume you are an experienced runner and did not just take it up last week.

[@bighands69]

@@crparanormalinvestigations3824 Warm ups, recover periods, cross training and a variety of running routines should be on peoples lists. Short low tempo runs are something most people frown up but when building a good foundation they are a great tool. Thinks like fartlek using walking offer great variations to people. Small hill running sessions were you just run up one hill for five minutes and then walk the rest of the journey can be something that every runner uses.

[@MrMate8869]

I'd love a short video of the very last segment. To save and watch more often in order to understand the different runs. Thanks guys, you rock

[@morningcoffee4893]

I've a full time job, spent 1 hour a day in the gym after work. I find it hard to squeeze in time to run after that. I usually do swimming during the weekend for recovery. I want to make running 3 times a week a personal goal.

[@RobManser77]

I started with 3 runs a week @ ~40-50km pw, always taking off days in between to swim, bike or walk, and I very gradually progressed to 6 runs a week @ ~95-110km pw. My motivation was performance, but surprisingly I now get far fewer niggles (annoying pains that you run through) and injuries (where I have to stop running). It's not the increase, because I levelled off my increases every other month, it's just the mileage. It's as if my body doesn't see running as unusual or damaging any more, and any little problem encountered is just much more minor relative to my weekly activity. I've also got markedly quicker and my efficiency, as measured in a running lab, has improved enormously.

[@Dinckelburg]

This is great to know, thanks

[@bighands69]

@rob Manser It really depends on your age and how you conduct that running. Most people really should be approaching it as an athletic regime that is planned and with an outcome. There are some of us that can do some really big miles and it does no harm at all and there are others that it will tear their body apart over time. Running does no cause arteritis but high volume mindless running can most certainly cause silent damage to people.

[@franklinumole7782]

I have the same experience👌🏿

[@eLokiEah]

Well I don't run 6 times a week to me that I think would ruin the excitement for the running day, however I found that when I train 6 days a week 2-3 swimming & 3 callisthenics I do amazingly and feel amazingly! I think it's about the consistency in moving your body maybe?

[@stolts34]

Unless you are fast or If running (triathlon) is not your job, 3 runs a week is max because you need a strength day or two, especially as you get older. That strength stuff is more important in preventing injury or annoying pains.

[@beansandrunning]

Why cant you do both on one day?😂

[@shakiedirisinghe1420]

Great.Thanks a lot, GTN.

[@godlylimebean9575]

26, I use to run distance but after a while I stopped counting laps and started running the clock. I run between 1-3 hours a day. Stretching before and after helps tremendously✊🏼 keep on keeping on🏃‍♂️

[@beansandrunning]

Stretching before a run increases injury risk...😅

[@ryan56976]

I haven’t run in 15 or so years. Don’t plan to either. I too am questioning why I’m watching this.

[@rudypront6]

It's the universe telling you to get back to running, or just the youtube algorithm. Nonetheless why not try running again

[@SuperBronaldo]

The KZbin rabbit hole can be bottomless

[@mnadeemasi]

I started running late in life but picking up the mileage now...went from 3 K to 5 and now around 8 k per day. It includes a brisk walk and intermittent run...no matter when and how much but keep running

[@lazola808]

Thanks for this video❤️👌🏾

[@alfromtx245]

I was running 6 days a week, but ended up with a bad case of plantar fasciitis. Really, I think it was more an issue of the foot muscles not being strong enough. I started spending a lot of time barefooted and doing foot strengthening exercises. The inflammation cleared up my feet are a lot stronger. Currently, I'm running 4 days per week and doing a run/walk or some other form of cardio on "off" days. No issues for the past 8 months. I'll probably get back to 6 days of straight running, but I'm progressing slowly just to make sure the foot is OK.

[@truth-Hurts375]

Plantar fasciitis is one of the worst injuries for runners...Be very carfull on the steep hills !!!

[@omarj1664]

Many thanks for sharing

[@florianarnold6664]

Nice Video... In an usual trainingsperiode i run for 5 times in a week... Cycling 4 times ... Also swimming 4-5 times

[@jamsolid]

39, I run about 2 miles once or sometimes twice a week. I have an outdoor physical job that requires strength but doesn't give me a lot of cardio. When not at work, or the gym, I enjoy a sedentary lifestyle. I run simply for maintenance of my cardiovascular system. I began incorporating sprinting approximately every 3rd run and I feel like that has added a lot of benefit in terms or strength/power.

