How often should you run?

Why frequency is so important

running frequency

Let’s discuss the running frequency! “Oh, you’re a runner. So you’re running every day?” – I’ve heard this question so many times that I cannot even remember how often it really was but it’s actually a common idea non-runners picture a runner.

Heading outside every single day. No rest days. We don’t need breaks. We’re superheroes. Running superheroes! But seriously: How often should a runner run per week? How many times should you run a week?

Is it okay to run ever day?

First of all, the running frequency—or how often you run—is one of three fundamental variables of training. How many days per should you run though? The other two are the duration (how far you run) and intensity (how fast you run).

If you’re looking for some kind of benefits from running you should at least run a couple of times per week. Running every day doesn’t make sense, because your body needs rest to become stronger. Interesting fact: Many elite runners run as often as 14 times per week. How often should you run?

Real talk about running frequency

How many miles should you run in a week?

There is no book where you can find the right running frequency and how often you should run. Depending on your personal goals (weight loss, speed improvement, your first race) you need to figure out how many sessions fit into your schedule. Also, a beginner shouldn’t run as much as an advanced runner.

I wake up extra early and schedule my day perfectly to work out daily (sometimes twice per day). For beginners, this might sound a lot. It is necessary to do some form of exercise almost every day to optimize your general health.

How often should you run in a week?

I also get asked a lot how many times a week do you need to run to lose weight? Or even how often it is healthy to run in a week. No matter if your a competitive runner, recreational runner or a non-runner you should aim to exercise every day. The research is very clear on this score. 30 minutes of activity is very beneficial to your overall health both short and long term.

If you exercise daily you will have a lower risk of chronic disease, be leaner, and live longer than as if you exercise just a few times a week. This doesn’t mean you have to run every day. If you’re interested in running enough to see some kind of progress you should run at least 3 times per week.

How often should I take a break from running?

You may be a very dedicated and motivated person as I am. So why take a rest day, when there is so much on your list that needs to get done, right? It’s simple: Not running is as important as your weekly long run.

On your rest days, you will strengthen your body, sharpen your focus, and reinvigorate your spirit. It makes you crave your training. Never forget that anytime you run, or hit the gym, your body needs time to adapt. If you rest right, you will always come back stronger. People who overtrain will hurt themselves and fall apart long term. Here is a list of great supplements for runners to support recovery.

Can you lose weight by running every day?

If your motivation is to improve your runs, then make them count. So to answer the question how many times a week you have to run to lose weight is simple: As often as you can and please make these miles count! But what does that even mean?

Most weeks those runs should be a tempo run to develop intensive endurance, a speed workout to build speed, and a long run to increase raw endurance. Most likely I add an extra run where I run how I feel. NO watch. No goals. The rest of my training days I implement cross-training like cycling on my road bike and weight lifting. I’m obsessed with abs and leg workouts.

Running every day?

Now you’re wondering why I’m not running every day? First of all to avoid injuries. Trust me I’ve been there. Especially in the beginning, I tried to run as much as I could until I got injured. Your body needs rest days. Those days matter the most because that’s the time when you’re actually improving. Of course, you’ll find other runners who are hitting the road every day and who don’t need rest days.

My personal experience has proven me to stick with 4 runs per week, active rest and cross-training. One of the biggest misconceptions among runners who want to get faster is that they should run every day. In reality, the body actually needs rest days to recover and repair muscles to get stronger. If you need help with your training, find out more about my online coaching program.

Everybody has to find their own routine in at the end of the day.


Please also read my tips for running beginners, if you’re new to running and make sure you have your supplements for runners at home to provide your body help with recovery, speed and weight loss.


  1. I tried to get into running last summer but it didnt go well. I was having a lot of back pain. I’m pretty sure I wasnt stretching properly and I’m going to give the whole thing another try.

    I have never been a strong runner. I would get winded after 10 minutes. In college I started doing zumba and that was my main way of working out/keeping weight off. I want to try to get back to running – improving my stamina and endurance is my main goal. As somewhat of a rookie, how often do you recommend I run each week?

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