Dropping from 3 runs a week to 2, but covering same distance. Does this have same health benefits?!

[mand3966]

Hi,

Now that the dark nights and colder weather are on their way, I am considering dropping my current 3 runs a week down to 2 runs a week, but still planning to cover the same distance per week.

The area where I live isn't the nicest or safest to be honest to run in the dark, and last year, even though I did keep to the 3 runs a week all throughout the winter, found I was getting bored with the area I could run and feel safe and comfortable.

Also, doing 2 runs a week would mean that I could choose to do my longer weekend run either on a Saturday or Sunday, where as now, I can only do it on the Sunday, as I run on a Friday, and need the Saturday as a rest day. I sometimes find that I have to do a shorter weekend run than I'd like because my Sunday has been hijacked by other activities, so it would be nice to have the option of having both weekend days to choose from.

If I kept to the same distance, so up-ing my km's in each of the two runs, would I get the same health and fitness benefits out of it?

Hope this makes sense!

Any advice gratefully received!

[IannodaTruffe Mentor]

The recommendation is to do 150 minutes per week of heart rate raising exercise. If you fall below this then presumably you are not attaining the optimum health benefits.

Psssssst, just between you and me, I don't always manage three runs per week during the winter months. Don't tell anyone.

Does it make a difference? I am sure it does. Nearly all of my PBs have come during the summer months, when my weekly mileage and duration are at peak.

Do you suddenly become a couch ridden slob? Only if you want to. Other exercise can make up for the shortfall. I try to increase the frequency of my strength workouts, but have to admit that I am not as fit during the winter.

Maintaining the habit, even if it is reduced, is the important thing.

[mand3966 Graduate in reply to IannodaTruffe]

Thanks for your reply Iannoda. 150 minutes per week of heart rate raising exercise, I certainly get that as cycle on my commute to work 5 days a week, a distance of approx. 30 miles a week in total.

As for the suggestion of other exercise making up the shortfall, I've never thought of that. I'm afraid to say I don't currently do any strength workouts or anything like that, so perhaps that's something for me to think about.

As you say, maintaining the habit is the main thing, and I can play it by ear, perhaps some weeks I can keep it to the 3 runs a week, and others, just the 2 runs a week. I think for me, the main thing is to put in the same amount of mileage per week, whether it's achieved through 2 runs or 3.

Thanks again (love the bit about you not always managing 3 runs a week in the winter! Never, can't believe that!!!!, and you as a Mentor!

[Coddfish Graduate]

Apart from when I did C25K I have rarely done more than 2 runs per week (the exception being a training block before an event). Initially this was because I was getting too many niggles running 3 times a week. Later on, when I wanted to regularly run parkrun, other constraints and activities made it hard to fit a 3rd run in with 1 always pinned to a Saturday. I really haven't found it makes much difference either way. But I also swim and I also weight train.

[mand3966 Graduate in reply to Coddfish]

Thanks for the reply Coddfish, looks likely that I will reduce to two runs in the winter, and fit in some kind of exercise inbetween, perhaps cycle slightly further on my way home on the day I would normally do my third run.....