[@GrahamDay]

I run to help keep the weight off and to keep fit. I have cut the mileage down to 10k three time a week, with the odd 8-miler or 10-miler if I can manage it. I use a foam roller to help with the recovery of the legs.

[@azotas1234]

😂😂😂😂😂😂😂

[@key2adventure]

I also run to become tired in order to sleep well. That means running every day, otherwise I might not get my sleep, and be very tired next day.

[@radrunning8535]

Great informative video, thanks. 😀

[@gtn]

Glad you enjoyed it!

[@peterwhite7428]

As a 75 year old runner training for a 10 k, I can only run three times a week. Maybe four to increase strength in my back and legs. Very good advice

[@user-ob4wo9po2y]

❤. Keep going !

[@peterwhite7428]

@@user-ob4wo9po2y thank you I will but it’s very hot here. I don’t like the gym but some days I have to run on a treadmill. It’s hard to find my balance but I persist.

[@maxcady360]

I'll run every day during the summer and I love it.

[@stujm8376]

Learned an awful lot in this vid, I’m. Trying to get motivated to run 3 times a week to lose weight, not easy but you guys help with all your excellent advice

[@bighands69]

Try cross training and also try different types of running training. Too many people focus on volume running trying to put in more miles of time. For many people Running on a monday with something different on a wed and then running on a Friday can be as good as running 5 days a week. Cardio weight training circuits for example can have metabolism effects for up to 48 hours after the training. I am one of those genetic lucky people that can do running seven days a week in high volume and it does no harm at all to me. Others would end up in a wheelchair doing it.

[@cool_sword]

How's the running schedule going?

[@heuve077]

I am 60 and started running on 9 of march last year, since that day I run every day, I am at day 326 now. This month I run about 300 km, today I had 15k, yesterday 8k and the day before 34k. I am not having a warming up, I just start running the first k a little slow and then i speed up. I do not use any schedule, I run on my feelings and it’s going very well👍🏼 sometimes I feel a little stiffness in my legs but that’s just all. Time? I work fulltime. Running just takes an hour a day- an hour for myself😎. Keep on running🏃🏻‍♂️🏃🏻‍♂️👍🏼

[@jaguaron007]

I started running March 27 last year,I got no other goals that just get a good cardio, I’m 55 years old, at the end of the last year December 31, I complete 1021k, I do not run more than 5 times weekly, sometimes less, I take weekends off, mandatory, I mixed the distances in between days 5k 7k and 10 k only thing that bothers me it’s that I still running extremely slow 5k 10:30 minutes per mile average 7 k 11:00 minutes per mile and 11: 45 per mile average these are my best time I hope I will improve this year

[@minte0407]

Kinda hoped you would talk about incorporating running into a busy triathlon training week, not a runner's week.

[@bigmatze9375]

Me, too. Not the GRN after all.

[@mokhtarmoussa]

After one month of slowing getting back to running I managed to run 4 a week. Targeting a sub 45 10k

[@bighands69]

I would suggest lowering that volume of runs to begin with and do some cross training to build that foundation. It really depends on what age you are and how you perform those 4 day a week runs.

[@DBatty]

Just got back into running, being over 40 I’m finding it very easy to get a soft tissue injury plus my max heart rate is lower than it was 10 years ago. This week I’ve finally got into the groove, 4 runs in the last 5 days and feeling good.

[@wilfdarr]

Lucky you: I can't do 4 in a week. I max out at 3 (40 today 😁) otherwise I'm going to get an injury.

[@DBatty]

@@wilfdarr I hear you. 41 next week. My body doesn’t recover like it used to! I’m only managing 4km each session so far. My target is to get back to 22:00 for 5km.

[@rogerrichards8048]

I feel that runners should definitely listen to their bodies. I’m now 60 & finding that I get soreness in my calves & Achilles (history of injuries to both!) if I try to run too often without adequate recovery. As as result I tend to reduce my run frequency in the winter months. I appreciate that everyone is different in terms of fitness and ability but your body will tell you if you start to over do it.

