Running on consecutive days?

[Piaffesal]

Ok, we all know the rules here and I have stuck by them religiously as I am slightly hyper-mobile plus over-pronate so quite injury prone...

However, I have been (fairly slowly) running for nearly 2 years, consistently doing around 5k three times a week for over a year.

How risky would it be to add a 4th light run every week? Maybe only 15 minutes of jogging, so enough to get a bit of exercise but half of a normal run.

It would create 2 consecutive days not 3. (ie I run Mon/Wed/Sat so could do short jog Fri having still had a rest day the day before). Presumably serious runners have to start running consecutive days so if I am careful the risk is not too high?

Any thoughts? Many thanks in advance!

[IannodaTruffe Mentor]

I think the risk would be minimal with your running history.

Only increase your weekly training load using the 10% rule.

Never follow a hard run with a hard run.

This article gives you some other considerations in respect of strengthening and age runnersworld.com/runners-st...

[Piaffesal Graduate in reply to IannodaTruffe]

Super, many thanks!

[John_W Graduate Ambassador]

Agree with IannodaTruffe . I should think you'd be fine to include a 4th run in the week. You're right to be sensible about. Build slowly!

[Piaffesal Graduate in reply to John_W]

Fab, thanks John. The answers I was hoping for

[Jell6 Graduate]

I have added in the occasional 4th run (after 3 years), so far no problems, I do make it a pleasant relaxed pace run though, after all it is a bonus run 🤩