Should You Run Twice In A Day?

Should you run twice in a day? And why do runners do double days? Let us explain…
↓↓ Have you ever tried running twice in a day and did it work for you? ↓↓
What’s in this video?
00:22 Convenience
00:45 Fitness
01:01 Increased recovery times
01:45 Inconvenience
01:55 Risk of injury and recovery
02:11 Who benefits?
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[@chilloutvibesforyou]

When I was 21, I did 3 x runs a day - 10Km before work, 8Km lunch run and 8 - 10Km after work, and did a 2 hour run both on Saturday and Sunday. I'm still running today @61 years old.

[@RonnieAttema]

I'm an ultrarunner with a training volume of around 25h a week, but I rarely do double runs. I prefer to make it all one long session to make it more specific for my event. I always continue on a long zone 2 run after my intervals to make my body more used to running on tired legs

[@Tritiuminducedfusion]

Sounds about right, 2 sessions isn't an accurate representation for endurance... it's probably good for sprinters.

[@thedolenorway]

@@Tritiuminducedfusion I heard or read somewhere that Camille Heron doesn't do too many long long runs, but rather several runs of an hour and a half. The reasoning behind it is that going much further than that costs too much in recovery versus what it gives in benefits. So keeping your long runs shorter and doing more of them means you can handle a higher total volume with less risk of injury. If I'm not completely mistaken about this I would say it works pretty good for her.

[@Tritiuminducedfusion]

@@thedolenorway Also a valid point….too many theories, guess it’s about what works for you, I’m also new so trying to learn. I just like going fast all the time and seeing the results in the time.

[@Enoch-Root]

Either you've got a very flexible job, or you're very disciplined. I guess on weekends you could get a lot more hours in. I currently, probably spend about 12 hours a week exercising, it's not all running though. Since recently starting strength training I've found it has helped to improve my running and lessened the slight pain I had in one ankle. Are you just doing running for 25 hours, or are there other exercises in that time too?

[@RonnieAttema]

@@Enoch-Root I think I'm both very disciplined and got a flexible job (I'm a student so got a lot of freedom) but the longest runs are still reserved for the weekend indeed. I also do 2 sessions of strength training a week on top of the 25 hours of running, which I do on the evening of interval days. So currently I have the following training structure: Monday: VO2max/tempo intervals + 1-3h Z2 with strength in the evening Tuesday: 3-5h mountainous Z2 run Wednesday: rest Thursday: steady state intervals + 1-3h Z2 with strength in the evening Friday: 6-8h mountainous Z2 run Saturday: 6-8h mountainous Z2 run Sunday: Rest

[@ulfeliasson5413]

My experience, 5 km on the treadmill, 5 km outdoors works very well. Simply because the difference in surface is helping.

[@BriandoesNewYork2024]

Hi I run 2 times a day on 3 separate occasions in a week. I am running better than I have done for a while

[@joeperera8145]

Perfectly timed video. Had a lovely lunch run today (12km easy) and have been feeling so good that I'm tempted to tack on a little 5km run this evening.

[@trinichinee6426]

That's is me right now 😂😂 I did a 10k run this morning from 6:30 before I go out to work as a linesman .. Had an good day and feeling to run a little more this evening ...lol

[@christinacampbell657]

Great video! Would love a video on combining strength sessions and runs on the same day!

[@DigitalMinister]

Yes! That's exactly what I'm going to attempt for my next training block. I'd love any tips as well!

[@leahsmilezzzzzzz]

I actually find that the two-workout day (or the two dorkout way as I like to call it) helps my recovery: I have a set number of workouts to do a week, 3 low aerobic, 1 high aerobic, 3 sprint interval, 1 strength and conditioning, and sometimes I add another low aerobic. I find that I need 2 full rest days a week for my body to recover, so I have to double up on 3 or 4 days a week. But I always try to plan it so that one of the 2 is low aerobic.

[@annanikolova2615]

That's so smart!

