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Getting in Shape
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Any Runners?

jacquiroxxjacquiroxx member
500 Comments Third Anniversary
in Getting in Shape
I haven't posted on this board before, but I figured if I had a question about fitness, this would be the place to post it.  Hope that's okay!

I just started running this week.  It's amazing how fast something you detest can turn into something you love.  Every time I finish a run, I look forward to the next one.  Which brings me to my question...

How often can you run weekly?  I know when you strength train, you're supposed to have rest days and "days off" from working the same muscle group to allow your body to recover and rebuild the muscle you're using.  Is it the same for running?  Can I run consecutive days in a row, or should I space runs out?  Can I run everyday if I wanted to?  I plan my workouts for the week in advance, and since I just started I want to make sure before planning next week.

TIA!
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Re: Any Runners?

  • acaponi87acaponi87 member
    1000 Comments Second Anniversary 5 Love Its Combo Breaker
    I typically alternate my running days with my strength training days.

    So if I run Monday, I'll go to the gym on Tuesday--lift and do maybe 30 minutes of cardio (usually bike since I don't wanna do too much "running-like" activities), back to run on Wendesday.

    Usually I run 2.5-3 miles on a normal run day. If the weather is really nice or I'm feeling particularly good (this has NOT been happening lately..it's getting too cold for me) I'll do a longer run (5 or 6 miles). If I do a long run, I'm probably taking a rest day the next day (no running or gym).

    Obviously it differs for everyone. A lot of people will set a weekly distance goal... For example mine might be 12 miles or something.  I'd say listen to your body. If you are feeling sore or tight the day after a run then don't run.  If you feel like you can and want to then go for it. If you're just starting off running I'd try going every other and then work from there...I think you'll be more likely to keep up the routine.

    I think it's awesome that you plan a full week ahead..maybe I'll start doing that! Glad you are enjoying the running now :)
    June 16, 2012
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  • freebread03freebread03 member
    1000 Comments Fourth Anniversary 250 Love Its First Answer
    You can certainly run consecutive days in a row-I try to do at least 5 days a week with two off days, but Id love it if I had time to do 6. Since you're new to running, make sure that you're taking time off if something hurts. Listen to your body. Also, you shouldn't increase your mileage by more than 10% a week, so if this week you ran 15 miles, next week don't run more that 17.5 or 18. Following that rule should decrease your chances of injury due to overuse or stress fractures. Also, consider getting fitted for a proper running shoe-you can do that at a specialty running store.
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  • anna.oskaranna.oskar member
    Eighth Anniversary 10000 Comments 5 Love Its Combo Breaker
    edited December 2011
    I run every day but usually a very light run.  I only power-run every few days.  I'm working on running a 5k for time (I really want to medal) so I don't push myself every day or else I'd be one hurting unit.  I need the recuperation time between times I push myself.
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  • J&K10910J&K10910 member
    10000 Comments Fourth Anniversary 25 Love Its Name Dropper
    You can run consecutive days--HOWEVER, as someone just starting out, I wouldn't advise it for you.  Some of the most common running injuries are due to overdoing it when you're just starting out.  I'd stick to 3-4 days a week now until you get built up a little more.  You don't want to piss off your knees and shins now when you've found something you enjoy!

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  • KatePlusNate04KatePlusNate04 member
    100 Comments
    Just starting out running, I would probably take a day off in between runs. You don't want to injure yourself or tire out from over-training. As you build up endurance and distance, I don't see an issue with running consecutive days. I would probably not run two long distance runs back to back, but you could alternate short and long distances. You could also alternate cardio/running days with strength days. I usually end up doing upper body strength training on days I run and then on off days do abs/lower body.
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  • vilvadiasvilvadias
    First Comment
    Oh yes, it is possible to run everyday, but it just depends on what you are trying to accomplish by running. If you are in a "maintain" phase, where you just run to stay in shape and because you enjoy it, you can simply run everyday. But, it you are seriously trying to work on muscle endurance, or trying to lose weight, it is best to give yourself rest days. And like they said above, what a lot of people do is go lift weights instead of running to work a different group while your legs are resting.

    And, as a servicemember, I can totally support what freebread said, it is ALL about the shoes. I HIGHLY suggest, if you haven't already, getting fitted for the right type of shoe to support your feet. I have high arches, and if I wear anything but high arch support shoes, like asics for example, I have horrible, sharp pains in my feet, shins, and knees. Please, please get fitted if you want to keep running as a hobby. And, when you do, make sure you get new running shoes every 4-6 months, depending on how much you run.
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