Q&A (RUNNING):3. “How often should I be running?” SARAH SEADS

Q&A (RUNNING):3. “How often should I be running?”

SOME TIPS:

1. For beginners, running 2-3 times per week is an optimal frequency to build endurance while minimizing injury risk.

2. According to ACSM guidelines, at least 150 minutes of moderate-intensity aerobic activity per week yields significant health benefits, and running can help fulfill that. Alternating run days with rest or cross-training (such as cycling, swimming, or yoga) allows muscles and joints time to recover and adapt.

3. Frequency should align with your fitness level, medical history, and personal goals—more isn’t always better. *ALWAYS ASK YOUR DOCTOR FIRST!

4. Rest days are essential because running causes microtears in muscle fibers, which repair and grow stronger during recovery (among so many other miraculous things!!!!!!!!!!). See this article!

5. Overtraining without adequate rest can lead to fatigue, injury, and burnout (SEE THIS).

6. Periodization—planning your training cycles with peaks and rest—has strong evidence in sports science for promoting long-term progress. (SEE THIS ARTICLE TO LEARN MORE about Periodization!)

   You can gradually increase frequency to 5 runs per week as you become more experienced, but always listen to your body. If you're sore or excessively fatigued, an extra day off can do more good than harm. Balance is key: consistency builds progress, but recovery preserves it.

   SARAH SEADS

   IN LOVE!