[@reallymysterious4520]

My body was fragile back in my running days so I stopped doing 10k and only raced the 5k distance. So I approached running the same way I did weight training a number of years earlier and worked out every other day. It helped prevent me from getting injured, I could do more intense training and avoid junk miles. Once in my 4 workout/8 day cycle I did a square 4 mile course which had a nice long gentle hill just before the 2 mile mark and then a shorter steeper one at the 3.5 mile mark. I ran that at close to my 5K race pace and really pushed the hills. The next workout was on a soft dirt track where I did interval training which I switched up every workout. My favorite was a ladder where I did 2 x 200, 2 x 400, 1 x 800, 1 mile, 1 x 800, 2 x 400, 2 x 200. Also once a month I ran a timed mile as that was ideally my favourite distance to run for an all out effort, even more so than the 5k. Another workout I enjoyed was running the straight part of the track at about 80% of max effort and jogging the corners. The first mile was easy but by the time I finished the 3rd mile I was exhausted. The third workout was on a nice flat bike path which was an out and back course which I usually did 10k but I took the first half easy and started to gradually push the pace after the turnaround. And the 4th workout on the 7th day was another track workout - but again I had lots of variety and rarely ever did the same workout twice. It got to the point where once I was alternating intervals between 200s and 800s.

[@BenCurrington]

Interesting to hear the benefits of what I'm doing already. I like to run my 4.5 mile commute to work and this means running back too. When I was marathon training this was brilliant because it meant I was able to put in plenty of 9 mile days without really taking up any more time. Unfortunately it did mean my training plan had to revolve around my commute and I think a bit of speed work might have been useful. I did my long runs at the weekend. On the days I don't run I cycle so got the cross training down too :)

[@Boost00130]

I don't often do a double day, but I have done in the past. I actually have a double day this Sunday as there is a 3k family race in the morning and I have 12k on the schedule, so will do that in the afternoon.

[@ThePunRunner]

I’ve just started a daily running Vlog and I personally mix 1-2 runs a day. I’m flexible about it.

[@edwardchatwin3584]

When training for my first multi-day ultra, putting in a couple of double runs a week helped me get my weekly distance in and also helped practice running on tired legs

[@gwilymeades]

Every time I've done double runs I've gotten injured. I guess I just wasn't recovering enough between runs.

[@wendydavan4979]

Yes I double up to fit the runs in on days I teach. Lunch time run then evening easy run.

[@DaveOwenEdinburgh]

I never ever cover two runs a day, but almost always do a run and something else. That can be something hard but not very impacting like a gym interval circuits class, or something even less like running, such as yoga or pilates. I get a definite synergy from mixing it up like this. If I run after the other activity, my muscles are activated and I'm better prepared for the run. If I do the yoga or pilates after it, I get a good stretch and reactivation. It can be tiring, but I think combining things like this helps in lots of ways to avoid injury.

[@alexleigh4275]

Sure running more helps but there are so many more ways to improve you’re running that won’t add an injury risk i.e gym, diet etc. My feeling is that doubles should be the last thing to add to your training after everything else is going well while also being the first thing to take out of your training when niggles happen or recovery needs to be prioritised

[@icecreamforever]

Please do a vid on advice for running in heat! Thanks

[@runningchannel]

We'll see what we can do! 😁

[@faykellett9589]

I'm a new runner, I've just done my longest long run today (7miles) I don't double up but I do cross train with a stationary bike

[@scottmaddow7879]

I do doubles very often. I typically do my scheduled training run in the morning and a secondary run, usually on a treadmill, typically a 5k. I mix up intensity. It helps me build my total weekly volume more safely as I age up ever closer to 60.

[@abirdie4me]

Crazy hot in Texas during summer, splitting into runs in the AM and PM allows me to get in my base miles without overheating.