[@bighands69]

@@DBatty I would make a suggestion of approaching it from an athletic point of view and to get away from the idea of volume training and PB's. While it is true that the human body does not recover as well with aging that is probably not what is happening to your body though. The real issue is inflammation of the body and poor recovery due to not having the metabolism developed to handle that level of stress on the body For a lot of people starting out 1 to 2 days of running per week should be the target and then slowly building the foundation to allow the body to do more over time. Most people do not have the technique of muscle development to control that run.

[@bighands69]

@@wilfdarr People cannot expect to perform an athletic activity 4 times a week without having built the foundation to be able to do that. It is like expecting most people to be able to do mathematics without putting down the foundation or being able to play golf of a handicap of 7 without the practice. While there are genetic freaks out there most people are not like that. It takes time to build the muscle control, develop breathing and have a metabolism that can handle those big athletic events. I would suggest most people start with a build a good foundation. Short runs are not be excluded because people think they will not help their PB's.

[@franzjosefmueller-alban509]

The key word should be : nutrition, since I increased my protein intake by 50 grams a day ( total of 140 a day ) my recovery and performance has increased considerably. I’m 56 , 180 and 70 kgs , run twice a week doing HIITS ( 2 k warmup + 2 k HIIT’s ) and 12 k on Sunday’s and I finally cracked the 12k in 1 hour. Best regards to you all.

[@therealpinkyskull]

oh I remember those 2 a day runs!😊 These days its only 6-7 runs per week plus whatever cycling sessions I get in and weight training of course.

[@charlottecarter2748]

I guess that’s how you got your name

[@helenebedar7636]

IF I were living in such a beautiful environement/surroundings, I would....run EVERY DAY!! ;)) Thank you for your clever tips!!

[@gtn]

hope you found them helpful!

[@dtrjones]

Nice video. I'm not sure about 3 quality sessions a week if you are running say 7 or 8 times. That sounds like a recipe for an injury. I've always been brought up on 1 or 2 quality sessions like a tempo run and then maybe hill repeats one week and then swap out one of the quality sessions with a speed session the following week. I think that's a safer approach but I guess it depends on how long the sessions are.

[@ricardodiaz6187]

I’m 46 (Los Angeles, USA). My main programming focus is high rep calisthenics. I push weights only twice a week and train high rep calisthenics six days a week. All six days I run a mile as a warm up. The sixth day I run a total of 4 miles.

[@RhinoJoeOutdoors]

I find it reasonable as a single father, having a full time job, etc… I do about 3 times a week. I find it much easier to train on my Peloton and try to do zone 2/3 long rides to build aerobic capacity.

[@nonyabiznas4986]

i would like to see a video that includes a reference range of training that are common leading up to a few different running events, thanks.

[@gtn]

Noted! Thank you for the feedback.

[@charlene_mckay]

I began running 5k five days a week, three weeks ago for fitness and mental health. But I’ve hurt my knee I think I was too ambitious so it will be floor Pilates for a while until my knee has healed. I loved running and I had never run before, it just felt great. So freeing.

[@eSKAone-]

Nice combination: Running & Bouldering 💟

[@Sherman1862]

What Town or Village in what Country are you running in in this Video? Scottland perhaps? Looks beautiful... Love the canal Tow Paths... Thank you from the San Francisco Bay Area Wine Country!!! ; )

[@chrisbahnsen7551]

I’ve made great progress with alternating easy and hard days. M W and F do either 3-5k threshold, hills or 4x800. Tues Th and Sat typically 2 easy hillys and 1 6+k run. 5k went from 23.5 to low 18s in a year with no injuries.

[@thevalleyofdisappointment]

Could you guys recommend an older runner doing some threshold work on a concept rower? I get the impression its more about sitting at lactate threshold than running per se...

[@janetmayango4491]

I just love running or jogging. I also have other workout I do during the week . Upper and lower body workout as well. So I run twice a week

[@pitwill9]

I’m curious as to why more people don’t incorporate hypertrophy philosophy in running. For instance if you’re trying to be a better 5k runner and run 3 times a week; are you still improving your time on a week to week basis? If so no need to run more even if you are running at an elite time. I ran 3 times a week no more than 10 miles a week an improved every week to where I was improving to an under 18 minute 5 k. Could I have run more sure. Was it needed! No because I was improving anyway. It’s the same with building muscle over time so just something to think about for all of you running 50 miles a week when you might be able to run 25 and have the same times.

