How many times a week should I run

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I had to write a separate article, because this is the first thing all novice runners ask.

I had to write a separate article, because this is the first thing all novice runners ask. The answer is quite simple: you can run as often as your recovery rate allows.

If you have had a difficult relationship with sports before, you should not expect to recover instantly. Because this ability is also subject to training. But the speed of recovery increases over time.

On the other hand, it is more difficult for the body to recover as it ages. This means that if you started running at an advanced age, and before that all bad habits were part of your life, the safest option is to give your body 24 hours to recover after each workout.

Can I Run Every Day

Of course you can. In fact, most advanced runners do. But the key word here is “advanced. In addition to good musculoskeletal training, each of them, based on their extensive personal experience, can say with confidence what mileage, load and frequency will be safe for them. They know when the phase of supercompensation and peak form comes, as well as other nuances unknown to normal, ordinary people.

But still, at least one day of rest a week from running is better to arrange, regardless of the level of training of the athlete, including professionals.

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Practice every other day

This is really the best option for beginners. When the time comes that you are ready to run daily, you no longer need to look for any information on the matter. You will know everything yourself better than anyone else. Including your individual body peculiarities, of course.

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The number of workouts per week equal to three or four is optimal when the initial phase of training, during which the technique of running is perfected and the base – the endurance of the cardiovascular system and muscles – is developed. But rest should not exceed two days in a row. A large number of days off can be as fraught with injuries as overtraining.

Marathon training and recovery

All pros and amateur runners have their own ways of preparing for and recovering from races. So, for example, training for a marathon may involve lowering the frequency and intensity of training per week. And the recovery phase after it should include a day of complete rest for every 10 km of competitive distance.

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