[@TheHutchRuns]

Double runs are good to a certain level but you need to fuel and hydrate properly and they won't replace long runs in marathon training, saying that, I'm on a double run day today 🤣

[@RunningWithConnor]

Yes doubles for me. Find them particularly useful in marathon training blocks. Done properly they're great for getting active recovery and extra mileage in a week. A recovery run the evening after a morning session works wonders for your legs in my opinion

[@Sam.Barclay]

I often do a double run day but more out of practicality than for focused training. I run to my local junior parkrun on Sundays to volunteer, then I run home after the event (and the post-event coffee stop of course). Both runs used to be veery gentle but then I once did a progressive run on the way there because I was running late. I enjoyed doing that so now I tend to do a progressive run on the way there and a super easy run on the way back.

[@JeffreyADavis-vy5qy]

Tec is so much better! Our knowledge has improved dramatically.

[@shininglife-s6u]

Nice video bro. Experienceing lot... double running in a day it is great experience.. strong body, and immunity power also increase more active... I am from India i am an Indian

[@Lana28753]

I do this 1-2 times per week as a commute. I'm lucky to live close to work where I have locker/shower facilities, so it adds easy km's, saves me paying for parking, and is a lovely way to start & finish the day.

[@richardblom4358]

I have mixed results with double run days. Sometimes i feel good and sometimes for whatever reason i dont. I prefer to double up with cycling that works better for me.

[@oliviaelley6375]

washing after every run is crazy

[@coldplayer9403]

Wayment 🧐

[@abqp7158]

Seldom do double run days but a few days a week have run + cross training: gym/yoga/swim, etc. Often before work+ afternoon or evening. Only way to get it all done. Plus it's great to have variety in your exercise.

[@TonyFarrall]

I don't know people have time. I run at 5.30 in the morning to fit it in. 2 kids under 5 and a full time job, I can't find any more time. I'm at capacity

[@nubedprecious4164]

Please do a video on using runs to loose weight

[@tomb7427]

I'd like to do some double run days, but it's not really practical with a full time job. Also when I did try it, I couldn't get the legs going and needed a poo!

[@edwin5419]

I'm averaging 14km a day. I do some days double. It really helps take the pressure off, or I use the second as a short, fast one

[@David-CoolDave]

This is a great video, thanks for the hard work putting it together man 💪

[@ebrahimomer4225]

Brought up some good points which we sometimes tend to forget. However the speed of this video was just way too fast to soak it all in.

[@hannahthompson1862]

I think for me this would be a good way to teach my body to run in the heat. Since I mostly run in the morning.

[@hannahthompson1862]

That is what I am doing to!

[@simpsfitlife]

Great video! About to begin Marathon training after a half marathon last week so this came at a great time for me. Thanks for all the tips and information :)

[@emanuelsantos5585]

Who works and have family its Impossible to Run twice a day. For professionals that ONLY do that its very possible.

[@artwersky]

Tech is getting better Never done actual diuble days

[@jefersonluiswiebuschmartin9390]

The best part about running twice a day is having to buy shoes twice as frequently.

[@user-kl3lg7tf3n-anx1ous]

Doing doubles starts to make sense if you already regularly run more than six times a week and more than 8 1/2-9h per week and not getting any faster.

[@DavidMellorCitSci]

I'm starting marathon training block this week and am pondering some double runs to get my mileage up.

[@runningchannel]

Did this video help you decide?

[@siverthenriksen3823]

Very good video:)

[@johnp7950]

Do double runs to get quality volume when training for Ironmans

[@thedolenorway]

I've been wanting to experiment with two a days, but my time management just sucks too much to ever get it done! 😂

[@JBR.1974]

i already run twice a day, generally ona Tuesday , the lunch run is at 4.30 pace for 10K, but the evening run is nearly 6 minute pace...no issues so far

[@hairyairey]

How much are you filling your washing machine? Mine is a fist size from the top - but it is a high capacity machine. I also use a monthly cleaner as Calgon is not recommended by Hotpoint/Indesit. Anyway, I run every day and sometimes twice in the same kit!

[@thomaslawcock2464]

I know someone who runs three times a day 100 + miles and for last 7 year

[@richiethehammer251]

The washing challenge is real when doing double sessions 😅😅😅

[@AnthonyMcqueen1987]

This is a common debate within the community but what i learned is as you get older and have a family running in the morning gets difficult. Unless your lucky to get a decent run in or as a last resort wait till the evening and hope you are not living in a hot ass city. Also, running twice a day is not necessary unless your a professional runner and that is your JOB to stay in shape and continue training to get ahead of the competition. In my experience training twice a day when your younger is good but once your in your 30s and especially 40s its not reasonable.