[@Catcrumbs]

Bang on. I'm deeply sceptical of the value of the 'steady run' and - to a lesser extent - the threshold run. For me, the valuable runs are the long ones, which I find build confidence as much as anything else when targeting longer races, and hard, targeted interval sessions.

[@bighands69]

Most people when trying to set casual PB's would benefit from increasing their base level running routines without increasing the volume of the runs. Too many people are obsessed with volume and PB's. With cutting back the mileage and focusing on technique they would have far better outcomes. It is the same with weight lifting and powerlifting in that people confuse volume with quality of outcome.

[@Christmas7731]

Used to do 5ks 4 to 5 times a week until I had (mild) COVID. Now building up my stamina again, 3ks every other day and one long run a week. Haven't managed a 10k yet. Slow and steady...

[@soniamishra777]

All the best human ...

[@amandajohnson4971]

#coachescorner I’m training for a 70.3 and just doing 1 long zone 2 run and 1 interval run per week. Will the swim, bike, and weight training carry over to my running or should I be running more often if I want to improve my speed and distance? Thank you! Love your team’s videos!

[@truth-Hurts375]

Leave out the weight training....running is your key to sucsess....good runners make good cyclists...good cyclists cant run....this is my motto for more than 20years...and trust me...thats a fact !!!Lance Armstrong could run a sub 35min 10km...and boy ... he was good !!! I know ... dont come with the drug bs to me....

[@carllycett]

Great timing,my son as just starting running and this is better advice than I could give him!

[@SBoots29]

I do mix up the types of run during the week. I currently do 4 runs a week

[@matthewbaynham6286]

I paid for a session with a cycling coach once (and it was worth every penny). He told me to calculate how many rest days I needed by doing a time trial on the bike when I'm fresh and then doing it again the next day I should see a drop in heart rate on the second day. But if I do this experiment a few different times and leave one day or two days or three days gap between the time trail days then I can look at the heart rate and see how many days I need to fully recover. Then I use this information to structure my training schedule. Also I whenever I talked to a cyclist who had been doing the same times in the time trails for about 20 years I would ask how they had changed their training over those years, and surprise, surprise, they hadn't changed anything, they would do the same training for twenty years and always get the same times and never improve. It's good to experiment.

[@RobManser77]

Surely that works for a key workout, but isn't really relevant for an interim maintenance or recovery workout? I'm a runner, and do 3 key runs a week, but I run in between them, just at a slow easy pace, which I find helps me recover quicker than if I just sat around.

[@bighands69]

That can be fine for cardio training but may not reflect the condition of the human body as a whole.

[@jlvandat69]

Would be great to have a video that covers optimal running schedule based on age group.

[@minidv7596]

i run 30 min daily with slow pace 6-7"/km, it makes me happy. I am in my 50s and i am two times heart attack survivor and started beginning of 2023.

[@dillonc7045]

I only began running 2 months ago. I do 5 days a week for over 50km a week. Was tough at the beginning but seeing some good progress

[@justjaee546]

The key for myself has definitely came to listen to my body overall learn to take a break and don’t try to be a superhero every day even if you feel good at 100%. Learn to go for slow runs.

[@julianengel492]

So you have a similar video on swimming which comes to a similar conclusion: You should do 3-4 swims and 3-4 runs. If I now consider that half of the training should be on the bike (if you dont have a focus), this would mean I have 12 sessions in a week minimum. So two sessions each day + one rest day. Besides the fact that this already sounds like a stretch, how do I now add my strength training to it as well?

[@TroyQwert]

For me running for years there's no question how many times a week to run. I worked out my tactics based on logics: run/recover.

[@robertc8766]

six days per week for my mental state as well as physical; i enjoy my rest day but usually dont feel like i need it. i do 5-6 miles on Sunday, and 4 miles M-F totalling around 25-26 miles per week. I'm 52 years old and have no real pains that make running problematic

[@Shankar-Bhaskar]

Indoors (treadmill) or outdoors?

[@robertc8766]

@@Shankar-Bhaskar always outdoors

[@rajindarsingh5991]

After every run I need 2 days to recover,run days Wednesday n Saturdays.Other days workouts days in gym.

