Increase running days

[Currentum4Salutem]

Hi. Not been on here for a while. Graduated sometime ago and running 5k 3 times a week. Any advice as to increasing the amount of days to 4 or 5? Thanks.

[IannodaTruffe Mentor]

This article runnersworld.com/runners-st... states that it is sensible to have a minimum of six months regular running on your legs prior to running consecutive days, as long as you have been doing aerobic strengthening on rest days. If you are over forty, then be cautious about increases.

If you do run on consecutive days it is wise to only increase your weekly training load within the 10% rule and to make sure you never follow a hard run with another hard run the following day.

I recommend erring on the side of caution and suggest that for most people it is worth waiting a year at least to build up your strength and impact resistance.

[SueAppleRun Graduate in reply to IannodaTruffe]

Very good advice, even after a couple of years we only run consecutive days for short runs when i’m off work

[Currentum4Salutem in reply to IannodaTruffe]

Thank you for this. Much appreciated. Rest day tomorrow then out again on Monday. Will continue with 3days a week.

[Instructor57 Graduate]

I see from your profile that you graduated about 2 months ago !As a new runner it would be advised not to run on consecutive days until you have been running around 12 months

[Currentum4Salutem in reply to Instructor57]

Will take heed of this sound advice. Much appreciated 🙂

[nowster Graduate]

It was 9 months after graduation before I ran on consecutive days. I only did about four consecutive days each time, usually doing short runs (3km). I left a clear rest day before and after a long (10km or more) run.

I have had an injury last month (pulled muscle) and dropped back the frequency to two short runs a week at its lowest. I'm back to three runs a week and hoping to up that to four soon.

The danger is that you do micro-damage to your muscles when they're still getting used to the level of activity. You need the rest days to allow that to repair. If you don't have the rest days you're adding damage onto past damage, and an injury is in your future.

[Currentum4Salutem in reply to nowster]

Thank you.

[Tasha99 Graduate]

After 6 months I did the odd consecutive day but not many

[Hidden]

I wouldn’t increase the days but perhaps try hi intensity repetition training. Try a couple of 10-20 second hill runs, walk back to the starting point and repeat. No more than 8 attempts may help strengthen calf muscles. High intensity repetition training can be found on YouTube, but mainly for athletes, it’s still good for hill runs.