How Often Should You be Running?

When considering running plans, one of the questions I get asked as a physiotherapist is “How often should I be running?”. I would love to be able to give a one-size-fits-all answer. However, like most things in the fitness and rehab world, it depends. With this article, my goal is to shed a bit of light on this topic and establish the recommended number of times per week to run.

The number of times per week that we run is called running frequency (how often). This is one of the many variables we can play with when establishing a running plan. Others include running volume (how much), and intensity (how hard).

Running frequency is how often or how many times per week we run.

Playing around with any of these variables in our training plan can have a significant effect on our bodies and determine whether we recover properly or increase our risk of getting injured.

Being curious about the optimal running frequency is a good thing, as there are mixed messages out there. I hear anything from “running every day is the only way to get better at it” to “only do it once a week because it’s bad for your knees”. There has got to be something in between, am I right!?

An important concept to understand when establishing running frequency is mechanical stress quantification or load management. This is the principle that the body can adapt to stress so long as the stressor is not bigger than what the body can tolerate.

Mechanical stress quantification is the principle that the body can adapt to stress so long as the stressor is not bigger than what the body can tolerate.

It’s important to understand that stress is not always a bad thing. When we run, the different tissues in our body (bones, ligaments, muscles, tendons, etc.) need a minimum amount of stress to adapt. If the stress is too little, no change is created, and we won’t progress. However, if the stress is too great, that’s where injuries can occur. We need to find that sweet spot between the maximum capacity for adaptation and the minimum stress required for adaptation.

We need to find that sweet spot between the maximum capacity for adaptation and the minimum stress required for adaptation.

Below is a diagram from The Running Clinic that illustrates the mechanical stress quantification concept (The Running Clinic, 2021).

Let’s say we’re used to running 2 times per week, and suddenly, we start running 6 days per week including some speed work as well. There’s a good chance the alarm system will go off and we’ll exceed the maximum capacity for adaptation (see above diagram). This can present differently for different people, but it could be some Achilles pain, for example. In this case, the Achilles tendon can’t adapt to the stress it is given. When we do too much too fast, that’s when we might start feeling some persisting stiffness and develop injuries.

 How often should we run?

According to the mechanical stress quantification principle, we want to create some stress for the body to adapt, but not too much to get injured. Unfortunately, current research does not support recommending an ideal or perfect number for optimal parameters such as distance, duration, frequency, and intensity (Fredette et al., 2021). We know that playing around with these variables can have an effect on training outcomes and could lead to injury, but it’s unclear to which degree.

Running 1 time per week would be too little to create any sort of adaptation. Running 7 days per week would be too much, and we know how important it is to have a rest day. As a general rule, running anywhere from 4 to 6 times per week is a good place to start. This is not a one-size-fits-all model and will vary according to lifestyle and preference.

Another factor to consider is where you are starting from. If you’re used to running 2 times per week and wish to increase to 6 times per week, I would recommend going very slowly to give your body time to adapt. That could look like adding 1 run per week for the next four weeks or doing your 6 runs but having some short ones that include walk/run intervals.

We also can’t forget about the 80/20 rule which is one of my favorites when it comes to running. I wrote a blog post about this which you can read here. Essentially, the 80/20 rule is running 80% of your runs at an easier intensity and the other 20% at a harder intensity.

Lastly, we must consider that stress also presents in other forms than physical activity or sport. Being tired, not eating well, psychological distress, and changing environments can all be factors that increase our stress levels and decrease the capacity of our body to adapt. It’s not ok to force ourselves to run if we know that our body can’t support that kind of stress. Instead, take a rest or recovery day and refuel your body so you’re ready to go on your next run.

It’s also important to mention that rest days and recovery days are not the same, but they should both be part of your running training. A rest day is a complete rest from an organized running or cross-training session. On the other hand, a recovery day is an easy or low-intensity run or cross-training session.

To sum up, here are my recommendations for runners regarding FREQUENCY:

• Aim for running 4 to 6 times per week

• Have at least one rest day per week (complete rest!)

• If you make any changes, progress slowly not to exceed the maximum adaptation capacity.

• Don’t forget the 80/20 rule, some of your runs should be shorter and/or easier

• Consider other stress factors that might be decreasing your body’s capacity to adapt, it’s always ok to take an extra rest day or skip a run

Happy running,

April

References:

1.      Fredette, A., Roy, J. S., Perreault, K., Dupuis, F., Napier, C., & Esculier, J. F. (2022). The Association Between Running Injuries and Training Parameters: A Systematic Review. Journal of athletic training, 57(7), 650–671. https://doi.org/10.4085/1062-6050-0195.21

2.     The Running Clinic. (2021). Quantifying Mechanical Stress. https://therunningclinic.com/mechanical-stress-quantification/.