[@OLBICHL]

this is interesting... I started running 2 weeks ago every tuesday morning and evening... just finished the second run for this week and thought of improving my run... I'm quite happy that I managed to squeeze in 5km in about 30min without feeling overwhelmed and very exhausted like in my first run but it can get much better than that

[@travisbooth78]

3-4 times a week including 1 double day. Most of my recovery is done on a bike

If your problem is lack of day light, consider running in the dark. In southern Finland we only have a few hours of day light in the middle of the winter.

[@amraa23]

I run every other day in gym. Once weather is nice here in Ulaanbaatar i'll dedicate one more day for solely for running outside and see how it feels

[@wypimentel]

I wish I had this landscape to run :)

[@shahzadabbasi4667]

Great videp

[@beautifulnaturerelaxation-641]

If someone push his body or her body beyond its running limit there will breathing difficulties, you wont notice this till one year elapsed or more, I have slowed down in speed now I am breathing very well.

[@orlandotrustfullandhiscosm4110]

It obviously depends on general health. I was born with a health condition that affects my heart and joints, for which i take tablets. However i dont let that hold me back as i make sure to fit a sprightly walk into my day. For 2-3 days a week i might decide to run my usual walking route. I cant actually run for very long..usually after 2-3 mins i have to stop my run and walk instead. But after another 4-5 mins of walking i start with the sprints again.

[@gm2407]

I have been building up my endurance and distance on runs to and from work. So it is up to twice a day 5 days a week. Last two weeks I have introduced a recovery run on Sunday. Just short of 3k for each of the twice daily runs. Felt tired yesterday so stopped the second run at 2k just walked the remainder. Should I back off a bit and just walk a few of them? Carrying 3 small injurys (one a foot injury from a bad pair of trainers skin currently healing, the other two are ankle and hip pains from not sufficient warming up and down which I am working on and are improving).

[@eugenecostov]

Dang you guys have some pretty trails out there.

[@herceg6772]

Tuesday, Thursday and Sunday works for me. No injuries.

[@xoxrazzyxox]

I ran 5k five times last week and a 8.5km. I did a 7.5km yesterday and I’m absolutely knackered. I get rest days now!

[@gtn]

Nice work! Keep up the great work 💪

[@ariyantolim2197]

i wonder what standard office job that allow you guys to run that much. i mean, i struggle to run once to twice a week.... i've use all my aces to catch my office deadlines, yet it is my best

[@waleedkhan7938]

HIIT on treadmill or easy running for long.. which is better for mental health ?

[@kayjay309]

3x weights lifting, 2x swimming, 2x running, 2x cycling, 1x bouldering. Ive got full time job and a 10yo son:)

[@subuatul]

I was 105KG when I decided to run for weightloss. Currently I am at 89KG after 6 months. My endurance and stamina significantly improved. Monday : Rest Tuesday: HIIT (I do watch youtube videos and workout 1 hour session) Wednesday: 8KM in one hour. Thursday: 8KM in one hour Friday: 10KM in 1 hour 20 minutes Saturday: 10KM in 1 hour 20 minutes Sunday: HIIT This is my current schedule and timings. My target is to do 10KM in 1 hour as I build more stamina and endurance. I am an Indian Vegeterian and also focus on diet. Mostly fruits and fresh veggie. Total reduction of sugar is also focussed.

[@johndang8971]

I do Muay Thai 4-5 times a week and run about 3-4 times a week, 4-6 miles each session. A common thing my Muay Thai coach says is, if you feel weak, run more!

[@edwardthomas9671]

I run 6 miles 4 days a week i was doing 5 but i was getting bad knees so i get it down for more rest i feel much better and stronger i hopeing to do 5 days one day

[@gtn]

It's good to listen to your body and adapt your training to suit it! We have a video on runner's knee 👉 kzbin.info/www/bejne/lXbaaZ-igNmUhJo that may help! 🙌

[@edwardthomas9671]

@@gtn same when your eating aswell lol

[@wolflady7401]

Before i don't go walking nor running i hate, but due to my never ending headache. I started walking and im almost faint for just 2.5 kms but i never give up. After a month my headache disappeared and guess what, now i add up running. And Im running everyday, and i listen to my body everytime. Sometimes I'm doing it alternate of walking. I'm not an athlete, but I did this for my over all health. Now i feel good. My day is not complete if i cant run or walk everyday. It give a big impact to my health, mood and sleep. I can say walking is a best medicine and running gives me more power.

