How often should I do exercises to support my running?

[RubyTiger]

I do exercises to strengthen my legs etc. Tend to do the 7 min exercises for running as I'm not too good at motivating myself for long periods but can manage 7 mins when the TV is on! Also do Pilates and a core exercise class once a week, Should I exercise everyday, or just on rest days or is once a week good enough ? Reason I want to get this right is I stopped doing C25K two years ago because of problems with my knees. I don't want the same to happen this time. On my last run- week 9 run 2, my knees felt a bit sore for the first time. Don't want to over exercise but keen to keep problems at bay. Advice please

[UnfitNoMore Graduate]

If the exercise is low impact it’s ok daily. I do tend to do it on my non running days though, and if I’m doing a 7 day week I take one day completely off. Usually I’m on a six day week so couch day doesn’t come along often!

The core work and Pilates is only going to help... have you been doing any knee strengthening work?

[RubyTiger Graduate in reply to UnfitNoMore]

Thanks-hope I have been doing leg raises, sqats,wall sitting etc but perhaps not enough. Knees are sore rather than any sharp pain so hopefully not too serious. So frustrating- I am due to do my graduation run tomorrow but don't want to push and end up injured so may reluctantly postpone. Am surprising apprehensive about my my C35K run, strange

[IannodaTruffe Mentor]

The more you do, the more effective it will be.

There is no rule, but being stronger, throughout your body, will make you a better runner.

[IgaT Graduate]

You can exercise daily, but remember to rotate different body groupsz as muscles do need to rest to regenerate. So maybe have an extra rest day here and there. Try to stick to low impact exercises during your running rest days. Have at least 1 day a week completely off, so your joints (not only muscles) have some downtime. And it means also don't go crazy with houseworks, walks hikes etc during that day

I know it is a persongl thing, but I believe in some supplementation, especially for joints. I always thought it is waste of money, but I found one that helped me. Yes, it took several months to help / rebuild levels. As with most of supplements, unfortunately you need to take them regularly for a longer period of time to notice changes. So it's up to you. Regardless, you can help your joints by some diatery changes as well.