Having learnt to run every two days in the C25k programme and now running in ParkRuns for the last five weeks I'm now wondering how careful I need to be with the running regime?
Is running on some consecutive days each week a sensible choice or do I need to wait a few more months.
Congratulations on your progress! How long have you been running? It’s usually best to wait for six months before running on consecutive days. If you’re there, perhaps try adding one short run a week, and keep it there for a few weeks. If that’s working, you could look at adding another. It’s really important to mix up your durations and intensity so you’re not doing a hard run followed by another hard one the next day. If you notice niggles, back off and try a slower build.
I started by doing a gentle, fifteen minute run the day after a thirty minute run and that worked well. It does make organising life easier when you are able to run two days in a row!
Good luck!
Good thinking. I like the 15min gentle run after the 30 min run (Parkrun). That will let me know how my body will react to further running.
Hope it goes well! It’s worth thinking about adding strength training if you’re not doing that already. That will help support your running as the volume increases.
Take it steady and listen really carefully to your body. Have fun!
The problem with running on consecutive days is that it doesn't allow for the body to repair itself.
Every run causes a tiny amount of damage to your muscles, joints, tendons, etc. The rest day allows the body to recover, repair and even compensate for that damage.
Muscles are quick to grow and repair as they have a very good blood supply. Harder tissues (tendons, fascia, joints) don't have as good blood flow and take many times longer to repair and strengthen.
That's why, for instance, I was able to graduate C25K with a 5km run but I badly sprained an ankle doing it. My ankles weren't strong enough after only nine weeks off the couch to run that fast and cope with the cornering forces when avoiding a deep muddy puddle.
If you're running every other day your body should be ready to run on consecutive days after about six months. When you do change to doing two days in a row, don't overdo it. Work up gradually. Do a couple of days and have a rest day before the next run.
Eventually you'll be able to work up to being able to run every day, but just because you can doesn't mean you should. Rest days, especially after a long or hard run, are still important. Minor niggles, which would have had time to sort themselves out, can remain and turn into major problems if they don't have the time to heal.
Running every day didn’t suit me either. I think lots of us start out thinking that more running is automatically better but I need my recovery days too! 4/5 days a week suits me best when I’ve built up to that.
Another idea is to add cross training, strength annd/or flexibility training into the other days.
Feel free to pop over to our sister forum at healthunlocked.com/strength... to get some ideas.
I row ca 5 to 6 days a week, as its lower impact, but only run 3 times a week, as I know my body needs the recovery.
I tend to do every other and only run consecutive days if I have to. Definitely consider hill sprints fartleks and normal sprints in your running and well done 👏
Great responses from so many. Thanks everyone. Consensus is to be careful and take it gradually.
With experience you'll learn to recognise when you need to rest. Everyone makes mistakes with this.
Week 4 started!
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