[@jodieclarke6387]

Is running 3 times a week and strength training (on a bike) twice a week a good routine? Also can you use just resistance bands for strength exercises?

[@gusjeazer]

For general fitness, health and 'pretty fit guy strength', bands will serve you well. They build muscle well. But bands work best with high rep ranges, like 15-30 reps. This isn't great if you want to get truly strong. For that, you need to train a lot in the 1-6 rep range. Bands are great to supplement such strength training. You will also need to do exercises that teach you how to move under load. Strength is also a skill. For this, calisthenics, weighted calisthenics, weight training like barbell lifting, kettlebells, sled drags, sandbag carries etc are king. As for using sprints on a bike, or a pedaling in a heavy gear to build strength, I'm not certain as to how effective that is. It won't be useless, and definitely crosstraining is great, but for pure strength, I'm not sure. In the end, it all depends what type and level of strength you want to build. If you want to build strength to improve your running and general fitness, your routine of biking and bands will probably work fine. If you want to get very strong, you will need to do some form of serious strength training. Anyway, my 2 cents.

[@TheSandkastenverbot]

3 runs and 2 strength training sessions have a lot of fitness building potential as long as you keep progressing in both. Make the runs longer and/or harder over time and add weight in the gym whenever you can.

[@bighands69]

@@gusjeazer It really depends on what you mean by strong. Are you meaning the ability to lift a higher weight in a once off incident or does it mean performing a series of lifts on a more moderate weight. Resistance bands are more than just a good tool. They also present completely different dynamics when training such as having to keep more control throughout the movement as the tension is constant and also the powerband within that elastication lasts throughout most of the tension movement and that does not take place in a weight.

[@gusjeazer]

@@bighands69 I disagree with you here, if you can lift 200kg once, you will be able to lift 150kg 10-15 times. Max strength translates into getting better at handling lower weights. The other way around is not so. If you can lift 50kg 30 times, this doesn't mean you can lift anything really heavy. Strength is the ability to lift heavy stuff, to move what doesn't want to be moved. Bands don't have a constant tension. They are really easy when start stretching them out, and get progressively harder. This is a disadvantage in most exercises as a stand alone. They can be used, often by powerlifters and such, to change the tension profile of barbells. Very popular in deadlifts, for lifters that have more trouble getting the bar off the floor than locking out. The tension with bands increases as the exercise gets beyond the sticking point. Bands are cool, cheap, compact, lightweight. You can build muscle with them and keep yourself fit. They aren't superior to weights or bodyweight in any way.

[@bighands69]

@@gusjeazer Lifting weights does not mean a person is strong it means they are good at lifting weights. Where this really become evident is when gym boys move to heavy manual labour and struggle. Just because they can lift controlled narrow routine does not mean they are strong.

[@mtbrdude]

For a specific goal, like a 2.4km run in as short a time as possible, is it best to focus on shorter runs, or will long runs help?

[@martynblackburn9632]

Running at 4-5 days per week for 45 mins each time affects my sleep, my blood sugar, my ability to gain muscle mass, and stress in a negative way. 2-3 days of running, including a couple of days of long duration walking, is much better for me. I've seen better weight loss - especially around the waist - with walking than with running. I used to run 4-5 days for an hour each time (some sprinting included which I like to do) a week and saw almost no weight loss, though I think it was good for my heart and lungs.

[@lupus4687]

@@Sidowse nothing does. Fat can only be converted to energy if you're on a calorie deficiency. It's really simple. Watch what you eat, take less calories everyday than you burn and you'll lose weight with just moving around the house.

[@Ab-sd1yy]

@@Sidowse a lot of misinformation in your comment. Especially the one where it's hard to consume enough calories without eating junkfood. The reason for commenting this is to help you not to overcomplicate things. @lupus is actually very right. Eat less calories that you burn if you want to lose weight. Whether that weight comes from fat or muscle tissue is something you can control by consistently going to the gym. And later when finetuning, looking at your macros (carbs, fats and proteins)

[@reikaze9390]

how long do you walk each session?

[@logiconabstractions6596]

I run most days. I tend to run commute for more or less anything - going to friend's houses, getting coffee or small errands, etc. Someimtes also just a mid-day energizer too. Then I also do longer runs. Smalls day might be just 2-3km totals, with my long runs up to 20km or so. Averages to 50-60km/week these days. I'm planning on working up to a 100km ultra trail next summer. So I guess I'll be doing double over the next year as well... But really to me, it's most about total work load than how many days a week. I feel like easy, short runs are beneficials, even when recovering.

