How often can I run?

[Folkestone]

I am now comfortably running 30 mins thanks to the couch25k but want to know if it is ok to run more often than the 3 runs we usually do as part of the training. I am enjoying my runs and the weight loss it brings so would like to run every morning as it kick starts my day. Is this too much?

[Instructor57 Graduate]

Yes it's definitely too much ! Your non running days are as important as your running days to aid recovery!

Each time you run you create micro tears in your muscles and these need time to repair , so follow the advice in the program guide which states no running on consecutive days .

It takes a very long time for your body to become used to the rigours of running and I wouldn't even think about running on consecutive days untill you have been running around 12 months .

You may hear different timescales but that would certainly be my advice if you want to stay injury free and become the best runner you can .

[Folkestone in reply to Instructor57]

Thank you. So would it be ok then to run every other day rather than just the 3 runs a week?

[Instructor57 Graduate in reply to Folkestone]

Sure, not a problem!I ran every other day throughout C25k with the occasional 2 day break

[IannodaTruffe Mentor]

You will find advice in the guide to post C25k running useful healthunlocked.com/couchto5... as well as the other FAQ Posts healthunlocked.com/couchto5...

Keep running, keep smiling.

[MissUnderstanding Administrator Graduate]

In your position, I’d get on to strength and flex on your days off running. Not only will it help your runs, building muscle is great for weight loss.

Congratulations on graduating!

[John_W Graduate Ambassador]

It takes 1-2 years (YEARS!) of regular running for your body to become fully adapted to the stresses, strains and rigours of it.

Bear in mind that it's as a beginner that you are at your most vulnerable to injury - resilience is built with regular but sensible running. Assuming you're a new graduate, your idea of running every morning is not sensible to be honest. Imagine your frustration if you were to get injured in the months ahead. Don't let your enthusiasm get the better of you.

It's wonderful that you have a found a new passion, but try to reign it in and think long term. Your suggestion to run every other day is far more sensible - enjoy!

[Cmoi Graduate]

Hi Folkestone , I notice you mentioned weight loss.

While I was only a couple of kg overweight when I started C25 just over two years ago, it was when I started running longer distances that I lost weight and, more importantly, have kept it off.

So once you've completed C25K consolidation, not before, you might want to take a look at the Magic Plan over on the Bridge to 10K forum: healthunlocked.com/bridgeto...

I'll join the others in urging you not to do too much too soon though. Completing C25K is great, but in fact if you're going to keep on running it's only the beginning. You have plenty of runs waiting for you in the future, so take your time and enjoy yourself.

[Frenc Graduate]

Hello there Folkestone ! I wouldn’t recommend it to be honest, however tempting it is. The repair that goes on during rest days is just as important as the actual run. 😊😊😊

[CBDB Graduate]

I think someone already advised S&F workouts on non-run days, which I would also recommend. We have a lovely community over there and it’s run by the same group of volunteers as these running forums. healthunlocked.com/strength...

Running really pulled also my exercise journey, and I do now Strength or Flexibility sessions daily. However I still run only max every other day.

There are non-impact cross-training that are more forgiving. So my usual week now looks like

- 2 to 3 runs / week

- 5 indoor rowing sessions

- daily flexibility or stretching sessions

- additional targeted strength sessions where and when needed (and when there is a challenge that I cannot say no to! 🤣🤣)

Strangely I wouldn’t call myself fit, but rather “healthy enough” for my condition

And before running, I did none of these things! So running really was a big step change in my fitness.

So feel invited to come on over to S&F and have a browse! See our folders at healthunlocked.com/strength...

[John_W Graduate Ambassador]

In addition, bear this in mind:

- you don't fitter or stronger when you train, you fitter/stronger during recovery.

[Beccym Graduate]

There are people that run everyday, Haruki Murakami author has even written a book about it. However, training plans for events such as half or full marathons don't have more than 5 runs a week. They also include different types of runs, short, tempo and long.

Most run coaches emphasise the importance of rest days

[Me_time Graduate]

As everyone has said it's not advisable to run on consecutive days as it is still too early as per the programme. We know the programme works so I would stick to it to minimise the risk of injuries.You can add a non-run low impact activity on the non-run days.

[Frizzbomb67 Graduate]

How about a walk to kick start your day on your non-running days. That’s allowed as it’s low impact.

[Nusch]

Of course, I run almost daily since many many years.

[Rennur Graduate]

I'd advise increasing one of your runs by 2 or 3 minutes each week or follow the Bridge to 60 minutes or Bridge to 10K.

[nowster Graduate]

It's better at this stage to gradually increase the amount of time your longest run of the week is, rather than trying to run more often. For the first year or so your body needs those rest days to rebuild.

It was about 9 months after graduation that I did my first few runs on consecutive days. By that point I was able to run 10 miles in one session. I very gradually worked up to five runs per week over subsequent months.

It wasn't until I'd done 18 months of regular running (and having run several Half Marathon distances) that I attempted and completed Run Every Day (RED) January. Even in that, I had low activity days, with very short (12 minute) runs, interspersed with the more normal running days.

Again, the best thing to do at this stage is to extend your distance/time. Have you looked at The Magic Plan in the Bridge to 10K forum here?

healthunlocked.com/bridgeto...