[@vikroy3777]

If I ran to work then sure, but otherwise for me it's a hobby becoming too much of an obsession ... where do I go after 2 runs in a day when it's not my job?

[@AM09286]

No, I can barely run once a day haha.

[@tripbreaker]

How about running 4 miles every 4 hours for 48 hours? I wanted to give that a try this year but ended up getting injured.

[@liamroche1473]

Given that sharp increases in volume are a major injury risk, I can see that could happen!

[@lucas1984]

You might wanna give the Backyard Ultra a try: 24 runs in a day!

[@liamroche1473]

@@lucas1984 When I read that I thought of the challenge to run one mile each hour for 24 hours. But I see this is the one where you run 4 miles each hour. Which I really don't want to try without acquiring a much fitter body!

[@godanswers]

I take 3h to run 13miles at easy pace and im trying to train for a marathon. My plan wants me to run up to a 20mile run which will take me 5h but the plan also tells me not to run longer than 3-4h... can i split it into 2 runs, such as 13-7 or 10-10?

[@tomascain4474]

Running twice sounds hard!!!

[@AlbertWeijers]

Toll on the washing machine? Who is washing their clothes after every run? I don't. Too much washing is not good for the clothes and not for the environment, I would think.

[@nikaru3635]

Interesting

[@zakkkkkkkkkkkkkk]

Tech allows us to run faster like eating food and having energy does. But if taken away or we don't eat enough food we just couldn't run as fast.

[@klausnielsen7111]

It already feels impossible to run two times a week... So I could do all my running in one day that way 😂 Well, as long my running once or twice a week makes me able to run 5k in 24 minutes, it must be okay. But if I always had two or even three runs, it might improve. That could be a goal during summer vacation...

[@maaudiosubs]

Better shoes and peds!

[@danlhendl]

Shame me once, shame on you. Shame me twice?

[@runningchannel]

😂😂😂

[@muhamadaryanto3587]

First 🎉🎉🎉

[@reallymysterious4520]

My body was fragile back in my running days so I stopped doing 10k and only raced the 5k distance. So I approached running the same way I did weight training a number of years earlier and worked out every other day. It helped prevent me from getting injured, I could do more intense training and avoid junk miles. Once in my 4 workout/8 day cycle I did a square 4 mile course which had a nice long gentle hill just before the 2 mile mark and then a shorter steeper one at the 3.5 mile mark. I ran that at close to my 5K race pace and really pushed the hills. The next workout was on a soft dirt track where I did interval training which I switched up every workout. My favorite was a ladder where I did 2 x 200, 2 x 400, 1 x 800, 1 mile, 1 x 800, 2 x 400, 2 x 200. Also once a month I ran a timed mile as that was ideally my favourite distance to run for an all out effort, even more so than the 5k. Another workout I enjoyed was running the straight part of the track at about 80% of max effort and jogging the corners. The first mile was easy but by the time I finished the 3rd mile I was exhausted. The third workout was on a nice flat bike path which was an out and back course which I usually did 10k but I took the first half easy and started to gradually push the pace after the turnaround. And the 4th workout on the 7th day was another track workout - but again I had lots of variety and rarely ever did the same workout twice. It got to the point where once I was alternating intervals between 200s and 800s.

[@lizzyg4817]

I love a double run day. Get some miles in while the kids are at school and a few extra in the evening with a friend. I've been running for years but I've got a half marathon PB and, 10k PB and matched my 5k PB in the last six months after starting double runs last September.

[@SuperFuzzyDunlop]

I love running, but I'm not doing double run days, fuck that

[@RobertBurton-sb2jm]

Hey guys; if you’re going to quote studies findings best to leave a link to them in the description so we can see them and interpret results for ourselves. You’ll find a study that can prove anything but they might well be fairly flawed in their methodology.