[@bighands69]

As long as you understand that doing extreme endurance events can have health consequences then you are free to do as you please if it makes you happy. Extreme endurance events can be like playing American football or Rugby in that there is a price to be paid for such things.

[@logiconabstractions6596]

@@bighands69 There sure is! I picture this as having and " n " shape. E.g. a little exercise increases your, say, "overall health" gradually as you do more until some "optimal" health level. Then if you keep adding, you do start to get diminushing returns/ lower your "overall health". That being said, unless stepping into overtraining and getting into breakdowns (stress fractures etc.), one is still way better off running marathons/ultras than living a "standard sedentary" lifestyle, if I can call it that. As far a I am concern, the point of exercise and an active lifestyle is NOT get to the absolute minimum risk level for hearth issues and or/overuse issues later in life. It is ONE concern, amongst many, but not the only metric to optimize. If it were, probably than walking once day with the occasional light jog and a bit of strength training would be optimal.

[@bighands69]

@@logiconabstractions6596 Ultra running events are at the limits of human capabilities and in many case beyond those limits. What actually does the damage to people running marathons is not the actual event itself but the training that many people put into to getting their.

[@logiconabstractions6596]

@@bighands69 Well, broadly yes. Although that really depends what "running an ultra" or "running an marathon" means. If the goal is just to finish the event, it's quite possible to get the body in a decent shape without extreme training. If one wants to compete at an elite level, this becomes different. At any rate, the key is to listen to your body. It sure has limits, but it also is amazingy adaptable, given the time and care.

[@vhariharan1988]

Where are you guys running ? Place looks Beautiful and motivating for RUN

[@TheReneepruitt]

I am 52 and just started and about 25 pounds overweight. I am on week 8 of couch to 5 k and doing this has me do 3 to 4 days of jogging and the other days I lift light weights one day and heavy another day. I hope to get up to jogging more days but my feet hurt if I do more..will I get to run everyday? I wish! Knut I am scared I will have more injuries.. I also have PF! So I have to be safe. But I am not losing any weight either

[@pmenchions]

I've taken up the sport again to increase my fitness level (62). A sub 20 5K is my goal. When I turned 50 I ran a 4.5 mile trail in just over 32 minutes. I really had no clue what I was doing. I was running threshold runs on this particular trail 6 days a week because that's what I figured runners did LOL. It took about 3 or 4 months to plateau at 32 minutes. The term Mileage is thrown in here but in fact no amount is suggested. So, what would be the suggested weekly mileage for anyone looking to run a 20 minute 5K?

[@Peter_Lynch]

A bit late but I'll still answer. Basically as much as you can do. The more the better as long as you also still do quality sessions and listen to your body to not catch injuries

[@bighands69]

@NoTinFoilCups Too many people focus on volume of runs in that they want to do more mileage or time when they train. If somebody is young and a dedicated athlete that can be an approach that they can use to up their performance. For most normal people having a high volume in terms of miles and runs will not get them good gains in their performance. The key for most people to improve their 5k times is to increase their power output so that they can set a higher pace. So using 800 meter and 1500m training routines are a good way of doing that. So a person who just does two 5k sessions a week with an emphasis on circuits and intervals could increase their 5k performance. I would go so far as to say just one longer slow session per week combined with a short training session of intervals could make those improvements over the 5 day per week philosophy.

[@TheRozza333]

I find that my cardio doesnt improve at all unless I run 4+ times per week

[@mr.sophisticated.7951]

I run daily 12kms when I feel my body needs rest then I skip. But i always thought that I'm running short 12kms are not suffice. Don't know but it gives me great level of satisfaction.

[@victorguzman146]

I do 3-4 miles from Monday Friday and 5 miles of trail running during the weekend

[@hannatoropova3304]

The location is beautiful! Anybody knows where these guys are running??

[@wellbodisalone]

You need to sometimes listen to your body when it tells you that you need to rest.

[@srinivasbommakanti225]

Is it a good idea.. One day running and other day gym.. Alternative running and gym for 6 days. 3 days running and 3 days gym.