[@LauraTrauth]

I generally do 10k to half-marathon distances. As I work and have a long commute too, I often split runs. I've done it even more since injuring a hamstring while doing my other sport (fencing). As I was rehabbing and getting back to longer distances, it was easier to break them in two and rest for a few hours in-between. I always do the harder run tempo or threshold run in the AM. It's easy to convince yourself to go back out in the evening if it's a nice relaxed Zone 2 recovery jog! But yeah, you will have 2x as much to wash unless you really like squeezing back into damp sweaty clothing (👎🤢)

[@liamroche1473]

I rarely do morning runs, but recently found an evening easy run after a morning tempo session was rather an overload. This was probably because the total training load for the day was out of line with my normal harder days. Probably best to be careful about the total load. (Also, I think that should be "reduced recovery times" or "increased rate of recovery" at 1:01?)

[@Drzzlt]

You wash your kit after every use? Hm

[@kyleroode5217]

Back in high school the top runner in the state would do two runs a day in the off seasons, and then continued running in the mornings in addition to cross country and track practices. He would run 5mi twice a day off season and then a 5k run before school. Through a combination of that and some giftedness, he finished his senior year with a 14:45 5k.

[@ckirkwalsh]

I just started doubling up my runs twice a week this year. I am loving it!

[@drewman747]

I run 4 miles in the morning and before I lift in the afternoon , I run 2 miles on the treadmill. I am not really sure what the full benefit of this is, but it seems to work well with what I am trying to do. I do this double workout 3 times a week with two other days of which I only do 2 miles (like a recovery run) and 1 day I do a long run, usually 10 miles. The day after the long run is my rest day. I know I really need to incorporate a hill day and a day for intervals, but I am enjoying what I am doing, so that is fine for right now.

[@tombarr2536]

I’ve also started doing double days but need to listen to your body. As said keep the second run super easy

[@blaquaman1739]

I ran four times yesterday totaling 22.47 miles

[@tejionthompson2953]

I run 1 time in the day not twice, so I don’t do overrun.

[@dresden_slowjog]

Your body's warranty expires on your 40th birthday. I could do only two very very gentle short jogs a day

[@runningchannel]

😂😂😂

[@aylaamon3267]

I've never doubled up runs (save once when a thunderstorm cut a long run short), but I often double up exercise - e.g., yoga/strength in the morning and a run in the evening (or the reverse, depending on the point of the session) - since I don't have time to do it all in one go.

[@clarity2115]

I did double days 5x a week in highschool.. I ran to school around 4 miles with 2miles being steady downhill (very low intensity), then track practice which consisted of usually 1 long run (up to 6 miles) per week then other days consisted of intervals, fartlek, 2-3mile tempo runs. I went from a 5:45mile to a 4:54mile in 2 months. "Always run in mornings" was a tip I got from a Kenyan student from another school who I saw regularly at track meets. He was running 4:10's at the 1600m.

[@hannahthompson1862]

I did my first double run day this week. I already walk in the afternoon so I ran during the time that I usually walk.

[@fpdizzle]

I sometimes run both to and from work rather than getting the bus either there or back. Uphill a bit faster to get there in the morning and then a steady cruise back downhill in the afternoon 😎

[@rscott6512]

For an upcoming session can the RCT do a long easy run, somewhere between 15 to 25 KM and show how "easy" the run is showing heart rate, pace and other data? I read the guidance of keeping your easy run "easy." But what does easy really mean?

[@runningchannel]

We can look into doing a video about that for sure!

[@Splattedable]

0:16 It looks like Mo's holding an invisible camera in his right hand

[@runningchannel]

😂😂😂

[@gustavomendieta]

A few years ago, my mother had a spine surgery, so I promised that if it turned out fine I would run twice in a day (something I had never done until then). I fulfilled my promise by running twice in one day. The first one around 7 a.m. The second one around 6 p.m. I absolutely hated the second one. Felt super slow, in a horrible mood while running, and got a lot of heartburn and reflux. It was s bit of a nightmare, but I'm a man of my word.